Member Spotlight: Danika Lawson

Name: Danika Lawson

Nickname: Flawson, DLaw

Where Are you From? : Edgewood, WA

When Did you Start Crossfit?: April 2013

Most frequented class time: 9AM & 4PM

Occupation and/or Hobbies : Occupation: Firefighter
Hobbies: Eating, drinking coffee, hanging with my cats, trap shooting, playing basketball, water skiing & anything that involves warm weather & the lake!


If you had to write an "About Me" what would it say?: I grew up playing every sport imaginable (including dance) but my favorite was always basketball. During my undergrad I played basketball for Saint Martin's University. While I was working on my Master's in Business I ran Cross Country & Steeplechase for the Saints as well. Before becoming a firefighter I worked at Nordstrom & in Dialysis. I'm engaged to this guy named Tyson Rickerson - you guys might know him :) We are getting married on 8.18.18!

Do you have any pets? : Oh we've got some fluffballs fur sure & they all have Instagrams! 
Oatmeal & Mush the Ragdoll kitties & Macaroni the Bulldog!

Screen Shot 2018-02-13 at 8.08.50 PM.png

Favorite Movements or Workouts: Box Jumps, Wallballs, Running & Chest to Bar!

Least Favorite Movements or Workouts : Handstand Push-ups, anything strict, L-Sits & Frantasy Land.

2 Goals you're working on: Qualifying for Regionals 2018
Improving my Strict HSPU & MU

Favorite Cheat Meal: Pizza & Redvines! I also love baked goods - muffins, bagels, a loaf of bread :)

Biggest Crossfit / Fitness Achievement so far : Qualifying for Regionals in 2016 (& then disqualifying myself - haha oops)!

Something people at the gym probably don't know about you: I took up Muay Thai in 2012 & if this kid named Tyson wouldn't have tricked me into trying this thing called "CrossFit" I would probably be somewhere fighting instead of hanging out at Sumner CrossFit all the time! :) I also love shooting. My favorite is trap shooting with my 12 gauge shotgun but I also have a Springfield XDM 9mm.

What’s the strangest talent you have?: I can fold my ears in! :)

If you could have any one superpower, which would you choose?: I would want to be the female version of Thor!

Favorite Color: Lime Green

Favorite Emoji: Laughing Cat

Anything else !?: Thank you so much for the nomination! Everyone at Sumner CrossFit motivates me daily to be better. I love our community. Coming in & working out with you all is always one of the highlights of my day!


Nominate the next Member Spotlight!

Member Spotlight: Dustin Stoker

Name: Dustin Stoker

Nickname: Big D

Where Are you From? : Auburn but I live in Sumner

When Did you Start Crossfit?: 2013

Most frequented class time: 5 pm

Occupation and/or Hobbies : I work for the Northwest Seaport Alliance as COO. I have worked in the shipping industry for almost 19 years. Working in the shipping industry has been great. It has allowed Callie (my wife) and I to live in 5 different countries and visit over 25.

If you had to write an "About Me" what would it say?: I was born in Oklahoma. In fact, most of my family is from Oklahoma and Texas. My parents moved here with my Grandparents when I was 6 months old and settled in Auburn. Callie and I went to High School together but didn't meet until my Freshmen year in college. Both of us graduated from the University of Washington. 

In 2005 we moved to Huntington Beach where we lived for almost 4 years. We then had the opportunity to move overseas. We have lived in Holland, Oman, United Arab Emirates, and Canada. We then moved back home to Sumner in 2013. Our three boys, ages 9, 6 and 5 were all born in foreign countries (Holland, UAE and Canada). 

We plan on staying in Sumner and raising our children. We moved into a house and are starting a little hobby farm. Our three boys love living a rural lifestyle!

Do you have any pets? : We have a 7 month old Cane Corso named Bella. We also have 17 chickens. We plan on adding some goats, cows, and maybe some pigs...and who knows after that!

Screen Shot 2017-11-12 at 5.27.21 PM.png

Favorite Movements or Workouts: My two favorite moves are deadlifts and rowing. Mainly because I am pretty good at them.

Least Favorite Movements or Workouts : Thrusters, thrusters and thrusters. Mainly because I suck at them.

2 Goals you're working on: I love working on weaknesses in the gym. I have been trying to improve my HSPUs and MUs. I worked on double unders for well over a year and have finally turned a corner in the last 6 months. I am also working on my mobility. 

On a personal note I try to work on life balance. I focus on priorities of faith, family, health and career.

Favorite Cheat Meal: Pizza or a burger and beer

Biggest Crossfit / Fitness Achievement so far : Everyday is an achievement in CF.

Something people at the gym probably don't know about you: I weighed 285 lbs when I was about 25. Weight issues run in my family. I lost 85 lbs over 7 months (basically not eating). I have worked for the past decade to build back strength and fitness after my weight loss. It has been a cool journey and one in which I am always trying to learn new things about fitness and nutrition. CrossFit has helped me get in the best shape I have been in since High School.

When not working or at the gym, you can be found doing...: Hanging with my family...maybe doing work on my tractor around Stoker Ranch.

What is one thing still left on your bucket list?: I don't have a bucket list per se. Callie and I want to raise our boys into good God fearing young men and continue to say yes to adventures. Adventures can be a small as going camping to jumping on a plane and visiting a new country.

If you could have any one superpower, which would you choose?: Eat anything I want and have a six pack.

Dustin is an amazing father and husband. He is passionate about Crossfit and is always in a better mood after a good workout (thanks Barry!)
— Callie Stoker
Dustin has a great attitude, especially when it comes to doing the things he isn’t great at. Always gives a full effort every time he is at the gym.
— Coach Barry


Have you seen someone going great things lately in the gym and you think they should be spotlighted? Or is there anyone you don't know very well but want to learn more about the? Nominate them here and we will take care of the rest! 

Cascade Classic Schedule 10/21

We have 8 athletes who QUALIFIED and are COMPETING in the Cascade Classic THIS WEEKEND! The competition is THIS weekend, Saturday October 21st. The first event kicks off at 8am, the competition will go all day long and with so many athletes competing you can stop in any time and cheer someone on! 

The event is at Magnuson Park 7400 Sand Point Way NE, Seattle, WA 98115

Our coaches who are not competing will be up there all day cheering them on, judging, and posting to social media so if you can't make it check in on Facebook and Instagram for updates! 


GOOD LUCK tomorrow athletes! 



COMMUNITY: Congrats Pete! 40 under 40 Recognition

The BEST thing about our gym here at Sumner Crossfit is the incredibly amazing group of individuals who make up our Crossfit community. We come from all different backgrounds, we spend our days doing different things and all have different goals- but we all come together for an hour each day to work hard, hold each other accountable, laugh, lift, and make both ourselves and each other better. THAT is what OUR gym is about: community. 

That is why we feel its so important to recognize when one of members receives an award in our community! Peter Beckwith is being recognized by the Business Examiner Media Group as an outstanding South Sound business and community leader under the age of 40. They select 40 individuals who have made great accomplishments and contributions towards their communities, and our very own Peter Beckwith is one of the 40! 

Be sure to congratulation him if you see him around on this accomplishment, you can read more about it below! 

Beckwith, Peter(1).jpg

Peter Beckwith



Despite being 6 feet, 6 inches tall, Peter Beckwith says his sport was soccer and his passion has always been helping organizations achieve their goals. As general counsel for South Sound 911 – Pierce County’s newer emergency calls and dispatch agency – he’s had a unique opportunity to effectively define and create new operations, policies and procedures.

“Since junior high, I’ve had an interest in public service,” Beckwith says, going beyond political science studies into law school. After graduating, it took him over a year to find a job as an attorney, before getting a call “out of the blue” from a local firm. “I interviewed and was given the job (with) the experience demonstrating to me the importance of networking and being persistent.”

Involved in leadership at his church and with Step by Step (an organization providing maternity support services) and being past president of Auburn Public Schools Foundation all demonstrate his passion, too.

“Success to me is a mindset. It’s asking myself whether I’ve given my best effort,” this young leader explains. “If I have, the achievement often follows. But having this mindset also allows me to find success even in failure.”

Get to meet Judy Loveless-Morris and Peter Beckwith, plus 38 other remarkable members of 2017’s cohort at the 40 Under Forty celebration of their honors on Wednesday, October 11, at Foss Waterway Seaport in downtown Tacoma. It begins with a social hour at 5:30 p.m. and the recognition program will conclude before 8 o’clock.  Tickets will be available at this event website.

Member Spotlight: Brittany O'Malley

Name: Brittany O'Malley

Nickname: Britt

Where Are you From? : Lake Tapps/Sumner

When Did you Start Crossfit?: July '16

Most frequented class time: 5AM yayy early morning crew! 😴

Occupation and/or Hobbies : Occupation: Certified Athletic Trainer at Sumner High School
Hobbies: of course crossfit, and watching/working/participating in anything athletic related

If you had to write an "About Me" what would it say?: Undergraduate degree in athletic training at WSU, Go Cougs! Master of Science from Univeristy of Hawai'i, Go Bows! Super close to my family, #1 reason I moved back home from Hawai'i! (Plus I missed fall and winter weather!!) I have to cutest niece ever and love auntie life! I recently put all of my HGTV watching to good use remodeling my house. Still can't cook but working on that skill with the Food Network 😜

Do you have any pets? : Anyone giving away free puppies? 🐶

Favorite Movements or Workouts: Deadlifts and Squats

Least Favorite Movements or Workouts : Thrusters and Double Unders (so many whip marks)

2 Goals you're working on: Going upside down! And a Pull-up

Favorite Cheat Meal: Hershey's Dark Chocolate Chips

Biggest Crossfit / Fitness Achievement so far : becoming consistent in my attendance and getting close to/sometimes (very rarely) being able to do rx weights in wods!

Something people at the gym probably don't know about you: I can tape an ankle in under 1:30

When not working or at the gym, you can be found doing...: Watching sports or hanging out with family

What’s the strangest talent you have?: I don't think I have one

What is one thing still left on your bucket list?: Visit Ireland and New York to see the Rockefeller Christmas Tree 🎄 Also skydiving

If you could have any one superpower, which would you choose?: X-Ray vision (would be very beneficial in my job and probably get me a pay raise 😂)

Favorite Color: Crimson and Gray (Go Cougs!)

Favorite Emoji: 😂💩

Anything else !?: Thanks for making 5am workouts enjoyable coaches and athletes! Love the sumner crossfit community! 😍❤️😊

I LOVE having Brittany in 5am class! She always shows up, on time, with a good attitude and ready to work hard. It’s not an easy thing to do that early in the morning, and her dedication to getting better is so great. Seeing her get stronger and improve as an athlete so much in less than a year has been really cool and I can’t wait to see her continue to progress in the Crossfit world! (It’s also a huge perk to have a resident athletic trainier in our gym!)
— Coach Gina


Snatch Clinic with Mike Cerbus

We had the opportunity to invite Mike Cerbus into our gym this past weekend for a small snatch clinic with some of our coaches. For those who haven't heard of Mike, he competed Nationally and Internationally in Weightlifting for the last 10 years. He medalled at 3 National Championships and 5 American Open Championships, taking out the title in 2011 as American Open Champion, while also being selected to the United States Pan American & Olympic Qualification Teams in 2012. So it was pretty exciting to get to have someone with this knowledge and experience come work with us on this. 

Our coaches had a great time during this clinic, and learned a lot. They're excited to relay some of the information onto our athletes so everyone can benefit from this. A few takeaways: 

- You may see more work coming in with snatch balance, OHS, working those full depth squats, and mobility. We can ALL benefit from this, it's not easy but takes practice. 

- Our coaches are going to start really encouraging EVERYBODY to hit that bottom position of their squat. By bottom, we mean BOTTOM. Most of us at the clinic sat down as low as we thought we could, then Mike had us sit even lower. This may mean taking some of your loads down a little bit in order to reach that full depth position but you will benefit from this in the long term. 

- For athletes with knee issues, back issues, wrist issues, etc. we took away a handful of mobility drills that we can incorporate for you guys. If you're really wanting to see improvement with mobility, ultimately its going to be on you guys to add these stretches and exercises into your routines throughout the week, coming in a little early or staying after class to work on some of these stiff spots. Be sure to talk with the coaches on these so we can make sure you're moving correctly and being smart.

- Additionally for movements like OHS, where we hear a lot about wrists hurting. Yes, they do hurt at first. As Mike put it, think about the first time you did a lunge or squat, you were sore from it because you hadn't developed those muscles yet. But working your wrists in these positions a little more often will help strengthen them and you'll slowly begin to notice it being less painful. 

- 1 rep snatches. The amount of time we spent focused on the full snatch was minimal in comparison to the clinic as a whole. We spent a lot more time focusing on the fundamental building blocks of that lift, working proper movement through those key points at lighter loads, pausing in the correct positions, and working the basics of our squats. Everyone can benefit from this moving forward with our training, really focus on proper form before loading on weights. 

Feel free to check out Power Monkey Fitness for more information on this and we look forward to sharing some of this with all of you! 

Member Spotlight: Graeme Parnell

Name: Graeme Parnell


Where Are you From? : Originally Woomera, Australia (dad was in the Air Force)

When Did you Start Crossfit?: 2013

Most frequented class time: 6 PM woo hoo!

Occupation and/or Hobbies : Technical program manager (aka IT project manager)

If you had to write an "About Me" what would it say?: I have a wonderful wife and (almost) 8 year old son.
I only work to support my CrossFit and bagpiping habits. :)

Do you have any pets? : 3 cats, 2 geckos, fish, and a turtle

Favorite Movements or Workouts: Snatch
Box jumps

Least Favorite Movements or Workouts : Snatch
Box jumps

2 Goals you're working on: 185# snatch
405# deadlift
Sequential bar and ring muscle ups
Top 200 in the next Open :) Team Cerberus!
Qualify for American Ninja Warrior :)

Favorite Cheat Meal: Chocolate!

Biggest Crossfit / Fitness Achievement so far : Muscle ups

When not working or at the gym, you can be found doing...: Sleeping or watching Hulu or Netflix

What’s the strangest talent you have?: Bagpiping or juggling

What is one thing still left on your bucket list?: Visit Hawaii

If you could have any one superpower, which would you choose?: Flying

Favorite Color: Green

Favorite Emoji: poop!

There’s only positive things to say about Graeme! I appreciate that he is always in a good mood and smiling. Also, his commitment, attention to detail, and competitive drive make him fun to coach and take class with. Plus he plays bagpipes!! How many people do you know do that?!?
— Coach Mel
Graeme always comes to the gym with a great attitude. He is always pushing himself to learn new skills and he plays the bagpipes like a boss. He is an all around great guy.
— Coach David


Have you seen someone totally killin' it in the gym lately and think they should be spotlighted? Or maybe there is someone new that you don't know yet but want to! Send in a nomination for them here and we will take care of the rest! 

Member Spotlight: Merben Mercadal

Name: Merben Mercadal

Nickname: Merb

Where Are you From? : Auburn Washington

When Did you Start Crossfit?: A little over a year sgo.

Most frequented class time: 6 pm (Best class ever!)

Occupation and/or Hobbies : Occupation: facility maintenance technician

Hobbies: Crossfit, muay thai, and anything artsy fartsy.

If you had to write an "About Me" what would it say?: Married to a gorgeous Eva mercadal. I have 2 beautiful daughters Kiana Mercadal 12, and Sophia mercadal 4 yrs. Old. We love to camp when we can, and travel as much as possible.

Do you have any pets? : Just my 2 kids, their potty trained!

Favorite Movements or Workouts: Pistols

Least Favorite Movements or Workouts : Running!!! I hate running!!!
Kb swings
Sometimes thrusters!

2 Goals you're working on: I want to make it through a warm up without looking like I just ran marathon. 

Ring muscle ups (consistently) 
400 lb Back squat
225 lb snatch
Handstand walks

Favorite Cheat Meal: Hop jacks menu!

Biggest Crossfit / Fitness Achievement so far : Bar and ring muscle ups
Handstand push ups

Something people at the gym probably don't know about you: I hate spiders with a passion! 
Terrified of heights.

When not working or at the gym, you can be found doing...: Out with the family doing family things, like hitting buckets of golf balls at driving range and other athletic activities.

What’s the strangest talent you have?: I can walk and talk without falling.

What is one thing still left on your bucket list?: Learn to ride a motorcycle.
Sky dive

If you could have any one superpower, which would you choose?: Time travel

Favorite Color: Orange

Favorite Emoji: THE FINGER

Merben is a hard working member who is always showing up early or staying late after class to improve his abilities.
— Tyson Rickerson
He’s definitely some one who works really hard to get better AND likes to have fun while he does it. He’s constantly pushing himself to get better, not afraid to try new things, and always cracking jokes. (go team alicorn!)
— Gina Paulson