Workout, Happening, and Updates at CROSSFIT ABF

The Blog

Power Outage

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Run 200m 1:00 dynamic burpee step ups 2:00 double under practice :30 front rack mobility

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Push & Pull & Power

CrossFit ABF – CrossFit Personal Training Using 2 bars, build up to a heavy 6 for each movements. Superset the movements resting 2 minutes between

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McGhee

CrossFit ABF – CrossFit Personal Training US Army Ranger, Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms

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Snatches & Stamina

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 1:00 double under practice 10 burpees 1:00 pvc mobility 10 PVC OHS 1:00 double under

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High Fives

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Row 500/400m :30 lizard stretch each side :30 air squats Run 200m Metcon Metcon (AMRAP

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Oh boy Oh boy

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 Rds 200m row 3 Burpees over rower Then warm up for each movement Metcon

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FRAN!!

CrossFit ABF – CrossFit Personal Training Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups

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Synchronous Skills

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 Rds Run 400m 1:00 double under practice 1:00 air squats 1:00 push ups :30

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2 Metcons?? WTF!

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Row 100m Run 100m Row 200m Run 200m :30 bear crawl :30 pull up hang

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September 2020 – Member of the Month – Amber Krumn

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9/11 Tribute

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400m row Then Warm up for each movement with coach Metcon 9/11 Tribute (Time) For

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Intervals of Fun?

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Row 300m 8 Empty bar FS 10 Leg swings L, R, Front, & Back 1

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Born By The River

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Dare we try rower darts again? Ohhh we dare! Metcon Metcon (Time) 3 Rounds for

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Helen!!!

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Run 400m 10 Strict Toes to rig 10 strict pull ups or horizontal ring rows

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Move Some Weight

CrossFit ABF – CrossFit Personal Training The idea for the day is to spend roughly 10 minutes per modality. Take a few warm up attempts

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ImPress Daddy

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Rds 200m Row 10 Rower pike ups 5 push ups :20 lat active hold

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Whitten >.<

CrossFit ABF – CrossFit Personal Training US Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th

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10 Rep Max O.O

CrossFit ABF – CrossFit Personal Training The idea for the day is to spend roughly 10 minutes per modality. Take a few warm up attempts

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Here We Go!

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 500/400m row 5 burpee sprints :30 Scap decompressions 10 split jerk drops Weightlifting Split Jerk

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Yikes!

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Row 400m 10 Rower pike ups 10 Empty bar thrusters 10 Squat jumps Metcon Metcon

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Dumbbell Daze

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Run 200m 1:00 PVC OHS :30 High knees :30 Plyo push ups 10 T’s &

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0715 CrossFit Kids Down Dog

CrossFit ABF – CrossFit Kids Metcon (No Measure) PREPARE MOVEMENT PREP 3:00-5:00 Inchworms across the work-play area *Discuss how the Movement Skill “Strong Tree” applies

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Nate

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 1:00 pvc mobility 5 inch worms with push up 20 WBS 5 strict pull ups

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Ang-EEK!

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 Rds Run 200m :30 Samson stretch L&R :30 Fire hydrants L&R :30 Burpees Strength

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Twig & Berries

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 1:00 bear crawl :30 flutter kicks :30 jump squats 1:00 wall walks Metcon Metcon (Time)

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Noah Leotta

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Rower darts Metcon Metcon (AMRAP – Rounds and Reps) With a Running Clock (with a

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Balls to the Wall

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Run 200m 10 Slam ball rotational slams 10 Jump squats 10 empty bar good mornings

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August 2020 – Member of the Month – Samantha Taha

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June 2020 – Member of the Month – Jessie Brock

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May 2020 – Honorable Member of the Month – Valerie Potucek

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April 2020 – Member of the Month – Breanna Kwasnicki

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March 2020 – Member of the Month – Brandi Bryant

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That looks terrible

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Run 300m :30 high knees :30 butt kics 10 Air squats 5 HSPU Metcon 400m

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Go for Broke for Unbroken

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 1:00 pvc mobility 1:00 pvc sots press 10 burpees Power snatch progressions: muscle, power, knee,

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Mark & Dennis

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 Rds Run 200m 5 WBS Burpees 5 Step ups 5 Empty bar DL Metcon

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Long rowd

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Row 300m 3 Burpees over rower :30 hollow hold Row 200m 2 Burpees over rower

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Snizatch Dizay!

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Row 400m :30 lat active hold :30 weighted arm circles 5/2.5lbs (L&R) :30 jump squats

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The Seven

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 20 Jumping Jacks Then 5-7 reps of each movement with empty bar with coach. 35

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Ooh Elizabeth

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 5 Inch worms w/ push up 30 Double Unders or jumping double taps 5 Empty

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Crazy Eights

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 Rds Run 400 Row 400 5 Burpee pull ups 5 jump squats Metcon Metcon

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Fastest Five Minutes

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Row 500/400m :30 dead hang :30 plange push up :30 single KB Thruster (L&R) Strength

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0820 Kids Fitness Focus

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE Using four hula hoops arranged in a square-corner pattern 10 meters apart, place 10-12 light objects

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J.J

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 20 burpees 15 air squats 10 pike push ups 5 inch worms Then warm up

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Rut Row

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 Rounds Run 200m Row 200m 5 Empty bar SDLHP Metcon Metcon (Calories) Row casual

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That’s a Rhap

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Run 200 :30 Samson Stretch L&R 10 Empty bar good mornings 10 Empty bar squats

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Dirty Thirty

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 RDS 30 Jumping Jacks 30 Flutter Kicks 30 High Knee Taps :30 hollow hold

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GETTING STARTED IS EASY!

Simply fill out the form below and then schedule Your FREE intro session on the next page.

Shortly after we will be in touch with you to confirm your intro session. We are excited to meet you!

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.

MEMBERSHIP CANCELLATION REQUEST

Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.

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OUR DROP-IN RATES

$20 Per Class

OUR Information:

Location:

18538 US Hwy 19 N Clearwater FL 33764

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