Chris Herrman – Founder and CF-L2 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 both completed my Level 1 certification.

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.

In February 2017 I earned my CF-L2 certifcation :)

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

Annie Beyer - CF-L1 Coach

Current Rank: L1 CrossFit Trainer

Training Since: CrossFit since 2013 and Martial Arts since 2010

Other Styles / Interests: Kickboxing, Brazilian Jiu-Jitsu, Krav Maga, sea kayaking, and watching Disney/Pixar movies.

Professional Achievements:

  • Cardio Kickboxing Instructor at the University of Washington (2014)
  • Women’s Self- Defense Seminar Instructor at the University of Washington (2014-Present)
  • Bachelors of Science in Public Health from the University of Washington (2016)
  • Krav Maga Club Instructor at Alpha Martial Arts (2013)
  • Fitness Kickboxing Instructor at Alpha Martial Arts (2016-Present)

Personal Statement: I love CrossFit because I’m never bored, I’ve learned things I never thought I could do like Olympic lifting, and I am a part of a family that always cheers me on. These are the things I strive to provide for any athlete who walks into the gym. Classes that are constantly changing, challenging, safe, and community building.

Favorite Quote: “Be kind, for everyone you meet is fighting a hard battle.”-Philo-


Abby Allyn – CF-L1 Coach

Bio coming soon :)


Ashely Fowler - CF-L1 Coach

Bio coming soon :)