Chris Herrman – Founder and CFL1 Coach

I grew up in my family’s gymnastics school, Eastside Gymnastics, in Rochester, NY. Training, competing and then assistant coaching from age 6-17. I was 10 years old when the Karate Kid came out and was inspired to take an 8-week Karate class at our local rec-center. I loved it, but my parents told me I would have had to give up gymnastics or soccer (my other sport) to continue. It was a hard choice and a valuable life lesson for me on investing the limited resources of time and money. I put my Karate career on hold until I was a freshmen at Syracuse University and have been training and teaching Martial Arts ever since.

My CrossFit journey began in February of 2008, with Craig Cooper at NW CrossFit in Seattle, WA. In May of 2008 Craig left to open his own gym, Urban CrossFit and I followed him there. I had a son in October of 2009 and after a short break, returned to Urban CrossFit to resume training and prepare for my Level 1 certification in February 2010. In February 2010, I  completed my Level 1 certifications.

After earning my Level 1 I began using some of the CrossFit methodology to help prepare my martial arts students for the physical requirements of their Black Belt exams. In July 2011, I felt like I needed a change to keep me focused and began training with Andrew Bueno at Foundation CrossFit. I trained at Foundation CrossFit through August of 2012, when I expanded my martial arts school to include a 2nd training floor and started completing WODs on my own at my school.

In July 2013 I founded Jab CrossFit and we became an official CrossFit affiliate after hiring Tyler Koch (see bio below). Coach Tyler has since moved on to pursue a graduate Strength & Conditioning program at the University of Virginia. During his 2 years at Jab we all benefitted tremendously from his excellent coaching. The other coaches (see below) and I now follow in his footsteps and continue to focus on teaching proper technique, scaling movements and weight, improving mobility, developing work capacity and nurturing an amazing community of athletes.

Carissa Mellroth – CF-L1 Coach

Training Since: 2012

Other Styles / Interests: Kickboxing, Kenpo, Yoga and Pilates

Professional Achievements:

  • CrossFit CF-L1 Coach
  • Certified Alpha Kickboxing Instructor
  • Chan Yellow Sash, Chaisai Muay Thai
  • First Aid and CPR Certified
  • Bachelor of Arts from Evergreen State College

Personal Statement:  My goal is for you to love taking class so much that it doesn’t feel like work.  I teach classes that are energetic, challenging, inspiring and most of all, fun.  If you leave the mat with a huge smile on your face I know I’ve done my job.

Favorite Quote: “You can never be great at anything unless you love it.” – Maya Angelou

Abby Allyn – CFL1 Coach

Bio coming soon :)

Annie Beyer - Assistant Coach 

Bio coming soon :)

Ashely Fowler - Assistant Coach

Bio coming soon :)

Tyler-Kettlebell-WebTyler Koch - Coach Emeritus

(now studying Strength & Conditioning at the University of Virginia)

  • Bachelor of Arts in Psychology
  • CrossFit Level One Trainer
  • NSCA-CSCS (Certified Strength and Conditioning Specialist)
  • USA Weightlifting Sports Performance Coach
  • First Aid / CPR / AED Certified

I grew up in the Sunshine State of Florida, where citrus is king and lightning is never far off. From my youth, I’ve been involved in team sports: baseball, basketball, and soccer to name a few. I pursed soccer, baseball, and bowling through high school, having been offered scholarships in both baseball and soccer at the time of my graduation.

During college, I pursed a degree in Psychology with the objective of understanding the mental processes behind why people make the decisions they do. Having always had a passion for training and fitness, I began training clients during my undergraduate years, beginning with a student substantially overweight. Throughout the course of a year, he and I worked together on a fitness regimen and nutrition plan that culminated in the loss of eighty pounds. To this day, he has kept the weight off. Being a part of a life changing event forever changed me. I knew from that day that my goal in life was to share my knowledge with as many people as possible.

After graduation, I delved into the CrossFit arena as an instructor at CrossFit APx, located in North Carolina. It was here I realized the true potential of high intensity, constantly varied, functional movements in a group setting. Working with my Uncle, a former NFL Defensive End and trainer of original Spider-Man Tobey Maguire, I gained expertise in programming workouts to include all levels of fitness, athleticism, and ability.

My goal as a CrossFit instructor is to give you a foundation of knowledge for functional movements. Together, we will work on form, efficiency, and mobility to create an all-around better you! This is unlike any workout you’ve done before, with results unlike that you can get anywhere else. Try it once and you’ll never regret your decision!