Workout, Happening, and Updates at CROSSFIT ABF

The Blog

Break Up/Make Up

CrossFit ABF – CrossFit Personal Training Metcon A: Break Up (AMRAP – Reps) Part A: “The Break Up” EMOM for As Long As Possible: 1st

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Doey Day

CrossFit ABF – CrossFit Personal Training Random Stuff We Rarely Do (AMRAP – Reps) Partner WOD Partner A completes 1 round of 21 reps, will

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Speedy

CrossFit ABF – CrossFit Personal Training Speedy (AMRAP – Reps) AMRAP (with a Partner) in 40 minutes Every 2 minutes, perform: 8 Wall Ball Shots

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Pamdemic

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 10 Inch worm with push up 20 reverse lunges :30 hollow hold Metcon Pandemic (Time)

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0303/1 Kids Fitness

CrossFit ABF – Kids Fitness Metcon (No Measure) 2 minutes Couch Cushion, ottoman or pillow stack hurdles (any way over) 2 minutes Mountain Climbers Then:

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0303/1 Kids Fitness

CrossFit ABF – Kids Fitness Metcon (No Measure) 2 minutes Couch Cushion, ottoman or pillow stack hurdles (any way over) 2 minutes Mountain Climbers Then:

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Pipeline

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400m run 2 rounds 10 jump squats 12 alternating DB snatches 10 pull ups then

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Don’t Hate me

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2min double unders 2 rounds 10 banded good mornings 10 banded squats 10 walking lunge

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Overhead things

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 100m Run 1:00 Alternate 2 Cossack squats 1 goblet squat 200m Run 10 Sit ups

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Stuff we never do

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2:00 any machine 10 pull ups/ring rows 10 y,w,t 10 face pull 3-way banded shoulder

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4-wheel drive

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400/300m row 10 push ups 10 walking lunges steps 1:00 hip mobility 1:00 ankle mobility

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Paddy’s Day WOD!!

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Chug a Beer! (just kidding but really you can if you want too) 400m run

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0907 Childs Pose

CrossFit ABF – Kids Fitness Metcon (No Measure) WARM-UP: 10 pogos (progression #1 – https://www.youtube.com/watch?v=yqtnDW7EovU) 3:00 thruster ball (accentuate upward movement of ball as in

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Pinball

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400m run Together… 0:30 burpees 0:30 DB front squat 0:30 DB snatches 0:30 DB good

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0910 Box Push

CrossFit ABF – Kids Fitness Metcon (No Measure) WARM-UP: 5x Basic dot drill 50-meter sprint 30-second rest between FOCUS: Pogo – Review progressions 1 and

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Hump Day

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2:00 any machine 10 burpees 10 hang clean 10 front squat 10 strict press 10

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Fortitude

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400m run 10 push ups 10 air squats 1:00 Hip mobility 1:00 Ankle mobility Metcon

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0301 Down Doggie

CrossFit ABF – Kids Fitness Metcon (No Measure) Prepare Review Inchworm with hands starting at feet, hands walk out to to full plank and hold

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Getting Stronger

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400m run 3 Giant Sets: 8 Banded Stiff-Legged Deadlifts w/barbell 8 banded squats 16 Psoas

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Beast Builder

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400m run 10 jump squats 10 push ups 2 rounds 10 empty bar deadlifts 10

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0927 Deep Squat

CrossFit ABF – Kids Fitness Metcon (No Measure) WARM-UP: 30-second side shuffle 30-second sprint 30-second plank 30-second one-legged hops FOCUS: Blocked squat – Focus on

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This Isn’t Fun

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2min double under/practice 2 rounds 10 ring rows 10 ring dips (assisted if needed) 10/side

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1005 Perfect Plank

CrossFit ABF – Kids Fitness Metcon (Weight) The Brand X Method™ Kids Monthly Focus for October 2018 A Month of Pumpkins! One child gets to

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Strong Things

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2min any machine or 400m run 2 rounds 10 steps/side WLS w/ KB 10 Cossack

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Grunt work

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400/300m row 2 rounds 10 sit ups 10 push ups 0:30 plank 0:30 superman *Warm

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0204 Twisted Table

CrossFit ABF – Kids Fitness Metcon (No Measure) Avoid the Bomb – Within a 10-meter x 10-meter space, using 1 hula hoop or large bucket

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Macho Macho Man

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400m run 3 Giant Sets: 8 Banded Stiff-Legged Deadlifts 8 banded squats 16 Psoas March

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Crossfit ABF Team wod

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 200m run 2 rounds 5 burpees to target 10 kb/db goblet squats 15 kb/db deadlifts

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The Long Haul

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400m run 2 rounds 10 Wall ball 10 Steps ups/side with ball 10 burpees on

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EVA

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 200m run 10 KB swings 10 kip swings 10 pull ups 3-way banded stretch 1:00

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Grunt Work

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400/300m row 10 jump squats 10 WLS 10 banded good mornings 10 air squats 1:00

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1016 Perfect Squats

CrossFit ABF – Kids Fitness Metcon (No Measure) WARM-UP: Agility zigzag ball drill using tiny pumpkins rather than cones FOCUS: Deadlift – Review hinge plus

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The Undertaker

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2min double under practice 2 rounds 10 barbell good mornings 0:30 plank 0:30 superman 10/side

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0203 Samson Stretch

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE In a single-file line, have kids pass a 4#-6# medicine ball through side rotation from front

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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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18538 US Hwy 19 N Clearwater FL 33764

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