January 2017

MF 1113

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Rounds: 15 Goblet Squats 53/35lbs 12 Pull-Ups Metcon Metcon (Time) 3 Rounds: 400m Run w/ Medball 20/14lbs 5 Wall Walks 10 C2B Pull Ups & Dips Rx+ MU Scale 14/10/8lbs Partial Wall Walk Jumping C2B & Box Dips Interval Metcon (Time) 3 Rounds: 27 …

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MF 1112

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Run 1 mi. Weightlifting Metcon (3 Rounds for reps) 3 Sets: 1 Squat Clean from floor + Max Rep Hang Squat Cleans (above knee) @70% of your current 1RM Squat Clean. Rest 3 Minutes Metcon CrossFit Games Open 12.3 (AMRAP – Rounds and Reps) 18-Minute …

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We’re back!

CrossFit ABF – CrossFit Personal Training Metcon Metcon (Time) One person working, one resting. Fran 42-30-18 Thrusters 95/65lbs Pull Ups Diane Deadlift 225/155lbs HSPU Then Run 1 mi. (400m ea.) Then 100 Push Ups 100 Sit Ups

MF 1111

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Rounds Row or Run 200m 12 Light Dumbell Squat Snatch 20 Push Ups Strength Metcon (4 Rounds for reps) 4 Rounds 1:00 on 3:00 off Max Back Squats in 1 set @ 60% of your 1RM Metcon Metcon (AMRAP – Rounds and Reps) AMRAP …

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MF 1110

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Rounds Row or Run 200m 12 Light dumball squat snatch 20 Push ups Weightlifting Metcon (Time) Accumulate 50 Reps of Touch and Go Power Snatch at 70% of 1RMPost sets to comments Metcon Metcon (Time) 40 Pull Ups 20 Power Cleans 115/75lbs 30 Pull …

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MF 1109

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 75 Bar Facing B urpees Weightlifting Deadlift (3×10 @ 70%) Metcon Metcon (Time) 3 Rounds For Time 21 Power Snatch 95/65lbs 12 Pull Ups & 12 Dips Rx+ MU Scale 65/45/35lbs Ring rows and box dips

MF 1108

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 Rounds Bike or Row 15 Calories 15 Burpees 15 WBS Metcon Metcon (Time) 21 Hang Squat Cleans 105/75lbs Handstand Push-Ups Run 400m 15 Hang Squat Cleans 105/75lbs Handstand Push-Ups Run 300m 9 Hang Squat Cleans 105/75lbs Handstand Push-Ups Run 200m Rx+ 135/95lbs Scale 45% …

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MF 1107

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Rounds Row or run 200m 10 Empty bar OHS 15 Push ups Weightlifting 3 RDS: Hang Snatch (1 Squat Snatch + Max Rep Hang Squat Snatch @ 70%) Rest 3 min between rounds Metcon CrossFit Games Open 16.2 (AMRAP – Reps) 4-Minute AMRAP + …

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OMG I Miss Ryan

CrossFit ABF – CrossFit Personal Training Metcon Metcon (Time) Teams of 3 or 4 1800m Row or Run 99 Box Jumps 99 FS 135/95lbs 99 Push Press 135/95lbs 99 OH WLS 45/25lbs 99 Burpees 99 Pull Ups 1800m Run or Row


CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Rounds 10 HSPU 200m Run 10 WBS 20/14lbs Strength Metcon (3 Rounds for reps) 3 Rounds 1:00 on 3:00 off Max Back Squats in 1 set @ 50% 1RM Metcon Metcon (Time) 3 Rounds 50 DU 8 C&J 135/95lbs 10 Lateral Bar Burpees Scale …

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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



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



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



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



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


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