2018 Crossfit Open Recap

Wow, so just like that the 2018 Open came and left. In 5 short (but also quite long) weeks, we saw so much commitment and dedication, a ton of PR's, hustle and heart, and most importantly, we saw our community come together. The best thing about the Open every year, is those Friday Night Lights evenings when we can all come together as 1 big group, and workout and cheer each other on. We love seeing your friends and family get to come and watch you guys show off all of your hard work! We truly our a community here, these are your friends and family and we want everyone to feel as though when they come into the gym, they can feel safe and comfortable and know they're going to have some fun that day. When we are able to go through 5 weeks of hard work like that, it really helps strengthen and build our little community we have inside of our SCF walls. We first want to give a big thank you to all of our coaches and JUDGES who gave their time to help us out this year. Every WORKOUT completed (and in many cases redone) required a judge, that is someone who gave up their personal time to come in and count your reps for you. Without our judges, this would have been impossible. So just a big THANK YOU to you guys! (If you had a judge who consistently scored you week to week, you should say thank you to them!

Usually at the end of the open we start putting together an 'End of the Year Party'. We realize that "End of the Year" parties are typically done in December/January BUT for us in the Crossfit world, we really see this season of competition as the end of our year. We train all year long, and the Crossfit Open is our opportunity to test out our abilities and see how much we have improved over the year. What we saw this year was SO. MUCH. DAMN. IMPROVEMENT. It was really, very cool to see. We hope those of you who competed are also able to look at your performance and see your own improvement over the year. For those of you who took part in your very first Crossfit Open (first off, congratulations) and second off, think about where you were 1 year ago and if you could have done what you just did. Our guess is probably not at the level you just did, and that your hard work in the gym is paying off! Our gym has made leaps and bounds at all levels this year and we just wanted to say GOOD JOB! The best news is, we are not done yet. So our "End of Year" party will be put on hold while we finish out this competition season. 

A little recap: our gym competed in the West Coast region this year of the Crossfit Open. Of the 3,666 teams worldwide, there were 473 teams in our region that we competed against. Of the 473 teams in our region, our gym placed 23rd OVERALL. Each week our top 2 RX male/female scores were used to score our gym points. What's really amazing about our gym, is we saw a bunch of athletes score for our gym. We had David Paulson and Mel Stoehr bring the muscle with some heavy cleans, Anna Brahs racked up a point with her handstand walking abilities- this all to say that everyone's strengths were able to contribute to our gym as a whole. This was a team effort. We had 2 athletes place in the top 100 in our region. Danika Lawson finished 62nd in our region for females, and Mike Abgarian finished 46th- freaking studs. 

Moving forward we will be sending 2 females and 2 males to compete on behalf of the gym at the West Regionals. We will also have an alternate for each. For the girls, we will be sending Danika Lawson, Gina Paulson and Mel Stoehr. For the guys, we will be sending Brian Levesque, Tyson Rickerson, and Dan Johnston. Their training over the next few weeks will be focused on team training- synchronization, transitions, working as 1 unit. 

West Regionals will take place May 25-27th in Del Mar, California. This is Memorial Day Weekend (so why not take a little trip guys!?) It'll be 3 days long, down in the California sunshine, and it will all go down at Del Mar Arena (2260 Jimmy Durante Blvd Del Mar, CA 92014, US)  You can get tickets into the arena here, they are $35/day or $90 for the entire weekend. We are currently getting the team booked down there, and have heard from many of you who are looking at booking weekend trips down for the event (that is SO AWESOME!) 

This is an exciting thing for our gym, but it also comes with some expenses. Each affiliate has a fee to send to their team to regionals, then getting the team there, as well as lodging for the weekend, it adds up. We want to be able to send a team and have our gym represented as one of the best in the region, so we will be putting together a few fundraising activities to help us send our team. Stay tuned for more information on this! 

We just wanted to pop in here to 1. CONGRATULATE EVERYONE on such an amazing 2018 Open. Truly, you guys were awesome. 2. Update everyone on where we finished and what's next! and 3. Get out some information on regionals in case any of you weren't sure what that was all about! 

If you have nay questions, you can reach out to Carrie or one of the coaches! 

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! 




We wanted to highlight something we are proud to offer and lucky to have here at Sumner Crossfit- our DAYCARE! We have a lot of hard working moms and dads here and tons of kids that need watched in order for you to be able to come in and get your workout in and we are happy to offer that.

Our daycare pricing is $35/month for unlimited daycare. You can also choose to pay child drop in fees of $3.50 per visit for the first child and $2 per visit for any additional children if your children wont be regularly visiting our kids room. We have childcare available at our 9am, 10:30am, 4pm, 5pm, and 6pm classes. Our childcare room is located right inside our gym and has movies, books, toys and lots of space for them to play. 

While we encourage kids to stay inside of the kids room for their own safety during workouts, we love when class is over and they can come out and mingle with our members, give their mom or dad a sweaty high five, or do a lap around the gym once all equipment is put away and athletes are no longer working out. Sumner Crossfit is about more than just a workout. It's about creating a community, and we understand your kids are just as much a part of our Crossfit family as you are. We always want to make sure your kids are in great hands so you can focus on your work out and not be worried about them in our kids room. We have two main child care sitters we'd like to introduce, Nicole and Marlene! 

Hi my name is Nicole, I'm one of the sitters at Sumner Crossfit, I've worked here for over two years some of the kids where just babies when I started now there walking and talking. I love it when they come in, in the morning and are excited to see me cause I'm excited to see them. 

 I have two daughters a son and a baby girl due in November and an amazing man and father to our children. My interests are working out (when I'm not pregnant LOL) playing and watching sports, camping, and riding our quads at The dunes. My favorite things to do is spend time with my family and friends and watch my kids play sports.

I watch the amazing "littles" at Sumner Crossfit. They are so much fun and it is such a blessing to see them grow and learn new things every week. 

I'm retired from working as a retail manager for 30+ yrs. I married my high school sweetheart 43 yrs ago. We have 3 kids and 5 grandchildren.  Our daughter Kari and 2 of her 3 girls are members here. And I get to watch our 2 grandsons in the kids area. My interests are yardwork, crafting, reading, beekeeping and raising chickens.  My favorite things are spending time with our family and watching "littles"


it's nice to be able to bring them in and know they are being taken care of while you work out. And it's clean too!!!

- Kari McCain

Crossfit Foundations: What to Expect

So you're interested in starting Crossfit? Awesome! We want to help you. Our foundations course is where you'll start. This is a smaller class that lasts 4 weeks with classes 2x a week. These classes are 1 hour long. During these 4 weeks, you will be taught the basic fundamentals of the movements we do in Crossfit. This includes all of our lifting movements as well as gymnastics movements. Our main focus in these 4 weeks is to make sure you are learning how to perform these movements SAFELY. 

By the end of the 4 weeks, our goal is for you to feel confident enough in what you've learned to feel ready to jump into a regular class. We know this transition can be scary at first, but we promise, you'll be ready! And if not, our coaches are here to help you at any pace you need to get you ready for that jump. 

What types of people can do Crossfit? 

That's the great thing about CROSSFIT! Any one can do it. Every movement is scalable and adjustable to whatever level you are at. We always start you with little to no weight, it's more about getting the proper movement down first. Once we see that you can move correctly without weight, we will slowly start adding weight. With gymnastics moves, like pull ups, most people don't walk into the gym with the strength to do pull ups. We start you on the ground first, building up those muscles and as that strength develops, we will move you through progressions that lead towards a pull up. Every single movement we do in Crossfit, can be scalable to any level of fitness. 

What does a normal class look like? 

Most days will being the the class stretching and warming up together. The coach will likely circle everybody up and lead you through some basic stretching and warm up drills. After you've warmed up, you'll be instructed through some sort of lifting or skill work. After that, your coach will explain the day's WOD (workout of the day) and help you get set up for it. Your coach will also help you scale all movements to whatever level you are at. The class will do the workout together and you'll likely end the hour with some high fives. The main point of this is that you aren't on your own in these classes. You have a coach there to help you, ask questions, and make sure you are moving safely. You also have a bunch of friends in the class who are there to encourage and support you. 

What do I bring to my first Crossfit class? 

Your first Crossfit Foundations class will cover this in depth a lot more. But generally when you show up, you're going to want to have on some workout clothes, workout shoes, and bring a water. We have water fountains available too. Otherwise, just bring a good attitude and motivation to work hard while you're here. This should be a fun environment that you look forward to coming to!