Fall is in the air!


We have suddenly come to the beginning of Fall and most importantly, the kids are back in school!!! Summer was fun, it seemed to have slowly drifted by with lots of sunshine, downtime, gorgeous evenings and, from the looks of it, some excellent travel adventures! We are super excited to get our gang back together! We’ve missed everyone that has been off on adventures! Now, the leaves are just starting to turn and I swear the other night I felt that nice little chill in the air.

Now it’s time to get to shift the focus back to YOU! Yes, for some of you getting into the gym regularly hasn’t happened but I want to say that this is TOTALLY OK. Yes, those first few wods might be a bit harder than usual but stick with it because I promise it gets better and gets better fast! Don’t let those first few workouts deter you from coming in, consistency is key right now!

We have plans to host a fun Fall Kickoff/Back to School Party. Details to come! My hopes is it involves a fun wod followed by delicious food and beverages! Stay tuned!

Now, I know Coach Chris has posted this weightlifting meet on our facebook page but I wanted to remind you all that the 2018 Armor Open is happening soon! October 27th! There is a novice division that does NOT require you to be a USAW member nor do you have to wear a singlet! Find out details HERE and register. Sunday Barbell Club is working on a progression for this event so please let your coach know if you are interested and most importantly, get in to Sunday 8:15am Barbell Club! Coach Will and Kate are awesome and have a wealth of knowledge to share with you!

Lastly, Coach Annie has recently become a National Academy of Sports Medicine (NASM) Corrective Exercises Specialist! She will be offering a 60min private session(s) to evaluate any imbalances that you might have developed over the years and then “will then develop a plan to address those impairments head on to help prevent injury and keep you in the game. Sessions are great for anyone, whether injury free, recovering from an injury, or experiencing discomfort.” SO EXCITED as Coach Annie has been working hard at this certification and offering this to our athletes at Jab just makes absolute sense! Want more information? Interested in talking with Coach Annie and setting up a private? She has lots of morning and afternoon times available. Email her coach.annie@alphamartialarts.com

See you in the gym! Keep moving!

Who’s the fittest on earth??


I DO hope you were able to sit down and watch at least a few of the events during the 2018 Crossfit Games! They were so exciting! Coach Annie and I had a blast watching together, came up with all sorts of ideas- HAHA!!
Who was crowned the fittest? Well, no surprise on the top fittest man and woman. Tia-Clair Toomey and Matt Fraser both took first place. The most exciting part of the Games? The rookies who took second in the womens, Laura Horvath, and tied for third in the mens, Lukas Hogberg! Coach Annie and I were cheering like crazy for Katrin Davidsdottir who was back on the podium for third place and Patrick Vellner who got second! Patrick started off the weekend with a rough start, his bike chain broke in the first event- Crit! He came in 35th place then took a bad fall in the 5th event: The Battleground, which it turns out bruised his lung! Yikes! He battled his way back up and we were SO excited for him! Where was Sam Briggs? Well, she was in the Masters 35-39 division and came in second place!! She is a beast!

Missed watching? You can find all the events on YouTube now. What’s next? The Team Series!! Yep, we could put together a team to compete! This year is all about the twos: two-person teams will take on two sets of workouts over two weeks. It starts September 19 and ends October 1. Teams can be made up of two men, two women, or a man and a woman.
Here’s how registration works: you will pay US$40 and invite your teammate with a unique link.

Keep Moving!!

It is time!!!


Tomorrow kicks off the 2018 Crossfit Games! I can’t tell you how exciting this time of year is. All of the top athletes who have gone through the Crossfit Open (yep, exactly the same workouts we did last winter) the Crossfit Regionals and now the Games will begin competing tomorrow where they have 4 workouts! Where can you watch this amazing feat? CBS Sports will air 2 hours each day, program that dvr now! Online at CrossfitGames , and streaming on Facebook. All the big names are there: Fraiser, Smith, Toomey, Briggs, Davidsdottir, Sigmundsdottir, Thorisdottir, Pearce to name a few! Who will be on top of the podium come Sunday? Stay tuned! First they have to get through day 1 which for the first three WODS looks hard enough, but super exciting to watch. Starting with A criterium, aka the Nascar race of cycling. 10 laps of a 1,200m course. Followed by 30 muscle ups for time then The Crossfit Total, which is a 1RM Back squat, shoulder press and deadlift. All in 4 minutes for each lift! Then Dave Castro just announced event 4 which is a marathon row. YEP. a. marathon. row. That’s 42,195 meters with a 4 hour time cap. Good thing they have a rest day Thursday!
Keep moving!

Athlete of the Month!


This month we are celebrating your fellow athlete, Matt Frank! Who knew that Matt was an actor in high school?? Matt has been a regular 10:45am-er for over 2 years now. He is one of the toughest athlete in his group, I’ve never seen anyone push himself to get that heavy lift, trying and trying until he nails it then, BOOM! Done, high five and out! Matt, it is an absolute pleasure to have you in class! Thank you for being such an important part of our community and thank you to your wife, Delphine, for talking your husband into joining us!

1. name:Matthew Frank
2. age: young at heart
3. where did you grow up? Spokane WA
4. when did you begin at Jab Crossfit? hmmm.. 2 years ago?
Is this the first place you tried Crossfit? Nope, but it’s the best.
5. what do you do when you aren’t at Jab CrossFit? Create new kitchen gadgets, drive 4 kids to/from (everything) and occasionally cross paths with my lovely wife
6. how did you first hear about Crossfit? I don’t even remember, but Delphine joined Jab at least a year before me and she constantly raved about it.
7. when did you realize Crossfit was right for you? after the first class
8. what is your favorite wod/movement/lift? hmm.. pull ups, squats, cleans..
9. what is your least favorite wod/movement/lift? running.. I want to hate thrusters, but really I just hate that I can’t do them well.
10. what is something you have done at Jab Crossfit that you never thought you would do? most everything.. there is still a lot of stuff I do that I would never do without Jab
11. what motivates you to get through a wod? other people getting through theirs.
12. tell us something about yourself that we may not know! I acted in high school plays and loved it.
13. what advice would you give to someone new to Crossfit? come to class, the rest will fall into place.
14. do you have any Crossfit goals? stay the course, progress.. maybe double unders..
15. what do you love most about Crossfit? the community, both locally and with anybody else (anywhere) that is a fellow Athlete.

Upcoming News!


Summer is here and somehow it is actually the END of June!! How on earth did that happen?? Next week is the 4th of July and we will only be open for the following:
MONDAY, July 2nd 6:30am AND 10:45am
TUESDAY, July 3rd 10:45 am

NO 5pm classes. The rest of the week your coaches expect you to have fun, be safe and get outside!! How about a family game of wiffle ball? Maybe time to try that Burpee Mile we always talk about, keg carries anyone? 😉 We will see you back on Monday, July 9th for regular classes!
Worried you won’t get any workouts in next week, or much this summer at all because vacation/kids/life? Check out this Travel Wod site that will give you all kinds of body weight workouts you can do anywhere!

Mark your calendars and set your dvr’s because the 2018 Crossfit Games start on August 1st and run through August 5th! I cannot wait to watch this year! Maybe some year we can make a Jab Crossfit pilgrimage to Madison, Wisconsin to cheer on the athletes in person 😉
Keep Moving!



Thank you to everyone who came on Memorial Day to do Murph with us! It was really wonderful to have us all together, some of us who have never done Murph before and some who do it every year and what a nice addition to have our previous Coach Tyler and his fiancé, Christine, join us! I feel like it is a really special event we do each and every year since the early days of Jab Crossfit. Hearing everyone cheering on for each other, the encouragement and the drive to finish. And, yes. The food! I love it when our kids join us, our community is just awesome!

I love the tradition of the tribute about Lt. Michael P Murphy right before we begin, our reminder of why we do this every year. Thank you, Coach Chris, for starting that in 2017.

I went through and gathered all of our group photos from the past Murphs at Jab, from 2014 to 2018! You may recognize a few familiar faces from the early years!

Keep Moving!

2018 Crossfit Regionals!


It seems like a very long time ago we were all in the midst of the Crossfit Open! The top athletes from the Open are just about to compete in the Regionals!! WOOHOO! Starting this Friday and going through June 3rd, you can watch the athletes and teams perform some grueling workouts. First up for the individuals? Triple 3 and Linda.

Triple 3 is
For time:
3,000-m row
300 double-unders
3-mile run

Time cap: 49 minutes

10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift, 295 / 220 lb.
Bench press, 195 / 135 lb.
Squat clean, 145 / 105 lb.

Time cap: 17 minutes

Teams are doing:

As MFMF relay:
25 overhead squats
150 double-unders
Then, as a relay:
Handstand walk

M 135-lb. and 155-lb. OHS
F 95-lb. and 115-lb. OHS

Time cap: 17 minutes

4 rounds for time of:
200-m run (pairs)
25 synchro chest-to-bar pull-ups (pairs)
10 Worm clean and push presses (team)

Time cap: 17 minutes

And that’s just the first day. woof. Check out the rest of their workouts here.
Watch all of the Regional Events online at either Facebook live, Games.CrossFit.com and CBSsports.com

The top finishers from each region will then move onto the Crossfit Games this summer!

Lastly, start thinking about what you will bring for our Annual Post-Murph Potluck! We will have a signup sheet soon!

Keep moving,

PSSST! It’s almost time for Murph!


We are now just about to the middle of May and soon it will be Memorial Day! Since the beginning of Jab, Murph has been an annual tradition and this year will be no different! We are all looking forward to running and all of those pull ups, push ups and squats and then running some more, right?!?! Some will wear a vest this year and some won’t, some will do a half Murph and some will do full Murph. It’s a really great time to all come together, meet some of those names that you see on the white board but have never met, and cheer each other on in honor of Lt. Michael Murphy. Read about Lt Michael Murphy

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 28th: We will only run one class on Monday, 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. Cannot wait!

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!

Following this awesome workout we will host a potluck here at Jab! Bring food, beverages, whatever motivates you to finish strong and enjoy with your fellow athletes! Looking forward to this!

Keep Moving!

Athlete of the Month!


Isn’t this sunshine amazing? It’s been so nice to wake up every day with a bright blue sky. So nice to run in the sun and not in the rain. I’m enjoying every minute and I hope you are too.
Last weekend Coach Annie, Brian and Amado competed at Festivus! They had an absolute blast and Brian came in 3rd place in the intermediate bracket! They met some new friends and saw some old friends! Competitions are FUN and Coach Annie and I are keeping our eyes peeled for more opportunities for our gym to compete. There is always a chance to compete, at any level. Novice, intermediate, masters. It’s an amazing time to come together with lots of different communities and workout together. You name it, you can do it too!

brian festivus

This month we turn our focus on one of the original Jablete, Michael! You may know him by the shoes he wears (only replaced once!) but as one of the founding members of Jab Crossfit Michael comes in, gets the work done and always cracking a joke or two. He may not always like what we are doing that particular day BUT he always puts in the effort and can give some very good legal advice 😉
Michael began at Alpha Martial Arts long ago, he and I used to take kickboxing together! Once the weights moved in he made the switch and I believe never looked back. Well, maybe when the WOD is Amanda….
Michael, thank you for being such a valuable member of our community. Your determination to finish every workout and your friendship and loyalty to everyone in the gym certainly makes you irreplaceable at Jab.



1. name: Michael Mayer

2. age: 47 (that would be “Masters”)
3. where did you grow up? Mostly Texas, as much as I avoid admitting it. I was born in Louisiana, which likely has just as many crackpots, but at least has a little more romance to it.
4. when did you begin at Jab Crossfit? Is this the first place you tried Crossfit? Early, early. Almost as soon as it started at Alpha. First and only.
5. what do you do when you aren’t at Jab Crossfit? I teach at SU law school when they let me.
6. how did you first hear about Crossfit? I was already going to kickboxing at Alpha, and saw the weights stacking up in the corners of the room.
7. when did you realize Crossfit was right for you? I’m still trying it out.
8. what is your favorite wod/movement/lift? As least until Kevin M. came along, I liked jumping on boxes for height. The problem is that 1) it’s not a real exercise; and 2) Kevin can jump equally high, despite not being as tall.
9. what is your least favorite wod/movement/lift? The running part.
10. what is something you have done at Jab Crossfit that you never thought you would do? Murph
11. what motivates you to get through a wod? I visualize quitting. Somehow that helps.
12. tell us something about yourself that we may not know. That I grew up in Texas?
13. what advice would you give to someone new to Crossfit? I think it requires some degree of masochism. If there’s a part of you that enjoys suffering at least a little bit, it may be a good fit. Don’t worry about the skills; they will come over time.
14. do you have any Crossfit goals? It would be really nice to do double unders.
15. what do you love most about Crossfit? It’s a cliche, but I really like the people at Alpha.

Looking ahead


Ok, we’ve finished the Open. Festivus is coming up next (only 2 1/2 weeks to go, don’t forget to register!) and then we have our annual Murph WOD on Memorial Day looming in the horizon! As coaches, we are constantly looking ahead to get you ready for the next thing. And that could be a particular workout, a competition or just everyday life! Think about it. In the winter you are skiing, snowboarding. In the summer you are bicycling, swimming, hiking, wake boarding, kayaking, surfing, mountain bike riding. Coming to the gym consistently is preparing you for anything!
The founder of Crossfit, Coach Greg Glassman, says that “fitness can prevent chronic disease”. “The Crossfit Stimulus which is constantly varied high-intensity functional movement coupled with meat and vegetables, nuts and seeds, some fruit, little starch and no sugar—can give you a pass on chronic disease. It is elegant in the mathematical sense of being marked by simplicity and efficacy.
It is so simple”.
Just coming in regularly, be considerate of your diet, you are beating the numbers. Keep it up!

Now, back to Festivus and Murph! Festivus Crossfit Competition is on Saturday, April 21st in Burlington. Registration is here BUT it looks like it is full now! If you would like to be added to their waitlist please do sign up! As you’ve experienced we have been incorporating the WODS from Festivus in our weekly schedule. It’s been fun, yet challenging, and what I love about it is it is ALL COMPLETELY IN OUR WHEELHOUSE! Yep, each and every one of you can do these wods! If you are curious about what competitions are like, but don’t want to commit, I highly recommend you head to Burlington to Crossfit Skagit to cheer on our Jabletes there! They will be working out all day and would love some familiar faces cheering them on in the crowd!
Our annual Murph on Memorial Day is fast approaching and though we don’t exactly say “Murph Prep” you know you are always getting ready for it! Murph is a hero wod. It’s hard. It’s supposed to be challenging. If you are interested in wearing a vest for Murph this year I highly suggest you start putting on a vest anytime we have a wod that has running, pull ups, push ups and squats in it! Do not wait until that very day to don the vest for the first time. We, as usual, will be running one class that day with a potluck to follow. Details to come!

Keep moving!