October 2019

CrossFit Games Open 20.4

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3:00 run/bike/row/swim Banded Ankle Distraction, 2:00/side Pistol/medball step up warm up, then: Primer 3 Rounds 7 Burpee Box Jumps 24/20″” 5 Clusters (perform a thruster-jerk) 115/75lbs Then, Warm up Clean and Jerk to the weight to the bar before your perceived final bar (e.g. if …

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0625 Stretch After Class

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE MOVEMENT PREP: Sack race obstacle course GET READY: Kid President teaches mobility Teach downward dog 1:00 Happy baby 1:00 PRACTICE MOVEMENT PRACTICE: FOCUS: Box jump landing position and Movement Skill review Hinge deadlift review, adjust ROM and load (dodgeball to 16kg kettlebell) for each individual as …

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Open Prep Week 8, Day 4

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 rounds: 2:00 Machine of your choice 10 DB Single Leg RDL (R/L) :30 HS Hold Shoulder Taps -Then- Work on jerk foot work Weightlifting Metcon (Weight) A: Jerk Complex (scored): 2 Push Jerk + 1 Split Jerk -20 minutes to build to a heavy …

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0705 Time to Focus

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE MOVEMENT PREP 5:00 Dot drill x 5 Ski hop x 5 Step-back lunge x 5 GET READY: 1:00 bicep stretch against the wall 1:00 piriformis stretch on the floor each side PRACTICE MOVEMENT PRACTICE FOCUS: Demo and discuss Movement Skill “Waiting in the Outfield” and keeping …

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Open Prep Week 8, Day 1

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 rounds: 1:00 row 10 Jumping Air Squats 20 Ring Rows 10 Kip to swing Metcon Metcon (2 Rounds for time) 2 sets 800m rest :90 2x400m rest :30 4x200m rest :15 800m Rest 3:00 b/t sets Bitch Work Front Squat (5×3) Strength Metcon (Time) …

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Open Prep Week 8, Day 2

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 200m run 50 Single Unders 50′ Banded Lateral Side Step (R/L) 50′ Banded Monster Walk (Forward/Backward) 15 Air Squats -Then- Any extra shoulder/front rack mobility you may need. Strength Pull-ups (Practice) *https://www.youtube.com/watch?v=r45xLlH7r_M * https://www.youtube.com/watch?v=lzRo-4pq_AY *https://www.youtube.com/watch?v=-svgkP7Z4ZM Metcon Metcon (Time) 100-80-60-40-20 Double Unders 10-8-6-4-2 Power Clean 185/135 …

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1024 Perfect Squats

CrossFit ABF – Kids Fitness Metcon (No Measure) 2:00 Have kids practice kicking a dodgeball under control to themselves 2:00 Have kids practice kicking a dodgeball to a partner GET READY 1:00 each side couch stretch against the wall 1:00 hamstring stretch on a box *on both, do not allow kids to use their spine …

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Weightlifting Complex day

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 200m run 2 rounds 10 burpees 10 DB snatch/arm 10 OHS with dummbells 1:00 PVC mobility Weightlifting Pause low hang snatch (6×1) * Pause 3 seconds at bottom of knee *Build to 80% in 15 minutes Weightlifting Snatch Pull (3×3) * 3 sets of 3 …

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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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