Athlete of the Month!!



This month I’d like to turn your attention to your fellow athlete, Fred!

Fred not only is a dedicated 5pm-er but did you know he is also a second degree black belt and is teaching karate too?!  Other little known fact, Fred mastered his mad ab rolling skills when he was a young man using his sister’s roller skate!! No wonder he lists it as one of his favorites!

Fred, you are a huge part of our wonderful community.  We love having you in class each day, your commitment and enthusiasm and your incredible determination!

Keep moving,













name: Fred Cohrs
age: 39
where did you grow up? Spokane WA
when did you begin at Jab Crossfit?  Is this the first place you tried Crossfit?  I began my Crossfit training at Jab Crossfit in November of 2015.
what do you do when you aren’t at Jab Crossfit? I work at Greenpoint Technologies in Kirkland, enjoy karate training at AMA, and love spending time with my wife, Courtney.
how did you first hear about Crossfit? I’ve been training in Kenpo Karate at AMA since June 2007, and I first heard about Crossfit from Mr. Herman and Ms. Kristin.
when did you realize Crossfit was right for you?  It’s been two years and sometimes I still wonder. However, whether or not I like the WOD, I always like how I feel when the WOD is over. I guess that’s when I realize Crossfit is right for me.
what is your favorite wod/movement/lift? It’s a tie between Ab Roller and running the 5k.
what is your least favorite wod/movement/lift? Double Unders
what is something you have done at Jab Crossfit that you never thought you would do? The Snatch. All of the barbell workouts were new movements for me in Crossfit.
what motivates you to get through a wod? A lot of self talk: “Keep going.”, “This isn’t forever.”, “You can finish this.”, “This will come to an end.”, etc. Coach Annie’s encouragement during a WOD is great for motivation. The best is when Maggie and Amado join in. If I give up, I miss out.
tell us something about yourself that we may not know. I was homeschooled. I know, you can hardly tell.
what advice would you give to someone new to Crossfit? Communicate with the coaches. Err on the side of not injuring yourself. You will still get a good workout.
do you have any Crossfit goals?  Maybe someday I’ll be able to do Double Unders.
what do you love most about Crossfit? The community. I value the environment and culture at Alpha Martial Arts, and Jab Crossfit is a great part of that.

Registration begins!



The Crossfit Open registration begins today and your coaches are so excited!  Most of you know all about the Crossfit Open.  The annual event that includes every single Crossfit affiliate and athlete all over the world.  Starting Feb. 22nd Crossfit will release one workout a week for everyone to do.  It doesn’t matter if you have muscle ups or not, it doesn’t matter if you don’t do double unders or you can do triple unders.  What I love about the Open is that EVERYONE can participate and when you realize that you are doing the same workouts as everyone else in the world it is exhilarating!  Registration is $20, I swear it motivates so many of us to get into the gym each week, to work our hardest, and gives us that extra little push.  Curious but not sure?  I think everyone in our gym should sign up!  Don’t worry, the odds of getting to the Crossfit Games are 99% not in your favor but getting to the games is not the goal.  Doing this as a community is the goal!  The excitement and energy in our gym during the Open is some of our most beloved times here!  Crossfit recently wrote this article, please read it.  I love it.

Keep moving!




Happy New Year!!



We hope you all had a wonderful break with your family and friends.  We hope you relaxed, played hard, ate all the food and celebrated because that’s what the holidays are all about!  How about that white Christmas!  We had a blast making a giant snowman and having a snowball fight!  Hope you got to go skiing, snowboarding, hiking, lounging, and rest.

Now, it’s easy to let the little things like lack of regular exercise, eating lots of treats and drinking some holiday cheer  get in your head.  The best thing to think about now is how will you make a difference today?  How about tomorrow?  Yes, that first day back in the gym is gonna feel AWFUL, but the next day less so and the day after that even better.  I’m talking baby steps here.  You can’t come back after a week or two away and expect it to feel awesome.  Maybe you lift a lighter barbell than usual that first week back in the gym.  Lower your expectations the slightest bit because just being here makes a difference.  The next week you’ll start to feel stronger, you’ll possibly be able to lift more and faster.  But first week back, maybe not and we want you to know that is totally ok!  You just have to make that commitment to walk in the door, the rest is easy.

Some people make resolutions.  Some people just make goals.  How ever you like to do it we are curious what are your goals for 2018?

Now, I know Feb. 22nd seems far away BUT it’ll be here before we know it and that is the first day of the Crossfit Open!  YES!  Registration begins Jan. 11th!  That’s next week, team!  Want to know more?  Read all about the Crossfit Open here!  Remember, our goal is to have as many athletes from our community sign up as possible because it IS possible to do the Open no matter your ability!

Keep Moving!


I have crossfit