December 2017

CrossFit ABF Team WOD

CrossFit ABF – CrossFit Personal Training Metcon Metcon (Time) Teams of 2 100 WBS 20/14 90 Sit Ups 80 DL 135/95 70 Pull Ups 60 Box Jumps 50 C&J 135/95lbs 40 Burpees over bar 30 Tire Flips 20 HPSU 10 Snatches 135/95


CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 10 PVC pass throughs and figure eights Then Three Rounds 200m run :30 HS hold or HS walk 15 Slam balls Weightlifting Push Jerk (1RM) Metcon Metcon (Time) 3 Thrusters 95/65lbs 3 Sit Ups 6 Thrusters 6 Sit Ups 9 Thrusters 9 Sit Ups 12 …

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CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 200m Run Banded hip mobility, 1 min/side 2 Rounds 15 Light good mornings 20 Double Unders 1 Minute plank hold Strength Deadlift (1 Max Set @ 65% of 1RM) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 Minutes 30 Double Unders 10 T2B 10 …

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CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 200m Run Then Banded OH Mobility, 1 min/side Then 3 rounds 1 Bar MU 5 OHS 10 Box Jumps Weightlifting MIsFit Snatch Complex 2016 Without dropping the bar perform 1 Squat Snatch, 1 Overhead Squat, 1 Hang Squat Snatch, 1 Overhead Squat Metcon Metcon (AMRAP …

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CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 Rounds 10 PVC pass throughs & figure eights 15 Box Jumps 10 OH WLS 5 HSPU 200m Row Metcon Metcon (AMRAP – Reps) 8 Rounds :20 Seconds Back Squats (45/35) :10 Seconds Rest :20 Seconds Double Unders :10 Seconds Rest Rest 3:00 8 Rounds …

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CrossFit ABF Christmas WOD and White Elephant

CrossFit ABF – CrossFit Personal Training Metcon Christmas WoD (Time) 1 Wall Walk 2 Tire Flips 3 Sit Ups 4 WBS 20/14lbs 5 Box Jumps 24/20” 6 Kettlebell Swings 7 Push Ups 8 Knees-to-Elbows 9 Squats 10 Burpees 11 Pull Ups or Ring Rows 12 Man Makers


CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Rounds 6 Strict Pull Ups 12 Sit Ups 18 Empty Bar SDLHP Strength Back Squat (5RM) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 13: 55 Barbell-Facing Burpees 55 Box Jumps 24/20″ 55/45 Calorie Row 55 Handstand Push-ups Scale 44 Barbell-Facing Burpees 44 Step …

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CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 Rounds 10 Jumping squats 5 HSPU 20 Double unders or practice for :30 100m Run 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 …

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CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) PVC – 10 pass throughs, 10 figure eights Then 30′ WLS 30′ High knees 30′ Butt kicks 20 Ring rows 200m Run Primer: 2 Rounds Run 100m 5 Squat Cleans 5 Pull Ups Metcon Badger (Time) Three Rounds for time of: 30 ‘Squat’ Cleans, 95# …

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CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) PVC – 10 Pass throughs, 10 Figure eights Then Banded OH Mobility 1 min/side Then 2 Rounds 10 Perfect empty barbell push press :30 HS hold :30 Hallow hold 10 Squats Push Press and Split Jerk progressions Weightlifting Push Press (1RM) Weightlifting Split Jerk (1RM) …

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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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