Month: August 2019

30 Rock

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2min DU practice 10 KBS 10 KB Presses 10 Toes to bar 1:00 PVC mobility Strength Split Jerk (4×2) Metcon Metcon (AMRAP – Rounds and Reps) “30 Rock” AMRAP 20: 30 Kettlebell Swings (53/35) 30 Push Presses (95/65) 21/15 Calorie Row 30 Toes to Bar …

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Jaime’s Birthday wod

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3min run, bike, row, ski 50′ high knees 50′ butt kicks 10 squat jumps 10 deadlifts 10 hang cleans 10 front squats 10 push press 10 back squats Skill Metcon (No Measure) 3 rounds of 12 reps, Rotating though: Bench press Dumbell curls Side lateral …

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Big Clean Complex

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400/300m row 10 burprees Y, W, T on rig 1:00 PVC Mobility 0:30 chest opener *Practice clean deadlifts, clean pulls, cleans Weightlifting Big Clean Complex (1×1) High Hang Clean + Hang Clean + Clean + Push Press High Hang Clean + Hang Clean + Clean …

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8212019

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400m row 2 rounds: 10 thrusters 10 deadlifts 10 burpees Metcon Metcon (3 Rounds for reps) “Frank the Tank” Part 1 (On the 0:00) AMRAP 5: Buy-In: 50 Wall Balls (20/14) AMRAP in Time Remaining: 12 Deadlifts (225/155) 12 Barbell Facing Burpees Rest 5 Minutes …

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819

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 200m run 300m ski, bike, or row 10 squats 10 walking lunge steps 10 cossack squats Strength Back Squat (1×4) Alternating On the Minute x 12 (6 Rounds): Even: 2 Front Squat Odd: 4 Back Squats Barbell: 78% of 3-Rep Max Back Squat Metcon Metcon …

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GRID STYLE

CrossFit ABF – CrossFit Personal Training Metcon Metcon (Time) MF – 4 min 8-6-4-2 reps of: OHS Burpee box jump over Male 75 / 95 / 115 / 135 Female 55 / 65 / 85 / 105 Male box heights 24 / 24 / 30 / 30 Female box heights 20 / 20 / 24 …

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Chip Away at it

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400/300m row 10 burpees 200m run 10 PVC OHS 10 push-ups 1:00 PVC mobility 1:00 chest and shoulder openers Metcon Metcon (Time) For Time: 30 Push-ups 400 Meter Run 15 Overhead Squats (135/95) 800 Meter Run 15 Overhead Squats (135/95) 400 Meter Run 30 Push-ups …

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Ihop

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2min DU practice 10 barbell hang cleans 10 front squats 10 push press 10 back squat 10 jump squats Metcon Metcon (Time) “IHOP” 4 Rounds For Time: 60 Double Unders 30/24 Calorie Row 3 Power Cleans 135/95 3 Hang Squat Cleans 3 Squat Cleans Rx+ …

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Getting Gymnasty!

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2min DU practice 50′ Spiderman crawl with KB 1-arm KB press Y, W, T on rig 1:00 PVC mobility Strength Shoulder Press (5×3) Metcon Metcon (Time) 5 Rounds For Time: 6 Toes to Bar + 5 Chest to Bar Pull-ups + 4 Bar Muscle-ups *Every …

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Bear Complex Practice

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400m run 15 Kettlebell swings 15 kettlebell presses 10 KB goblet squats 1:00 PVC mobility 1:00 banded shoulder mobility on rig 10 of each movement in the bear complex with an empty bar Strength Bear Complex (8×1) Power Clean Front Squat Push Press Back Squat …

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GETTING STARTED IS EASY!

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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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