Month: December 2019

12/31

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400/300m row 10 reps of every exercise WITH coach Metcon 12/31 (Time) For Time 31 Push Presses (75/55 lb) 31 Pull-Ups 31 Snatches (75/55 lb) 31 Sit-Ups 31 Toes-to-Bars 31 Push-Ups 31 Box Jumps (24/20 in) 31 Back Squats (75/55 lb) 31 Unbroken Double-Unders 31 …

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New Years Party Prep

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2min DU practice 2 rounds 10 deadlift 10 hang clean 10 front squat THEN 3-way banded shoulder stretch Metcon Metcon (3 Rounds for reps) “Low Tide” AMRAP 5: Buy-In: 700 Meter Row 7 Squat Cleans (95/65) 25 Double Unders Rest 5 Minutes AMRAP 5: Buy-In: …

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0204 Hollow Hold

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE Movement Prep 3:00-5:00 50-meter sprint Kick dodgeball to self 2x (put dodgeballs in a bucket for children to retrieve and replace) Get Ready: 4:00 PVC twists PRACTICE Movement Practice Focus: Muscles on and muscles off practice. Practice Movement Skill Hinge/bend “waiting in the outfield” stance, positions …

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Hybrid Cycle Week 6

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 200m run 2 rounds 10 burpees 10 DB box step ups 10 DB curls 10 DB presses Metcon Metcon (Time) “Iron Lotus” For Time (30 Minute Cap): 400 Meter Run 400 Meter Wreck Bag Run (30/20) 30/20 Calorie Assault Bike or Row 20 Dumbbell Box …

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Hybrid Cycle Week 6

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2min DU practice or jump up/double taps 10 burpees 10 PVC front rack opener 10 PVC Hang cleans 10 PVC front squats 0:30 in bottom of squat in front rack position Strength Front Squat (9×1) On the Minute x 9: 1 Tempo Front Squat Tempo: …

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1204 Dodgeball Deadlifts

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE 1:00 any kind of hop 1:00 any kind of squat 1:00 any kind of jump GET READY 1:00 toy soldiers 1:00 bear crawls PRACTICE MOVEMENT PRACTICE Create a 5-item hang power clean conga line for the class. Kids cycle through to perform 3 HPC with each …

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Triple Three

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 200m run 200m row 20 DUs 10 steps world’s greatest stretch 2:00 hip and ankle mobility pray Metcon 2018 CrossFit Games Regional Event 1 Triple 3 (Time) Triple 3’s 3k row 300 double unders 3 mile runScaling Massively reduce the volume. This should be a …

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Hannukah Hero Wod

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2: 00 any machine 10 burpees 10 wall ball shots 10 med ball cleans 1:00 PVC mobility THEN 10 reps of each movement Metcon Hannukah Hero Wod (Time) 8 Rounds of 8 Reps of: Pull-Ups Hang Power Clean (95/65#) Ring Dips Push Press (95/65#) Wall …

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Christmas week Chipper

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400/300m row THEN 1:00 PVC mobility THEN As a group, gather all equipment, and warm up 10 reps of everything on coach’s command Metcon Metcon (Time) 25 Back Squats -135/95 25 Toes-to-Bar 25 Hip Extensions 25 Deadlifts – 185/135 25 Pistols (Alternating Legs) 25 Hand-release …

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1203 Partner Squats

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE Get kids into a large circle, facing inward, each one with a dodgeball. Upon go, kids are asked to pass dodgeball side to side in any direction. EMOM switch to rotational throws, facing outward, etc. Coach’s Note: depending on number of kids, you may opt for …

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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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