Month: February 2020


CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400/300m row 0:30 dead hang 0:30 shoulder circles 0:30 banded lat/shoulder stretch 0:30 PVC work Weightlifting Snatch Grip Deadlift (6,6,4,4,2,2) Hang Squat Snatch (5×2) Metcon Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# Good time to beat: Faster than 9:07 Scale if: Slower …

KAREN Read More »


CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 Rounds Run 100m 10 Hanging knee raises 5 Pike Push Ups 10 Good Mornings Skill Handstand Push-ups (15-20min) 1. Start with 3 minutes practice of wall walks to handstand facing the wall. Try to get as close to the wall as possible. 2. Hold …

Diane Read More »

1025 Strong Tree

CrossFit ABF – Kids Fitness Metcon (No Measure) WARM-UP: Broad jump – Review landing position to a chalk line. 4:00 Alternate box step-up and box jump FOCUS: Dip Squeeze – Use a shoulder-to-shoulder line where knees must travel outward to touch neighbors’ knees. GET READY: 1:00 child’s pose 1:00 wounded eagle 1:00 child’s pose CONDITIONING: …

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1102 Couch Stetch

CrossFit ABF – Kids Fitness Metcon (No Measure) WARM-UP: Zombie Circle – Create a small cone circle about 3-4 meters in diameter. Have kids walk around in the circle until one player is called to be the Zombie. The Zombie can only tag others with both arms outstretched straight and parallel to the ground while …

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Bye Bye Lungs

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 200m row 10 banded good mornings 10 banded squats *Go over rowing technique Metcon Metcon (Time) 10 Sets 250m easy row, no rest, 250m FAST w/ 1 min rest between roundsWorkout pacing: “Easy” = Recovery/base pace “Fast” = 2k goal/PR pace Score is TOTAL time …

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DT Day

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 200m Run 5 Pull Ups w/ slow negative 10 WLS 5 Inch worms w/ push up 10 banded good mornings THEN… Warm up for DT! Metcon DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 …

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CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 rounds 7x Burpees 5x Knees to elbows 10x Squats 20x Mountain climbers Metcon Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats Good time to beat: Faster than 18:06 Scale if: Slower than 28:00 Scale to: Ring rows HRPU or …

ANGIE Read More »

0202 Mobility Squats

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE 5:00 Stinky Feets – Review grab (yes) vs. scoop (no). With a central bucket, scatter at least two socks per child around the playing floor. Upon go, shoeless players begin from any point in a circle about 5 meters away from the central bucket and hop …

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Crossfit ABF Team WOD

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400m run 2 rounds 10 squat jumps 10 push ups 10 pull ups Metcon Metcon (Time) 50-40-30-20-10 Wall Balls (20/14 lbs) Box Jumps (24/20″) Ball slams 30/20 Pull-ups/Rings rows Teams of two, one person works at a time. Other partner hangs or planks.

Wine & Cheese, a COM WOD – Couple of the Month – Theresa & Chad Clever. We will miss you!

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Rounds 200m Run/Row 12 KB Snatches 10 Bulgarian split squats total 8 Medball Cleans Metcon Wine & Cheese, a COM WOD (Time) Teams of 2 7 Rounds (for 7 years of marriage) Married on 5/18/13 7 Rounds 400m run or row 5 Push Press …

Wine & Cheese, a COM WOD – Couple of the Month – Theresa & Chad Clever. We will miss you! Read More »


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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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