Month: September 2016

MF 1031

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 4 Rounds Run 200m 15 Alternating Jumping Lunges 10 Russian KB Swings 70/53lbs Weightlifting Power Clean (4×1 – Start at 80%) Clean Pull (4×1) Clean Deadlift (4×1) Metcon Metcon (Time) 12-9-6 Power Clean 185/120 Pull Up Dip Rx+ 225/145 MU Scale 80% of 1RM Power …

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MF 1030

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Rounds 10 Banded good mornings 25 DU 10 WBS Weightlifting Split Jerk (6×3 @ 70% ) Metcon Metcon (Time) 3 RFT 24 KBS 53/35lbs 12 FS 155/105lbs 50 DU Rx+ KBS 70/53lbs FS 165/115lbs Scale KBS35/25lbs FS 60% of 1RM Power Clean 100 SU

MF 1028

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Rounds 30 Empty bar SDLHP 10 Snatch Balance 16 Alternating Jumping lunges Weightlifting Squat Snatch (6×3 @ 70%) Metcon Metcon (Time) 21-18-15-12-9 Burpees to 6″ target KB Snatch 53/35lbs Scale KB weight

MF 1028

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Steady Rounds: Run 200m 4 Way banded glute activation 12 Alternating KB or DB Muscle Snatch Weightlifting Clean and Jerk (10×1 @ 80%-90%) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 14 Minutes: 7 Push Jerk 155/105lbs 14 4-Count Flutter Kicks 21 Wallballs 20/14 …

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MF 1027

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Steady 6 Minute AMRAP: 10 Jumping Squats 10 Sit Ups 10 Calories Strength Back Squat (3RM) Metcon Metcon (AMRAP – Rounds and Reps) EMOM Until Failure: 8 Chest to Deck Push Ups 4 Hang Power Cleans 135/95lbs Rx+ 155/105lbs Scale 55% of 1RM Power Clean …

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Fun With 50’s!

CrossFit ABF – CrossFit Personal Training Metcon Metcon (AMRAP – Rounds and Reps) Buy In: Run 400m with 20/14lbs med ball Then AMRAP 25 min: 50 Tire Flips 50 Jumping Pull-ups 50 Wall Balls, 20/14lbs 50 Burpees 50 Shoulder-to-Overheads, 135/95 lbs Cash Out: Run 400m with 20/14lbs med ball Scale Wall Ball 14/10/8lbs S2O 55%-60% …

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MF 1026

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 4 Rounds 15 Calories :20 of Alternating Jumping Lunges 10 Sots Press or Push press Weightlifting Split Jerk (1RM) Off The Rack Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 6 minutes 10 Lateral Box Jump Overs 24/20” 5 Front Squats 225/155lbs (floor) Scale Box …

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MF 1025

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Steady 5 Minute AMRAP: 3 Tall Box Jumps 6 High Hang Power Cleans (Light) 9 Calories Weightlifting Power Oly Total (Total Weight) Power Snatch (1RM) Power Clean (1RM) Bitch Work Metcon (Time) 10-1 70lb KB Swings Strict 4/2″ Deficit HSPU

MF 1024

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Steady 6 Minute AMRAP: Run 100m 10 Banded Good Mornings 10 Wallballs 30/20lbs Weightlifting Push Press (1RM) From the rack Metcon Metcon (Time) 3 Rounds For Time: 30 Wallballs 20/14lbs 20 Power Snatch 95/65lbs 10 Pull Ups Scale Wall ball 14/10lbs 45% of 1RM Power …

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MF 1023

CrossFit ABF – CrossFit Personal Training Test Week! Warm-up Warm-up (No Measure) 4 Rounds 10 Calories 5 Goblet Squat holds 5 Tall Box Jumps. No bounding Weightlifting Olympic Lifting Total (Total Weight) Treat this like an Oly competition. Warm up all you want beforehand and in between but only three attempts count Squat Snatch (1RM) …

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Shortly after we will be in touch with you to confirm your intro session. We are excited to meet you!

AMY BELL

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.

CERTIFICATIONS

CrossFit Level 1 Certification

BRANDI

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.

CERTIFICATIONS

CrossFit Level 1 Certification

ANDREA

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.

CERTIFICATIONS

CrossFit Level 1 Certification

AMBER KRUMN

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.

 

CERTIFICATIONS

CrossFit Level 1 Trainer

RYAN MCELHANEY

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.

CERTIFICATIONS

CrossFit Level II Trainer

HOLD POLICY

Month-to-Month Membership Agreements and Annual Membership Agreements: You may place your Membership on hold two (2) times per calendar year up to three (3) consecutive months each time. Advanced notice of at least two (2) business days is required. The hold must be 30 days in duration at a minimum and 30 days must elapse between holds. Upon expiration of the term of the hold, your account will automatically become active and payments will resume. Should you choose to return prior to the end of their hold period, the hold will be released and payments will resume.

CANCELLATION POLICY

All membership agreements require 30-days written notice to cancel your membership. This form will serve as your 30-days written cancellation notice. Note that if you have a scheduled renewal payment within 30-days of your invoice billing date, the payment will be processed as scheduled. Your membership will be canceled at the end of your final paid month. All payments are non-refundable. All grandfathered membership rates will also be forfeited and returning members will be subject to current rates.

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