Month: June 2020

Canada Day, Ay!

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 Rds 100m Run 50m Waiter carry 25 Sit ups 10 Ring rows Metcon Canada Day (Time) 7/1/1876 Mountain Climbers Farmer Carry 7 rounds 1 DL 275/185lbs 100m Farmer Carry 35/25lbs 80 Mountian Climbers 7 Pull Ups 6 T2B

1104 Childs Pose

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE PVC Maze w/bear crawl – Create a maze using PVC laid flat. Decide if you want to create a single entrance and exit (maze is run for time) or multiple entrances and exits for a (multiuser race format). Avoid creating dead ends, but do create multiple …

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Hot Stuff

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 500m row 10 Single DB seated shoulder press L&R 15 Air squats 10 Dynamic Burpees Metcon Metcon (Time) For Time: Buy-In: 1k Row Directly Into 3 Rounds: 15 Single Dumbbell Overhead Walking Lunge Steps (Left) 15 Single Dumbbell Overhead Walking Lunge Steps (Right) 30 Alternating …

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0603 Plank Circles

CrossFit ABF – Kids Fitness Metcon (No Measure) Movement Prep For 3-5 minutes 1 floppy side shuffle 10 m 1 push up, side shuffle back Get Ready 1m threaded shoulder on the floor 1m wrist stretches Practice Movement Practice Review “Strong tree on the ground” for bracing and core strength during push ups. Practice top …

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Rogue Invitational Event 4

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2:00 row 20 WBS 10 Box Jumps 5 Strict pull ups warm up for C&J Metcon Metcon (Time) On the 0:00 7 Clean & Jerks 135/95lbs Scale to 40% of 1RM C&J Metcon Metcon (Weight) On the 4:00 Clean and Jerk Liftoff Men’s weight start …

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Leg Day!

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Run 200m 10 air squats 10 cossak lunges :30 hollow rocks 10 cossak lunges 10 air squats Strength Metcon (Weight) EMOM 10 Minutes Evens – 5 Back Squats Odds – 2 Front Squats Back squats should be light and fast. Front squats should be heavy. …

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Gas Pedal

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Run 400m Then 2 Rounds :30 per side calf stretch :30 hollow hold :30 scap activation :30 sideways walking plank L&R Metcon Metcon (Time) 10 Rounds for time 50 Double unders 3 Wall walks Scale 100 Single unders or 50 jumping double taps

1105 Kids Fitness Twisted Cross

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE MOVEMENT PREP 5 jumping jacks 5 pendulums 5 step-back lunges 5 step-forward lunges GET READY 1:00 roped hamstring stretch on the floor each side 1:00 piriformis stretch PRACTICE MOVEMENT PRACTICE Practice Superman/hollow on the ground At pull-up station practice application of Superman hold on the bar …

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1201 Kids Fitness Down Dog

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE 3x Bear crawl 10 meters Side shuffle 10 meters PVC trunk twists x 25 GET READY 1:00 each side couch stretch at the wall 1:00 downward dog PRACTICE MOVEMENT PRACTICE Movement Skill review or discussion: Waiting in the Outfield, Strong Tree, Knee over Ankle Jumping and …

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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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