Workout, Happening, and Updates at CROSSFIT ABF
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Hello world
Welcome to wiki This is your first post. Edit or delete it, then start blogging!
September Member of The Month – Seth Reed
This month we proudly induct Seth into the ABF Hall of Fame. He’s come a long way since joining us nearly 2 years ago. Seth
August Member of The Month – Francisco Martinez
If you haven’t seen Frankie around the gym, it’s probably because he’s at the fridge grabbing a delicious black and white cookie or you’re looking
Featured Member for July 2022 – Val Potucek
ABF’s original Power Scaler, Val Potucek is no rookie to CrossFit. And after 9 years of consistent training, she has managed, much to our amazement,
Featured Members Joey and Amber (JAMBER)
Three Time Fittest Members In The Box! Incredible! Joey and Amber (affectionately known as JAMBER) embody the idea of commitment, consistency, and continuous growth.
The “Masters” Athlete’s Guide to Lifting “for Life”
By Dr. Hays Estes, DPT Owner, Premier Physical Therapy & Sports Performance – Clearwater & Palm Harbor You’re only as old as you feel, right?
May 2022 – Member of the Month Dorian Murray
Dorian is a great friend, amazing member, talented fighter, dog mom, and all-around wonderful person. She’s a natural athlete who was very new to CrossFit.
April 2022 – Member of the Month Nick Rymsza
Nick is probably one of the most coachable athletes we’ve ever had the pleasure to train. In his words, “I just do what I’m told”
February 2022 – Member of the Month Kylie VanCleave
Kylie – a leader and a rockstar! Kylie’s been a STAR since birth. She learned how to write by age 3. She asked her
December 2021 – Member of the Month Brett Bond
Brett, originally from Maryland, enjoys fishing, golf, paddle boarding, and his fitness. He came to ABF in August of 2021 already very fit and extremely
November 2021 – Member of the Month Sam Laurens
Sam, originally from France, is probably one of the hardest working guys in the gym. His sister Kyria said he’s always excelled at everything he’s
October 2021 – Member of the Month Erin Tindol
Erin’s a CrossFitter, wife, mother, artist, and photographer. She’s a quintuple threat! She has a huge-kind heart and is one of the sweetest people you’ll
September 2021 – Member of the Month Elan Hartnett
Elan’s tough and tall, but mainly tough. About as tough as they come. She’s been a dedicated member for just over two years and she’s
August 2021 – Member of the Month Sarah “Blarah” McCallister
Sarah is one of a kind, well except for the other Sarah… Since the inception of ABF we naturally needed to clarify which Sarah we
What are the benefits of joining a community-based fitness gym?
First and foremost, offers the best value for your money, compared to any other type of gym. The primary reason is that we are locally
July 2021 – Member of the Month Breezy Shore
Young Breezy Shore. What an athlete and inspiration to so many who’ve fought similar battles. Born only a few years ago in ’95 she one
Post Workout Recovery. It’s good for you?
Post-Workout Recovery Written by Dr. Hays Estes, Premier Physical Therapy & Sports Performance CrossFit…it’s a bear (no, not that type of bear). You do
June 2021 – Member of the Month Amy
What a star! Amy joined almost 4 years ago on a Groupon deal. Fresh from Georgia she was looking for a new CrossFit home. Fortunately
May 2021 – Member of the Month Adriana
One thing’s for sure and it’s that Adriana lives in her own world. The 6am class fondly knows of her as “Nasa” or “Narnia”. She
Working on Weaknesses: Ain’t Nobody Got Time for That
Written by Dr. Hays Estes, Premier Physical Therapy & Sports Performance So, the 2021 CrossFit Open has passed and you survived – barely. But, could
April 2021 – Member of the Month Lisa
Lisa has been an amazing, dedicated ABF’er since she joined a little over six months ago. She initially joined with the intention of just doing
March 2021 – Member of the Month Kali
Kali, or “DJ Kali” as she’s affectionately known, has only been a member since September of 2020 but that doesn’t mean she hasn’t made an
January Member of the Month (Luis)
Luis has made huge steps towards his health and fitness. His first class nearly ended in defeat. It was one of those typical terrible workouts
December Member of the Month / Year (Dan and Amber)
[vc_row][vc_column][vc_column_text delay=”0″] These two amazing athletes have placed 1st in the overall standings throughout the year. The points are based on 12 Member-Of-The-Month workouts, the
AdamBrown
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Run 400m 2 rounds 5 Inch worms 5 Strict pull ups or horizontal ring rows
Box or Snatch?
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Bike 20/17 cal 1:00 PVC Mobility 1:00 weighted shoulder activation 5/2.5lbs 50′ duck walk Warm
Bar & Bike Cycling
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Bike 10 Calories 10 lat actives 5 Strict pull ups or horizontal ring rows Bike
CrossFit ABF Member of the Month WOD – “Kylene” – Member since 10/23/18
CrossFit ABF – CrossFit Personal Training Warm Up Warm-up (No Measure) 2 Rds Run 200m :30 Runners lunge L/R 10 KB taters 10 Bottoms up
12 Days of Christmas Team WOD
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400m Run then warm up for each movement with coach Metcon Metcon (Time) 1 Deadlift
>.< Clovis >.<
CrossFit ABF – CrossFit Personal Training U.S. Army Second Lieutenant Clovis T. Ray, 34, of San Antonio, TX, assigned to the 2nd Battalion, 35th Infantry
Complex Clean Complexes
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 20/15 Calorie Bike T, H, Y, L x15 ea. 5/2.5lbs 10 Push ups Strength Bench
Barbell Cycling
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 800m Bike 400m Run 1:00 quad stretch L&R 1:00 calf stretch L&R Metcon Metcon (Calories)
CrossFit Member of the Month WOD – “Adam” – Member since 11/9/17
CrossFit ABF – CrossFit Personal Training Warm Up Warm-up (No Measure) 2 Rounds Row 500/400 :30 Banded lat activation :30 Shoulder decompressions 1:00 Burpees Weightlifting
Wioth a little help from my friends
CrossFit ABF – CrossFit Personal Training Background: This workout was designed in place for the annual Out of the Darkness Community Walks to benefit the
Just 4 Fun
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 Rounds Row 200m 15 banded T, H, Y Warm up for snatches Metcon Metcon
Triple Trouble
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 21 – 15 – 9 Bike cal DU Push ups Metcon Metcon (Time) 15-12-9 Handstand
CrossFit ABF Member of the Month WOD – “Becca” – Member since 3/21/18
CrossFit ABF – CrossFit Personal Training Warm Up Warm-up (No Measure) 3 rounds 200m row 10 banded good mornings 10 pushups Metcon Becca (Time) Member
Having a Ball
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3:00 bike, row, run 15 banded T, Y, L :30 worlds greatest stretch L&R Warm
Take The Hill – US Trials Event 6
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 5x 1 burpee over db 20′ shuttle sprint (10′ down and back) :30 HS hold
US Trials Event 5 – Devil Woman
CrossFit ABF – CrossFit Personal Training Devil Woman – US Trials (Time) 3 Rounds For Time 50 Alternating Pistols 10 Dumbbell Hang Squat Cleans 7
Crossfit ABF 12 days of Christmas 2020 WOD
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400m run then warm up for each movement with coach Metcon Metcon (Time) 1 Squat
Triple Double – US Trials
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 5:00 DU practice 2Rds :30 Single arm DB thrusters L & R :30 hops over
Macho Nacho – US Trials
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400m Run 10 Burpees 15 Banded good mornings 10 Pike push ups Metcon Macho Nacho
“DAM! 2020” (Dan and Amber) Our Top Male and Top Female Athletes from 2020
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Run 200m 1:00 PVC mobility 1:00 DU practice :30 KB bottoms up press L&R 5
Jacklyn & Jackie
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Row 3:00 3:00 DU practice 10 air squats 10 pvc thrusters 0:00 – 10:00 Jacklyn
Garage Fight
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Rounds Run 100m 5 Jump squats 10 WLS 5 Burpee broad jumps Metcon Garage
The Terrible 2’s
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 Rds 100m Run 100m Row 10 WLS 20 DU Metcon Metcon (Time) 2k Row
Clean Up Your Snatches
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Row 400m :30 pvc mobility :30 arm circles 5/2.5lbs 1:00 Walking world’s greatest stretch :30
Our Member of the Month WOD – “Fawn Le” – Member since 8/17/17
CrossFit ABF – CrossFit Personal Training Warm Up Warm-up (No Measure) 100m row 1 minute banded hip mobility per side 100m row 30′ inch worms
Mad Skills Work
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Run 200m 10 air squats 10 32×1 temp squats :30 front rack mobility L&R :30
Gotta Be “Looney” To Skip This One
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Run 200m :30 PVC passthroughs 10 Empty bar strict press 10 WLS Metcon Looney (Time)
Our Member of the Month WOD – “AJ” – Member since 01/09/2016
CrossFit ABF – CrossFit Personal Training AJ (AMRAP – Rounds and Reps) AMRAP 9 Minutes 100′ HS Walk 9 Pull Ups 1 Front Squat at
November 2020 – Member of the Month – Andrea Wasilewski
[vc_row][vc_column][vc_column_text delay=”0″]CrossFit ABF is proud to announce Andrea as November 2020’s Member of the Month! An honor well deserved so yeah, we’re sneaking her in
October 2020 – Member of the Month – Dan Stone
[vc_row][vc_column][vc_column_text delay=”0″]CrossFit ABF is proud to announce Dan Stone as October 2020’s Member of the Month! Long overdue, we know 😉 Dan Stone has
Taylor 91
CrossFit ABF – CrossFit Personal Training This hero workout is dedicated to Police Officer Eric Taylor, Massillon PD, OH, who was shot and killed on
CrossFit ABF Thanksgiving Turkey Trot Team WoD
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3:00 Run, Bike, Row, or Swim Metcon Metcon (AMRAP – Rounds and Reps) Complete a
Thanksgiving WoD
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 Rounds 60’ waddle 100m waiter carry 10 gobble-let squats Metcon Metcon (AMRAP – Reps)
CrossFit ABF Thanksgiving WOD #GOBBLE
CrossFit ABF – CrossFit Personal Training Warm Up Warm-up (No Measure) 2 Rounds 60′ Waddles 100m Waiter Carry 10 Gobble-let squats Metcon Thanksgiving At The
Our Member of the Month WOD – “AJ” – Member since 01/09/2016
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Rds 100m Run :30 PVC Mobility :20 HS hold :10 air squats Metcon AJ
Thicc Thighs Save Lives
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 300m Row 10 banded side steps L&R 10 Cossak lunges 10 air squats 10 Leg
Hard Hammer
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Run 400m 10 WLS 10 HSPU 10 Step Ups :30 hollow hold Metcon Metcon (Time)
Walking Off The Deep End
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 10 Burpees to target 10 3232 tempo air squats 10 KB bottoms up press L&R
Dumb Runners
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 Rds Run 100m 5 Burpees :30 ankle mobility L&R :30 HS hold :30 banded
Open Prep 14.4 >.<
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Rounds 200m Row, 300m Row, 400m Row :20 hollow hold 5 Strict Pull Ups
Ichiban Senri-hin
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Row 500m 10 Empty bar good mornings 10 KB teapot lunges L&R 10 KB Bottoms
Our Member of the Month WOD! “Evie” Member since 10/16/17
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 200m Run 10 PVC pass through 10 PVC OHS 10 Sit ups Then warm up
Gymnastics Total
CrossFit ABF – CrossFit Personal Training ABF Gymnastics Total (3 Rounds for reps) Max Pistols in 1 minute Max HSPU in 1 minute Max T2B
Seedy
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Run 100m 3 Pull ups 5 Push ups 10 Squats Then 5 Empty bar burpee
Snatch Dayze
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 20 Burpees 10 KB Arm bars Then 2 Rounds 5 Banded front raise 5 Banded
Our November Member of the Month – Andrea Wasilewski – Member since 01/08/2019
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400m Run Warm up for each movement with coach. Metcon Wasilewski (Time) 1 Round for
Armistice – Be Sure To Thank A Veteran Today
CrossFit ABF – CrossFit Personal Training Veterans Day has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918,
Speed Up
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Run 400m 10 WLS 5 Burpee broad jumps :30 Front rack mobility L&R Strength Pause
Fun With Wall Balls
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 Rds Run 300m :30 light KB or DB 90 degree walk L&R :30 light
2020 CF Games Atalanta Teams Obviously…
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 50m Jog, skip, high knees, butt kick, side shuffle (L&R), sprint, & sprint Then 2
Our July Member of the Month – “Stevie” Member since 1/11/18
CrossFit ABF – CrossFit Personal Training Warm Up Warm-up (No Measure) 2 RDS Run 200m 5 Burpee broad jumps 5 Slam balls Weightlifting Split Jerk
Wait, What? You’re Trying To Skip Leg Day Bro?
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 Rds Row 12 cal 15 Banded side steps L&R 10 Cossak Lunges 5 Banded
2020 CF Games Toes-To-Bar Lunge
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Run 200m :30 Samson stretch per leg 10 Kb lunging teapots L&R 10 V ups
2020 CF Games Happy Star
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Rds Run 100m 5 Bodyweight man makers 10 WBS Metcon Metcon (Time) 4 rounds:
2020 CF Games “2007 Reload”
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2:00 Minute row :30 Scap decompressions :30 KB bottoms up press L&R 10 Empty bar
Munch
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 300m Row 300m Run Warm Up for each movement Metcon Metcon (Time) For Time (with
Ba Ba Ba Barbara
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 Rds :30 Plank :30 Burpees :30 WLS :30 Strict Pull ups Metcon Barbara (Time)
Split Your Bananas And Your Jerks
CrossFit ABF – CrossFit Personal Training Warm-up (No Measure) 400m Row :30 HS shoulder taps :30 V ups :30 air squats Warm up for Jerks
Member of the Month WOD – “Lugo” – Member since 8/15/17
CrossFit ABF – CrossFit Personal Training Warm Up Warm-up (No Measure) 2 Minute Row (focus on keeping the hips high, engaging the posterior chain) Then
Sexy Run Sandwich
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Run 200m 10 Walking worlds greatest stretch 5 Burpee broad jump :30 pull up hang
This One’s For Taha – CF Games Open 17.1
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Run 200m 5 inch worms (walk hands back) 10 devils press OH step up Run
Ready Set Relay
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 Rds 4x50m shuttle “sprint” 4 Inch worms with push up 4 Strict pull ups
From The Window To the Wall Balls
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Row 500/400m :30 Samson stretch L&R :30 KB bottoms up press L&R :30 broad jumps
We’re Doing Linda!
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Run 100m 15 Push Ups Run 100m 10 Air squats Run 100m 5 Tuck Jumps
Breathe In. Gasp Out. Possibly Rest
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 Rds 100m Run :30 Hang from Bar 100m Row 5 burpees over rower Metcon
Our May Member of the Month – David – Member since 1/10/18
CrossFit ABF – CrossFit Personal Training Warm Up Warm-up (No Measure) 2 Rounds 100m Run 5 inch worms :30 HS hold :30 burpees Metcon David
The Power of the Powerful Power Snatch
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Run 200m :30 ankle/squat mobility with barbell on knees :30 PVC passthroughs :30 PVC overhead
Anna
CrossFit ABF – CrossFit Personal Training This workout is dedicated to Anna Victorious tragically lost her year-long battle with cancer on June 7, 2018, she
Nasty Nancy
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 200m Run 1:00 pvc mobility 1:00 pvc ohs 5 HSPU 300m run Warm Up for
Cardio Like The Kool-Aid Man…. Ohhh Yeah!
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Run 400m 10 Empty bar good mornings 10 Empty bar dead lifts :30 lat active
Our October Member Of the Month – “Daniel David Stone” – Member since 11/30/15
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Run 100m 5 Burpee step ups 5 v ups 5 jump squats 5 pull ups
Chest Pumps and Abbie Bumps
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 Rds :30 lateral walking plank L&R 5 burpees to 6″ target :30 weighted arm
