Memorial Day Weekend Updates!



Some very important announcements, but first I want to say how awesome it was to have Coach Tyler come by the gym while he was in town!  As we see him as the beginning of Jab Crossfit, it was great to have him join us as an athlete, get to see some very familiar faces and meet some new ones!  He’ll be moving here next month and we hope to see a lot more of him!

This coming weekend is Memorial Day!  Here is the schedule:

Friday, May 26th 6:30am and 10:45am classes as normal,  no 5pm class!

Sunday, May 28th no barbell club!

Monday, May 29th MURPH first heat at 9:30am, second heat at 10:45am!  No other Crossfit classes on Monday.

Now, we had originally thought we would need two heats for Murph this year.  Last year we were packed in and wanted to give an option for two heats, freeing up more space for pull ups stations.  So far, we only have sign ups for 9:30 class.  IF you are planning to come for Murph PLEASE sign up right away! I’ll give you a few more days to commit then I’m calling it 😉

Remember!  Please do not feel as though you can only sign up IF you do the full workout!  You have options to scale it!  Partner up with someone and each do half Murph, together you will complete a full Murph!  Traveling over the holiday weekend and can’t make it to Jab on Monday?  Do Murph on your vacation!  Sub situps for the pull ups!  Alternatively you’ll have the option to do Murph on Tuesday along with a few other athletes.

Take care of those hands before Monday!  I’ve posted this before, take a moment to read it again and smooth out those calluses!  Crossfit Hand Care

Keep Moving!





Murph is coming!



What a great Buddy Day we had last Friday!  Beer and Barbells was a great success and don’t worry if you missed out, we will do it again soon!  How fortunate for Jab Crossfit that we have Ravenna Brewing Co so close to us?

Memorial Day is coming soon and you all know that means MURPH.  This year we will run Murph in 2 heats, 9:30am and 10:45am on Monday, May 29th.   We have been prepping for this!  Yes, all that running, all of those pull ups, push ups and squats we’ve done are all sneaky preparation for the big day.   Today is another great prep wod: 75 pull ups and 150 push ups.  You’ll notice those calluses forming and possibly tearing 🙁 Take the time to take care of those hands in the upcoming weeks.  Pumice stones, Pedi Eggs, etc are all good for helping smooth out those rough spots.  If you let them build up they pinch, tear, bleed.  Yeah, nobody likes that!  Take care of those hands!  You might have noticed some of your fellow athletes wear gloves or other hand protection like “Wodies”.  Find those here.

Here is a very good post on Murph, take a moment to read it!

Now, don’t let the words “most brutal crossfit hero wod” intimidate you.  Yes, it’s hard.  It’s supposed to be hard.  But like the post said you are doing this wod in honor of Lt Michael Murphy and all the other men and women who have and are currently serving our country, sacrificing everything.  You got this, we KNOW you can do it.  Here is how it’ll work come Monday May 29th: We will start the first heat at 9:30am, second heat starts at 10:45am. Get here on time, do a little warm up and definitely some mobility.  You’ll be nervous, excited and everyone will be chatty.  You’ll have taken care of your calluses one last time before you arrive.  You will have hydrated well, eaten a little something a few hours before and most importantly gotten a fantastic night of sleep.  Please feel free to come early or stay late to cheer on your fellow athletes in the other heat!  Cannot wait!  Bonus for this year, we have purchased two 20lb vests and one 14lb vest for those of you up for an extra challenge of doing Murph Rx!  

Also, I wanted to remind those newer athletes that if this is your first Murph, you have the option to do a 1/2 Murph.  Partner up with another athlete also doing 1/2 Murph and bust out that full Murph together!  We got this!

Keep moving!



Athlete of the Month!



Some news to share!

First: Tomorrow, Friday May 5th is going to be a buddy day for Jab Crossfit!  For the 5pm class only, bring a friend to class for free!  We have a fun WOD planned 😉  Following class Coach Annie is taking the team up to Ravenna Brewing Co. for some post-wod libations!  WOOHOO!!  Beer and Barbells!

Secondly: Barbell Club is happening!  Wanting to get more time to work on your technique?  Do some strength training?  Will Kahle is running our Barbell Club on Sundays from 8:15-9:30am.   He has so much knowledge to share with us and you can come any Sunday that works in your schedule!

Lastly: Our Athlete of the Month is Brent Bond!   Brent started at Jab back in 2013 and has been a dedicated member of our community ever since!  He’s always supportive and encouraging in class with his fellow athletes.  Speedy and strong,  (and clearly slightly competitive!) he is a force to be reckoned with!  Plus, I always stop and listen to the Captain while flying Alaska hoping one day it’ll be Brent!  Brent, thank you for being such an important part of our group!












name: Brent Bond
age: 45
where did you grow up? Bellevue, Washington
when did you begin at Jab Crossfit?  Is this the first place you tried Crossfit?  Jab Crossfit is my first and only box and I started a few years ago.
what do you do when you aren’t at Jab Crossfit? I enjoy my wife and 3 kids and do lots of rolling.  For work, I am a pilot for Alaska Airlines.
how did you first hear about Crossfit?  My wife Heidi started doing it at Jab Crossfit and convinced me to join her.
when did you realize Crossfit was right for you?  I was hooked right away
what is your favorite wod/movement/lift? My favorite lift is the Snatch.
what is your least favorite wod/movement/lift?  I’m really not a fan of Wall Balls.
what is something you have done at Jab Crossfit that you never thought you would do?  Prior to this experience, I had done very little weight lifting so for me it would be all of the Olympic Lifts which I really enjoy.
what motivates you to get through a wod?  Brian’s times from the morning class.
tell us something about yourself that we may not know?  It looks like I am starting to get a few gray hairs.
what advice would you give to someone new to Crossfit?  Start slow but work hard.
do you have any Crossfit goals?  I would like to be able to do bar muscle up’s, and master double under’s in the very near future.
what do you love most about Crossfit?  For me, it’s the People first and the exercise second.  The coaches are fantastic and the people I work out with are fun and supportive.  I really enjoy this Crossfit community.  As far as the exercise goes, I love the variety and the intensity of Crossfit.