Tomorrow we celebrate Martin Luther King Jr with a special WOD.  We are open only for 6:3oam and 10:45am classes!


This year we are starting a new way to celebrate our amazing community!  Each month we will focus on athletes who have an anniversary with us.  I’ve come up with a set of questions that everyone will get a chance to fill out, after receiving back the questionnaire I’m excited to share them with you all!  Here are our first two!

Keep Moving!



Brendan Gamb has been a regular Jablete for the past year!  If you come to 9:30, 10:45 or noon classes during the week you will have seen him powering through each and every WOD with determination and then cheering on his fellow athletes with incredible enthusiasm!  Brendan has embraced our community since day one and has been an awesome addition to our gym!











name: Brendan Gamb

age: 43

where did you grow up? Pasadena, CA

when did you begin at Jab Crossfit? Is this the first place you tried Crossfit?
January, 2016. This is my first Crossfit experience.

what do you do when you aren’t at Jab Crossfit?
I am retired, and am now a stay-at-home-dad. I volunteer at school, coach, cook, paint, chauffeur, landscape, and generally try to keep chaos at bay.

how did you first hear about Crossfit?
Coach Carissa is a close family friend and she has always been a very enthusiastic proponent of Jab Crossfit.

when did you realize Crossfit was right for you?
I am not sure that it will ever be “right” for me as a big guy. I find that I am always challenged by the workouts, particularly body weight exercises. However, it was about 6 months into my Crossfit experience that I realized the pain was the point and that was a watershed. I get cranky now when I don’t get into the gym on a regular basis.

what is your favorite wod/movement/lift? Kettlebells

what is your least favorite wod/movement/lift? Burpee Box Jumps

what is something you have done at Jab Crossfit that you never thought you would do?
30” box jump

what motivates you to get through a wod?
The results- I am the strongest I have been since my 20s.

tell us something about yourself that we may not know
I was a commercial fishmonger for a short period of time.

what advice would you give to someone new to Crossfit?
Be patient. It takes several weeks to get comfortable with the multitude of exercises/movements and to feel like you are making progress.

do you have any Crossfit goals?
Totally! Strict Pull-Ups, Double-Unders, and Toe-To-Bars.
I would like to be able to RX every workout

what do you love most about Crossfit?
The variety of exercises- it would be hard to suffer this much and be bored!


Kevin McHugh is a fellow Jablete who started Crossfit because I simply asked him to come try it out one day last year and has been a regular ever since!  He’s my younger brother, he’s always been extremely athletic and I knew he would really love Crossfit style workouts!  He is incredibly strong and has connected with each and every athlete that he works out with.  He has become quite competitive with his older sis (and I’ll let him win for a while during my shoulder rehab)!  Kevin’s enthusiasm at Jab is quite contagious as he cheers on loudly for his fellow jabletes!  You’ll normally see Kevin at 9:30, 10:45 or noon class though he occasionally comes to 5pm as well and has become an important part of our Jab Crossfit community!











name:  kevin thomas mchugh

age: 38

where did you grow up?  sunny beaches of san diego

when did you begin at Jab Crossfit?  Is this the first place you tried Crossfit?  Jan 2016. I had tried it at a few other spots, however the sibling rivalry was a big draw with my sister.

what do you do when you aren’t at Jab Crossfit?  surf, ski, surfski, outrigger canoe, visit ER rooms. photographer for the day job.

how did you first hear about Crossfit?  roommate in college started doing it back when it was first going in the early 2000’s. grabbing whatever was around the house, making the neighbors think we were part of a cult.

when did you realize Crossfit was right for you?  when i realized not only could i maintain a baseline fitness in my off season, i was also able to develop better technique in lifting to increase my racing capacity.

what is your favorite wod/movement/lift?  anything with kettlebells, pushups, hspu’s, deadlifts

what is your least favorite wod/movement/lift?  double unders. running.

what is something you have done at Jab Crossfit that you never thought you would do?  masochistically enjoy burpees

what motivates you to get through a wod?  sibling rivalry, never quit attitude and the knowledge if i keep mindful of my technique i will come out stronger, faster and more capable after.

tell us something about yourself that we may not know  I was born with red hair.

what advice would you give to someone new to Crossfit?  ease into it. far too easy to see big gains out of the blocks, yet pacing your recovery and how your body reacts to the workouts will go a tremendous distance to keeping you injury free and reaching whatever goals you have for yourself.

do you have any Crossfit goals?  attack every single WOD like it’s the last WOD i will do, never backing down.

 what do you love most about Crossfit?  the community at Jab is the single biggest factor of why I go. watching, cheering and supporting people of all skills and talents push through and collectively cross the finish line each day. what better way to make a grueling workout better than sharing laughs with friends?


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The Open is Coming!

by Carissa Mellroth


If you’ve been around for more than a year at Jab Crossfit you “may” have heard me get all excited about the Crossfit Open.   What other sport brings together a whole community around the entire world together for a competition?  Sure, there are the beasts top athletes in the world that completely dominate the Open.  They have to.  Their whole life evolves around making it to the Crossfit Games and the only way to get there is to finish in the top of the Open.  They are the best of the best.  Isn’t that what makes this competition so exciting?  We all do the same workouts.  We all post our scores to the leaderboard and we all come in to the gym for an Open workout with our knees shaking!  The cool thing is we are all able to do this!   It doesn’t matter if you do the workout scaled or rx.  That is what I love about the Open.  Crossfit makes it so every BODY can do this.  That’s right.  YOU!  After we will be in awe of those amazing super women and men who made light work of the workout that left you gasping on the mat!

So, here’s how it works.  On Jan 14th Crossfit will start registration for the 2017 Open.  It’s $20 to enter.  We will have judges (your coaches) to be sure you meet all of the movement standards.  That’s right, you could be no rep’d (though I certainly doubt it since your coaches remind you of full range of motion every.single.time and you’ve been rocking it!).  Remember your WOD from last week where your fellow athlete “judged” you during your workout?  Wasn’t that fun?  That is what doing the Open is like!  We cheer each other on, we scream and yell and are so excited for each and everyone of you to get to do the workouts!  After?  You’ll be amazed at what you were capable of doing.  You may even push yourself to do something you’ve never been able to do before!  Your first double under might happen!  Your first muscle up!  You might PR your clean and jerk!  You never know and that’s the beauty of competition.  It pushes you to work your hardest.  You know why?  Because your body is so much stronger than your mind is!  Let’s do this together!

So check it out here    And that photo and quote from Carol Burrell on their page gives me all the feels.

So good to see everyone back at Jab!  You are all rocking it, keep up the good work!

Keep moving,


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Happy New Year!

January 2, 2017

Jabletes! Welcome back to the gym!  Your coaches have missed you and we are looking forward to getting back to work!  A week off is not as easy as it sounds.  Personally, I thoroughly enjoyed some down time with my family and friends.  I gave my shoulder some time off and put forth my energy into […]

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Tis the Season!

December 22, 2016

Jabletes! How we ended up at the end of December I’m still not sure.  Time flies and we’ve seen some awesome strength here in the gym the past few weeks!  I feel like Oprah handing out PR’s.  YOU get a PR and YOU get a PR, EVERYONE gets a PR!  Well, not everyone, some of […]

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Not getting a new PR?

December 13, 2016

Jabletes! So proud of all of you going for 1RM’s last week and this week!  We have one more week to go so make sure you get in and lift that heavy weight!  Last week I talked about the importance of those numbers and the possibility of not hitting a new PR.  For some of […]

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1RM time!!

December 7, 2016

Jabletes! We have made it through another strength cycle and now we are going for some 1 rep max lifts!  Some of us will PR (Personal Record) and some of us will not.  I know, it’s very humbling to go for a new PR and not get it.  For those that are getting some new […]

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no regrets!

November 29, 2016

Jabletes! I hope everyone had a wonderful Thanksgiving holiday!  Did you get out with your family and friends and do something fun?  Did you eat all of the gravy, stuffing and turkey?  All of the pie?  Wonderful!  Did you feel bad about what you ate?  Gosh, I hope not!  Seriously!  You work hard.  You do […]

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CrossFit Invitational is here!!

November 20, 2016

Jabletes! Somehow we are in the week of Thanksgiving!  Wow!  I’m looking forward to a day with my family, enjoy a hike and  appreciating all that we have.  Some of you have asked about travel wods?  If 100 burpees doesn’t appeal to you, check out www.travelingwod.com  and www.noexcusecrossfit.com  or take a jumprope with you and […]

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winter is coming….

November 18, 2016

Jabletes, How wonderful to wake up early and see some daylight!  Then coming home after picking up my kids from school in complete darkness, ready to make dinner and go to bed by 6:30….On the flip side I was ready for bed long before I usually get to sleep. I’ve mentioned it numerous times how […]

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November 8, 2016

Jabletes! I hope everyone had a fun, though very wet, Halloween!  My kids were disappointed that it fell on a school night so I spoke in a sweet and loving voice and reminded them that for all of middle school/high school they will be celebrating Halloween on a school night.  Fun!  But the rain didn’t hold […]

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Break it up!

October 30, 2016

Jabletes! Crossfit published a fantastic article about going unbroken vs breaking it up.  Check it out here .  What I love about what he says is to never feel pressured to go unbroken.  That said, if there is a movement that you dominate and still have enough in the tank to move onto the next […]

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Something new!

October 23, 2016

Jabletes! The last couple of days, in a few of the classes, we’ve started a new warmup!  It was high time, we typically change our warmup every quarter or so and suddenly it has been about 3x that!  Time flies, right?  Here’s how it’ll work.  When you come into the gym, grab a jump rope […]

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appreciate the journey

October 17, 2016

Jabletes! What does it mean to appreciate the journey?  Fitness isn’t easy.  Sometimes life gets in the way be it an illness, injury, kids, pets, family, travel, work.  There is always something.  The key is to stay on track.  So what if you can’t get into the gym for 2 weeks, 4 weeks or even […]

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World Class Fitness in 100 words

October 9, 2016

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise, but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, and presses to handstand, pirouettes, […]

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Working through the dings

October 2, 2016

Jabletes! At some point all of us will end up with an injury, whether it happens while training, rolling in Brazilian Jiu Jitsu , simply picking up something at home or while out for an easy jog it will affect each of us in some aspect in our lives.  How do you get through it?  […]

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Getting there!

September 25, 2016

Jabletes! Nice work last week!  Coaches are so proud of your intensity, your ability to push yourselves hard and get through some of those burners!  It’s never easy, we know.  But we see your progress and it shows how dedicated you are to yourself!  For those of us athletes that are recovering from an injury […]

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New Strength Cycle and Whole 30 week 3!

September 19, 2016

Jabletes! As you know, we have just begun a new strength cycle.  Well, it’s not new to us but we are doing it again as it is a fantastic cycle that we have enjoyed and gained from in the past.  Wendler is a 12 week strength cycle that uses front squats/back squats, deadlifts and strict […]

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the gang’s all here!

September 10, 2016

Jabletes! It’s been so great seeing some familiar faces back in the gym, I love our crew all being back!  Now that some of you are coming back after a little hiatus, please remember (like I mentioned last week) to please be considerate of your body and take it slow to get back to where […]

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Whole 30 week 1

September 4, 2016

Jabletes! It’s official, summer is over!  School has started or will start this week for those of us parents and for those fellow athletes who are teachers!  It’s bitter sweet.  I love summer.  I love the freedom for my kids and I love seeing our athletes who teach get to come in and workout more […]

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Whole 30 coming soon!!

August 27, 2016

Jabletes, I hope you all were incredibly proud of yourselves in the gym!  Everyone is looking so strong, form is looking great.  Your coaches are feeling great about you!  Those PR’s the last two weeks?  AWESOME!  For new athletes those PR’s come with each lift!  For our more seasoned athletes, we sort of hit a […]

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August 20, 2016

Jabletes, First off: My apologies on my previous post.  I was so excited watching USA at beach volleyball that I neglected to see that it was the prelims!  They ultimately ended up losing in the semi finals-USA took the bronze, not the gold. Now, did you see my article I shared on FB about shrugging?  […]

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Love what your body can do!

August 14, 2016

Jabletes! I came across a great read online the other day.  A Crossfit Games athlete (and former USC basketball player) , Jamie Hagiya,  had seen a photo of herself standing alongside Katrin Davidsdottir, Jen Smith and Christy Adkins.  As you can imagine all of these women are in the most incredible shape of their lives.  They have […]

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2016 Olympics are here!

August 7, 2016

Jabletes! Suddenly we are in our second week of August.  Like my kids keep saying, summer is almost over!  Now, now.  Take it easy.  We have many weeks left of “summer” and knowing the PNW we may get a beautiful, hot September.  Just in time for school to start!  Now, the Crossfit Games may be long […]

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“Don’t Forget the Fun”-JournalMENU

July 31, 2016

Jabletes! You may or may not have ever come into Jab, looked at the board and thought “oh no.  I can’t DO that!”  I know I have!  Early on in my Crossfit days, I walked in one morning and saw the WOD and Chris saw the look on my face and said to me, ” […]

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Jabletes are looking strong!

July 24, 2016

Jabletes, Congratulations on more PR’s this week on your Front Squats!!  So proud of each and every one of you for many reasons but especially for you putting in all of your hard work and dedication to yourselves!  Summertime, as we have discussed, is an especially tricky time to get ourselves into the gym.  Some […]

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PR’s Athletes!

July 16, 2016

Jabletes! Look at those PR’s, people!!  Coaches are so proud of you!  Back squats in the books, Thursday next week we will hit Front Squats.  Want to go for a new 1RM but can’t make class Thursday, let you coach know you are interested in going for that a different day and we can work […]

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Back Squats!

July 10, 2016

Jabletes! Welcome back to our regular programming.  Apologies to those of you who’s work/life schedule did not allow for you to get into the gym for our limited class schedule last week.  I hope you took every opportunity to go for a jog, swim, paddle, do a home workout, or something that got your heart […]

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Happy 4th!

July 2, 2016

Jabletes! We are getting closer to our 1RM back squat!  Coming up in a couple of weeks we will do this and I’m so very excited to see some new PR’s! Happy 4th!  I hope everyone has a great day, the sun comes out and we get to have a little fun and eat some […]

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Summer is here!!

June 24, 2016

Jabletes! How is it already coming towards the end of JUNE??  Time flies.  I know this personally because I swear it was just the other day that both of my kids were in elementary school and yesterday I went to my son’s 8th grade promotion.  Today is my daughter’s 5th grade promotion.  How did I […]

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“Elliptical Syndrome”

June 17, 2016

Jabletes, I apologize for the tardiness in the blog this week!  With a combination of the end of the school year wrapping up and many a night and weekend sitting at softball games cheering on our daughter, I haven’t had much time at the computer!  Completely worth every minute.  Kids grow up fast, in a […]

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World Class Fitness in 100 Words

June 11, 2016

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, clean and jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climbs, push-ups, sit-ups, presses to handstand, […]

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Sleep. The most important part of recovery.

June 8, 2016

Hello Jabletes! Thank you to everyone who came out last Monday and sweat through Murph!  We had our largest group ever!  So much fun to workout with everyone and share some delicious food (PORK, BACON and DONUTS!!) after!  So proud of each and every one of you that did Murph.  We had another wave of […]

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