CrossFit ABF – CrossFit Metcon Metcon (No Measure) Ace – Waterfall Plank Hold 2 – 200m run 3 – Assign 30 WBS 4 – give 20 pull ups, do 20 pull ups 5 – 15 sit ups 6 – 16 thrusters 45/25lbs 7 – 17 HSPU 8 – Choose a m8 to work out with […]
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CrossFit ABF – CrossFit Warm-up (No Measure) Dynamic Warm Up: Spend a few minutes on the bike, rower, jump rope, or run Stretch: Couch stretch – 2 minutes per side T-Spine stretch/roll – 2 minutes Puppy dog 3×10 Light good mornings Build up to your working weight for DL Metcon Metcon (No Measure) Primer 3
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CrossFit ABF – CrossFit Warm-up (No Measure) 3 Rounds 200m run 15 Push ups 15 Dips Weightlifting Squat Clean (5×3 at 80% based on feel – drop and reset each rep) Metcon Metcon (Time) 21-15-9 Push Jerks 115/75lbs HSPU Rx+ 135/95lbs Scaled 85/55lbs box or ab mat HSPU
CrossFit ABF – CrossFit Warm-up (No Measure) 12 Empty bar good mornings Then SLOW 6 minute AMRAP 10 Empty bar OHS 20 DU 100m run Weightlifting Front Squat (5×3 – begin at 85% then adjust based on feel) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 minutes 20 WBS 20/14lbs 15 Box jumps 24/20″
CrossFit ABF – CrossFit Warm-up (No Measure) 5 Rounds 10 Second ‘Nose and Toes’ HS hold 100m Run Weightlifting Split Jerk (3×3 – one moderate, one heavy, last between) Metcon Metcon (Time) For Time: 500m run 3 Power cleans 175/105lbs 400m run 3 Power cleans 175/105lbs 300m run 3 Power cleans 175/105lbs 200m run 3
CrossFit ABF – CrossFit Warm-up (No Measure) 5 Rounds 10 Second ‘Nose and Toes’ HS hold 100m Run Weightlifting Split Jerk (3×3 – one moderate, one heavy, last between) Metcon Metcon (Time) For Time: 800m run 3 Power cleans 175/105lbs 600m run 3 Power cleans 175/105lbs 400m run 3 Power cleans 175/105lbs 200m run 3
CrossFit ABF – CrossFit Metcon Metcon (No Measure) AMRAP 12 minutes Partner completes a full round 0:00 – 5:00 both partners establish a max clean 5:00 – 6:00 rerack weights 6:00 – 12:00 AMRAP of the following: 40m yoke carry 135/85lbs 10 KBS 53/35lbs 15 Knee raises
CrossFit ABF – CrossFit Warm-up (No Measure) Spend 5 minutes on the bike, rower, jump rope, or running. Then Shoulder and wrist mobility Then AMRAP 3 minutes 10 AB calories 10 Box jump overs 5 pull ups Metcon CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men
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CrossFit ABF – CrossFit Warm-up (No Measure) SLOW Chipper 1 minute wall sit 20 Push ups 30 Walking lunge steps 40 Sit ups 50 DU Gymnastics Gymnasty Skills Work Time to practice HSPU, T2B, handstand walk, DU, MU Metcon Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power
CrossFit ABF – CrossFit Warm-up (No Measure) Accumulate 3 minutes of squat holds Then 3×8 Horizontal ring rows Then Row 500, Ride .25 mi, run 400m – HARD Strength Back Squat (5×3 – begin at 85% then adjust based on feel) 2:00 – between sets Metcon Metcon (Time) 12-9-6 Power snatch 135/95 Pull ups Rx+
COACH
A transplant from Arkansas, Cara played every sport she could growing up. After a small stint as a personal trainer at a globo gym, she was introduced to CrossFit in 2017 through another personal trainer. Her very first week of CrossFit was the first week of the 2017 Open and she’s been hooked ever since. She obtained her level 1 certificate in 2020 and coached at a gym in Arkansas for two years before moving here last year. Cara got into coaching because she loves to help and encourage people to reach their goals, whatever they may be!wing two coaches to our coaches page.
CrossFit Level 1 Certification
COACH
Tony is a highly-regarded CrossFit coach, known for his unwavering commitment to promoting fitness and wellness. Over his 11-year tenure in the CrossFit community and a decade of coaching, he has refined his approach to training, expertly blending rigorous physical conditioning with mindful perseverance.
His personal journey into fitness was initiated in adolescence, kindled by a passion for soccer that he nurtured well into his adult years. His tenure in the military further honed his discipline and mental resilience, vital attributes he instills in his athletes today.
Tony’s portfolio of qualifications is expansive, covering a broad range of CrossFit certifications, including Level 1, Anatomy, Coaching the Aging Athlete, Dumbbells, Running, Programming, Lesson Planning, Scaling, Spot the Flaw, and Coaching the Aging Athlete. These credentials equip him to create individualized and comprehensive training plans, catering to the unique fitness objectives and needs of each athlete.
In addition to his expertise in physical training, Tony brings a deep understanding of nutrition and supplements into his coaching approach. This knowledge was garnered during his time at the Vitamin Shoppe, and recognizing the pivotal role of nutrition in achieving fitness goals, he seamlessly integrates this into his holistic coaching strategy.
Tony’s coaching expertise extends far beyond his local community. He has demonstrated his effectiveness and adaptability on an international platform, engaging with a diverse array of athletes. His inclusive approach ensures that individuals of all ages and fitness levels have the opportunity to benefit from his coaching.
Embodying his mantra, “Only you can make it happen, so make it happen,” Tony encourages his athletes to seize control of their fitness journey. His coaching style marries challenge with support, fostering an environment that empowers athletes to push their limits.
Regardless of where you stand in your fitness journey, Tony’s comprehensive approach to CrossFit, backed by a wealth of knowledge and a firm belief in personal determination, is poised to inspire and guide you toward achieving your full potential.
CrossFit Level 1 Certification
COACH
Amy Bell has always been into sports and fitness all her life, starting soccer at a very young age, playing competitively through high school. Once she started college, being an athlete and staying fit wasn’t really important to her at the time but quickly realized she needed to do something to get her fitness back in check. Her sister participated in CrossFit for over a year before she finally talked Amy into trying it. Once Amy did, she was hooked. She started CrossFit in Georgia as she finished her bachelor’s degree and then moved to Florida. Shortly after her move to Clearwater, planning on testing different gyms in the area, she bought a Groupon for ABF as her first one and stayed, never trying anywhere else.
Amy enjoys the community, the programming and the overall atmosphere of ABF. She been with ABF for four years now, making huge improvements to her fitness and dialing in on her nutrition. CrossFit has become a passion and a lifestyle for Amy. Working in the medical field, she realized how important fitness and nutrition are and if more people could make this kind of lifestyle change, even just a small change, there could be less people with illnesses and more living healthier lives. CrossFit has also given Amy the competitiveness she’s always loved playing sports, competing against other athletes at ABF as well as competing in local competitions and the CrossFit Open.
She has been a large part of how we’ve kept the gym clean the last three years. She has been planning to coach for some time now and finally completed her CrossFit Trainer O-L1 course in September 2021 to become an official coach at ABF. She is excited to be able to share her passion with others, to encourage and help fellow athletes reach their fitness goals.
CrossFit Level 1 Certification
COACH
Brandi fell in love with all things barbell after watching the CrossFit games in 2012. She hadn’t been into sports or fitness in her younger years, but had been looking for ways to improve her strength and conditioning between a desk job and being a mom. After failing to make much headway in a standard globo-gym, she bought a Groupon for a local CrossFit box and immediately realized there was no turning back. The supportive community and infinite scalability of CrossFit has kept her engaged and coming back for more. Years later, Brandi continues to grow into a well-rounded athlete.
Her passion and dedication has lead fellow athletes to look to her for guidance on their lifts, so when Brandi was offered the chance to coach she jumped at it. Brandi earned her ABF L1.5 in 2020 and runs our foundations program. If you’re new to CrossFit, she will likely be your first coach.
CrossFit Level 1 Certification
COACH
Fitness has always been a piece of her life, but things didn’t change until she found a Groupon for CrossFit ABF. Andrea gave ABF a chance after years of attending a regular gym that left her wanting more out of fitness. This was the best choice she made as it combines her love of being social with new and old friends and a newfound love of lifting weights and pushing herself to the limits. CrossFit ABF has shown her what a FitFam really means as she looks forward to working out with them every week.
Andrea is an inspiring mother to her daughter Layla and her giant fur babies, Storm and Thunder. You can catch Andrea killing a workout, rollerblading down the causeway, or enjoying a night out line dancing (yes, she loves her country music!). She enjoys the adventures of life and encourages others to strive towards their goals. Andrea continues to take her skills to the next level and wants to be there to help you do the same.
CrossFit Level 1 Certification
COACH
Amber Krumn, lovingly referred to as “Krumncake,” joined CrossFit ABF (and the overall discipline of CrossFit) in 2017 after she grew tired and bored of the “typical” gym atmosphere. Different from anything she’d done before, she grew to enjoy CrossFit due to its varied workout types. Every day’s workout finally became exciting! An avid runner, Krumncake also fell in love with the sporting aspect of CrossFit. Recently, she’s become more interested in the nutritional aspects of functional fitness and you’ll often find her trying to improve the sport’s various skills, which, in turn, make the sport all the more challenging.
CrossFit Level 1 Trainer
COACH
Ryan McElhaney is a CrossFit Level II Trainer, USAW Level II Coach, CrossFit Gymnastics, and CrossFit Movement and Mobility Certified. He has been an athlete for as long as he can remember. His father built box jumps and agility courses in the backyard rather, than sending him to summer camps. He’s participated in soccer, track & field, cycling, golf, basketball, paddle boarding, 5Ks, 10Ks, half marathons, and extreme napping.
In February of 2012, he realized that he needed more than what the standard Globo-Gym could offer, so he finally took the advice of a good friend and gave CrossFit a try. He was hooked somewhere between 3-2-1 Go! and the gut-wrenching feeling of never having conquered a workout like this before. Continuously-varied challenging workouts, strong community support, constant improvement, and a proper diet are what fueled his passion to coach and inspire others to share in his success. Two years later he completed the CrossFit Level I Trainer course followed by CrossFit Movement & Mobility.
“I love to coach, it’s the highlight of my day when one of my athletes becomes proficient in a lift or movement and I’m extremely passionate about helping others improve their fitness. I’m also a big fan of any career that promotes flip flops and t-shirts as the standard work uniform… coaching!”
Ryan is married to Linda and they have an adorable puppy named Bella.
CrossFit Level II Trainer