Month: December 2016

Get Some!!!!

CrossFit ABF – CrossFit Personal Training Metcon Metcon (Time) Teams of 2 or 3 3 Rounds 20 DL 205/105lbs 40 KBS 53/35lbs 40 WBS 20/14lbs 20 Power Cleans 155/105lbs 40 Sit Ups 25/10lbs 40 Medball Burpee Box Jumps 20/14lbs 20 Squat Cleans 155/105lbs Rx+ DL 225/135lbs KBS 70/53lbs WBS 30/20lbs PC 185/115lbs SU 35/26lbs BJ …

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MF 1096

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Steady Rounds: 20 GHD or Sit Ups Row or Ride 20 Calories Strength Front Squat (1RM) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 Minutes: 9 T2B 20 Kettlebell Swings 70/53lbs 9 T2B 20 Alternating Pistols Rx+ 70/53lbs Scale 53/35/25lbs Toes to kB …

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MF 1095

CrossFit ABF – CrossFit Personal Training Compare to MF 1060 on 11/10/16 Warm-up Warm-up (No Measure) Run 400m 20 4-count flutter kicks 40 DU or Practice DU 20 Alt Jumping Lunges Weightlifting MIsFit Snatch Complex 2016 (1RM) Without dropping the bar perform 1 Squat Snatch, 1 Overhead Squat, 1 Hang Squat Snatch, 1 Overhead Squat …

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MF 1094

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Rounds 15 Barbell Good Mornings Run 400m Weightlifting Push Jerk (1RM) Metcon Metcon (Time) 3 RFT 20 Deadlift 225/155 20 BJ 24/20″ Rx+ 245/165 Scale 55% of 1RM DL Step Ups

MF 1093

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Steady Rounds: 15 Box Jumps 15 OH Walking Lunge Steps 95/65lbs Weightlifting MisFit Clean Complex 2016 (1RM) Without dropping the bar perform 1 Power Clean, 1 Push Jerk, 1 Front Squat, 1 Hang Squat Clean, 1 Split Jerk Metcon Metcon (Time) 21-15-9 Hang Power …

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MF 1092

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Rounds: 15 Overhead Squats 10 Strict Pull-Ups Weightlifting Squat Clean (3×5 @ 80% – run 400m between rounds) Metcon Metcon (Time) Run 1k 30 Power cleans 165/105lbs Run 1k Rx+ 195/125lbs Scale 70% of 1RM PC Bitch Work Metcon (Time) 4 Rounds: 30 Single …

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ABF HANUKKAH WOD

CrossFit ABF – CrossFit Personal Training Let’s celebrate the 8 crazy nights of Hanukkah with 8 crazy metcons!! Metcon Metcon (AMRAP – Reps) Complete the following 3 minute AMRAPS with a :30 rest between each: 8 KBS 8 hollow rocks 8 WBS 8 Pull ups 8 Plate thrusters 8 Burpees 8 Walking lunge steps 8 …

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MF 1091

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 4 Steady Rounds: :20 Noes and Toes Hold 10 Jumping Squats Strength Back Squat (Find a new 5RM) Metcon Metcon (Time) 8 Rounds: 10 Burpees to 6″ Target 10 Pull Ups Rx+ 10 Burpees to 6″ target 5 Bar MU Scale 10 Burpees 10 Rows

MF 1090

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 Steady Rounds: 15 Dumbbell Push Press 20 GHD or Sit Ups 400m Run Weightlifting Push Jerk (5×3 @ 85% of your 1RM) Metcon Metcon (Time) 100-75-50-25 Double Unders 27-21-15-9 Hang Power Snatch 95/65lbs Scale 200-150-100-50 Single Unders 27-21-15-9 Hang Power Snatch 65/45/35lbs Bitch Work …

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MF 1089

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 4 Steady Rounds: 10 Handstand Shoulder Taps Run 200m Weightlifting MIsFit Snatch Complex 2016 (3 E2MOM for 8 minutes @ 70% +) Without dropping the bar perform 1 Squat Snatch, 1 Overhead Squat, 1 Hang Squat Snatch, 1 Overhead Squat Metcon Metcon (Time) 3 Rounds: …

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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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