February 2019

CrossFit Open 19.2

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 Rds Run 200m 10 inch worms 10 walking world’s greatest stretch 30 DU or SU Then Banded hip mobility Front rack stretch Then Primer 3 Rds 5 T2B or hanging knee raises 10 DU or SU 2 Cleans at starting weight Rest until heart …

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Deadlift technique day

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Steady Rounds 15 Push Press empty bar 15 Calories on row/bike 10 KB DLs 53/35 Strength ISOMETRIC DEADLIFT PULL (5×1) Load a barbell with 50% more weight than you can lift for your 1-rep max, so there’s no way you can move it. *Pull …

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Cleaning up for The Open

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2min DU practice 15 Wall ball cleans 15 Goblet squats with ball 15 burpees with ball Weightlifting Power Clean (5×1) 3-Position Power Clean Build to a Heavy Complex: 1 High Hang Power Clean 1 Hang Power Clean 1 Power Clean Metcon Metcon (Time) 5 Rounds: …

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Weights and Dates

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 Rds 400/300m row 10 jump squats 10 air squats 10 single arm DB push press 10 DB snatches Metcon Metcon (Time) 50-40-30-20-10 DB Snatches 35/25 Box jump over 24/20 (no burpee!) * REST 1 MIN BETWEEN ROUNDS Rx+ 50/35lbs Bitch Work Back Squat (4×4 …

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Crossfit ABF Team workout

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 rounds: 30 Mountain climbers 20 jumping jacks 10 burpees * Warm up the SDHL and Push press Metcon Metcon (AMRAP – Rounds and Reps) Teams of 3 AMRAP 20: 60 Slam Balls 30/20lbs (plank) 60 Sumo Deadlift High Pulls 75/55lbs (ring support) 60 Box …

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Open Workout 19.1

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 minute row at a comfortable pace Then Ankle mobility and quad stretch Then 10 Walking world’s greatest stretch 5 Tuck jumps 10 Empty bar strict press Then Primer: 3 Rounds 5 WBS 5 Calories Rest until your heart rate is back to normal but …

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Open prep Week 7, Day 1

CrossFit ABF – CrossFit Personal Training Markussen’s Movements PRE- 3 TIMES GUYS EASY PACE ▪ ROW x10 Calories ▪ Banded Good Mornings x20 ▪ Worlds Greatest Stretch x8 this is 4 each side, slow and smooth Warm-up Warm-up (No Measure) 400m run 10 Y’s 10 T’s 10 W’s 10 banded face pulls 10 clean grip …

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Open Prep Week 6, Day 5

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2min DU practice Then 10 reps of every exercise that’s programmed Metcon Metcon (Time) Row 500m/400 50x Box jumps (24/20″) 50x KB swing (53#/35) 50x Push-ups 50x KB swing 50x Sit-ups 50x KB swing 50x Ring Row 50x KB swing 50x Ring Dips (box dip) …

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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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