Workout, Happening, and Updates at CROSSFIT ABF

The Blog

LYNNE

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400/300m row 10 burpees 10 pull ups/ring rows 10 x y, w, t – slow

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KAREN

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

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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

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Diane

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

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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

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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

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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

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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

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ANGIE

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

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1105 Knees Out!

CrossFit ABF – Kids Fitness Metcon (No Measure) WARM-UP: 3:00-5:00 Shuttle runs FOCUS: “Drop” portion of Dip-Squeeze-Drop-Stand – Define as a front squat and demonstrate

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Deep End

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400m run 2 Giant Sets: 9 Suitcase Deadlifts (Each Side) 10 Sissy squats 30 Banded

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Tri Sprint intervals

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 rounds: 50′ high knees 50′ butt kicks 50′ walking lunge steps then 1:00 ankle

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1122 Strong Tree

CrossFit ABF – Kids Fitness Metcon (No Measure) WARM-UP: 3x Dot drill 10-meter side shuffle 10-meter high-knee skip 30-second hollow hold progression #1 or #2

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Opening Day

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2:00 Double unders or jump up/doubel tap 1 round 10 wall balls 10 med ball

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Lethal weapon

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400/300m row 3 rounds of Cindy THEN 3-way banded shoulder stretch THEN 1:00 Hip mobility

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0201 Twisted Cross

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE 5:00 Bear Crawl 10 meters up and 10 meters back 1:00 jump rope Shoeless single-leg hop

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Robert Swanson

This month we’re featuring the one and only, Robert Swanson. Not only did Robert crush our latest nutrition challenge by dropping 11lbs and 2% body

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Sarah Markussen

This month we’re featuring the sweet and innocent Sarah Markussen, affectionately known as “Wass”. Sarah was one of our first members and is certainly one

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Chris Welch

  This month we’re featuring the incredibly active, Chris Welch. Chris is a guy who’s truly dedicated to his fitness. He’s participates in an abundance

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“Mamba and Gigi”

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400m run Lateral Banded Walks x 30 seconds each direction Scapular Pull-Ups x 10-15 reps

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Pins and Needles

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2min DU practice 2 rounds: 10 kip swings 10 pull ups/ring rows 10 supermans 1:00

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1105 Knees Out!

CrossFit ABF – Kids Fitness Metcon (No Measure) WARM-UP: 3:00-5:00 Shuttle runs FOCUS: “Drop” portion of Dip-Squeeze-Drop-Stand – Define as a front squat and demonstrate

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1122 Strong Tree

CrossFit ABF – Kids Fitness Metcon (No Measure) WARM-UP: 3x Dot drill 10-meter side shuffle 10-meter high-knee skip 30-second hollow hold progression #1 or #2

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Blue Steel

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400/300m row 3 Sets Not For Time: 7 Tempo Kettlebell Deadlifts 7 Box Jumps :30

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Four Loko

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2min double unders 3 Sets: :20 Dual Kettlebell Split Stance Iso Hold (Left) 10 KB

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1130 Focused Squats

CrossFit ABF – Kids Fitness Metcon (No Measure) WARM-UP: Stinky Feets – Scatter 2 socks per child around large circular play area. Place central bucket

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CROSSFIT ABF MEMBER OF THE MONTH – Kelly Zerlin

[vc_row][vc_column width=”1/2″][vc_single_image image=”3661″ img_size=”full”][/vc_column][vc_column width=”1/2″][vc_column_text delay=”0″] Kelly Zerlin Crossfit ABF is proud to announce Kelly Zerlin as the January 2020 Member of the Month.[/vc_column_text][vc_column_text delay=”0″]Our

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Jerk it

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2:00 any machine 10 med ball clean 10 med ball squat 10 med ball push

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1203 Sled Push

CrossFit ABF – Kids Fitness Metcon (No Measure) WARM-UP: 2:00 shuttle runs 2:00 throw dodgeball in any way to a partner FOCUS: Bracing – Review

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Deadpull

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 250m row 250m row legs only 250m row arms only 10 banded good mornings 10

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1207 Big Hops

CrossFit ABF – Kids Fitness Metcon (No Measure) Prepare WARM-UP: Box of Rocks Races w/3 goblet squat buy-in holding gift-wrapped boxes filled with rocks that

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Kelly (redo!)

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400m walk 10 deconstructed burpees 20 sit ups 10 slam balls 20 DB thrusters Strength

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Gettin Gymnasty

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400/300m run 10 scapular elevation/depression 10 kip swings 10 yoga push ups 10 pull-ups/ring rows

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Smile when you squat

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE 5:00 Practice parallette pass-throughs with 10-second holds in plank and reverse plank GET READY 1:00 each

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Crossfit ABF Team WOD

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 200m run then in Stations, rotate through twice: 10 burpees 3 rope climbs or 3

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Air Fryer

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2:00 any machine 2 Sets Not For Time: 12 Dead Bugs (6/Side) 10 Tempo Dumbbell

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Turkish Git up

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 300m row 3 Sets Not For Time: 10 Kettlebell Turkish Sit-ups 5 KB curls/side 5

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1227 Perfect Plank

CrossFit ABF – Kids Fitness Metcon (No Measure) Prepare WARM-UP: Hillbilly Box prowler push races w/rider wearing Santa hat FOCUS: Hollow hold – Demo and

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Speedo

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2min DU practice or jump up/touch touch 10 x world’s greatest stretch 10 jump squat

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Catching Snatches

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2min double unders or jump ‘n’ taps 2 rounds 10 burpees 10 DB windmills (5/side)

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0103 Strict Side Plank

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE Thruster Ball –A traditional game of catch that has kids starting about 3 meters apart. Players

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Quarter Pounder

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400/300m row 2 rounds: 10 walking lunge steps 10 DB front squats 10 med ball

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ABF Games

CrossFit ABF – CrossFit Personal Training Metcon Metcon (AMRAP – Reps) In 3 Minutes: 25 Russian KBS 53/35lbs 20 Burpee over bar Max DL with

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Crossfit ABF Team WOD

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 200m run then in Stations, rotate through twice: 10 burpees 3 rope climbs or 3

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Grip it and rip it

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400/300m row 10 banded good mornings 10 banded squats 10 Jefferson curls with empty bar

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0104 Child’s Pose

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE Warm-Up: Play thruster ball with snow balls or dodgeballs Focus: Monkey swings and monkey taps –

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Pressing things

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400m run 2 rounds 10 burpees 10 push ups 0:30 superman ring hold Then 10

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0107 High Knees

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE Warm-Up: 3:00-5:00 Shuttle runs with two tuck jumps at the designated line before returning to start

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12162019

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2min DU practice 3 Sets For Quality: 10 hang cleans 10 Front rack Lunge Steps

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12232019

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2:00 any machine 2 rounds 10 walking lunge steps 10 cossack lunges 10 wall balls

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0102 Perfect Squat

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE 3:00-5:00 In a race format with two teams 10 floppies Run 10 meters Whole team sits

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Crossfit ABF Team Wod

CrossFit ABF – CrossFit Personal Training Warm-up Metcon Metcon (3 Rounds for reps) “Powder Keg” AMRAP 5: 600 Meter Partner Run 1 Round of Chest

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CROSSFIT ABF MEMBER OF THE MONTH – Kelly Scanlon

[vc_row][vc_column width=”1/2″][vc_single_image image=”3570″ img_size=”full”][/vc_column][vc_column width=”1/2″][vc_column_text delay=”0″] Kelly Scanlon Introducing December’s featured Members of the Month powered by: Valor Fitness, Jenkins Law & Massage and Wellness

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CROSSFIT ABF MEMBER OF THE MONTH – Jeff Giere

[vc_row][vc_column width=”1/2″][vc_single_image image=”3558″ img_size=”full”][/vc_column][vc_column width=”1/2″][vc_column_text delay=”0″] Jeff Giere Introducing November’s featured Members of the Month powered by: Valor Fitness, Jenkins Law & Massage and Wellness

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CROSSFIT ABF MEMBER OF THE MONTH – Seth Floyd

[vc_row][vc_column width=”1/2″][vc_single_image image=”3541″ img_size=”full”][/vc_column][vc_column width=”1/2″][vc_column_text delay=”0″] Seth Floyd Introducing October’s featured Members of the Month powered by: Valor Fitness, Jenkins Law & Massage and Wellness

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Hybrid Cycle Week 6

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400m run 3 Sets: 7 x Single Arm Dumbbell Floor Press (Each Side) 200′ Single

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Hybrid Cycle Week 6

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400/300m row 2 rounds: 10 barbell deadlifts 10 hang cleans 10 front squats 10 strict

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0124 Pushing Boxes

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE Warm-Up: Stinky Feets – Scatter 2 socks per child around large circular play area. Place central

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Hybrid Cycle Week 6

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400m run 2 rounds 10 pull-ups/rows 10 push ups 10 air squats 1:00 PVC mobility

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0101 Childs Pose

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

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0201 Bear Crawls

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE Movement Prep 2:00 Animal walks 3:00-5:00 Using one or more large plyo or physio balls, allow

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Hot Rod

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400m run 2 rounds 10 air squats 5 squat jumps 10 Glute Bridges :30 Seconds

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12/31

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400/300m row 10 reps of every exercise WITH coach Metcon 12/31 (Time) For Time 31

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0204 Hollow Hold

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE Movement Prep 3:00-5:00 50-meter sprint Kick dodgeball to self 2x (put dodgeballs in a bucket for

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New Years Party Prep

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2min DU practice 2 rounds 10 deadlift 10 hang clean 10 front squat THEN 3-way

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Hybrid Cycle Week 6

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2min DU practice or jump up/double taps 10 burpees 10 PVC front rack opener 10

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Triple Three

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 200m run 200m row 20 DUs 10 steps world’s greatest stretch 2:00 hip and ankle

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Hannukah Hero Wod

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2: 00 any machine 10 burpees 10 wall ball shots 10 med ball cleans 1:00

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1203 Partner Squats

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE Get kids into a large circle, facing inward, each one with a dodgeball. Upon go, kids

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Christmas week Chipper

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400/300m row THEN 1:00 PVC mobility THEN As a group, gather all equipment, and warm

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Hybrid Cycle Week 5

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2min DUs Check the leaderboard Get your mind right Metcon Metcon (3 Rounds for time)

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0211 Speed Drills

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE Movement Prep: 5:00 Burpulls (burpee to pull-up, vertical jump to bar) 2:00 10-meter sprint, spin 360

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Hybrid Cycle Week 5

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2:00 any machine 3 Sets For Quality: 8 Suitcase Deadlifts (Each Side) 12 Double Kettlebell

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1202 Wall Walks

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE Standing in a single file line, kids pass a 4#-6# medicine ball via side rotation from

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Hybrid Cycle Week 5

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2min DU or jump/double touch THEN Strength Metcon (No Measure) 3 Sets For Quality: :20

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Hybrid Cycle Week 5

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2:00 any machine 2 rounds 10 kip swings 10 pull-ups/ring rows 10 banded good mornings

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Hybrid Cycle Week 5

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400m run 3 Sets For Quality: 10 Cossack Squats 10 Waiter Squats *5 Reps Each

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LUCKY 13

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400/300m row Then 1:00 PVC mobility THEN 10 reps of each movement Metcon Metcon (Time)

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0304 Frog Jumps

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE Movement Prep: Play dodgeball. Players do two blocked squats when hit. *If squat technique is not

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Hybrid Cycle Week 4

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2:00 any machine 2 rounds 10 burpees 10 DB hang cleans 10 seated DB press

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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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