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


Crossfit Team Series 2017 Announcement

From the Crossfit Games website: 

Grab a partner, the Team Series will use pairs.

The 2017 CrossFit Team Series, presented by Compex, has a new format. The competition is simpler, but just like an elegant couplet, that doesn’t mean it will be any easier. Two women, two men or a man and a woman are allowed. Age groups have been added for all divisions. You and your teammates don’t have to train at the same affiliate or even live in the same state or country. You do have to complete all of the Team Series workouts together, though.

The series will take place over two consecutive weeks, starting in late September.


Two sets of partner workouts will be released with a live announcement on Wednesday, Sept. 20, and Wednesday, Sept. 27. In Week 1, pairs will have until Monday, Sept. 25, to complete the workouts and submit their scores. The deadline for Week 2 will be Monday, Oct. 2. This means pairs have five days to complete the workouts once they are released.

Pairs will be able to choose between the Rx'd and scaled version of each workout. Choosing scaled for one workout will not prevent a team from doing the next workout as prescribed.  

This year, the competition will offer the same age groups as the Open: All, 14-15, 16-17, 35-39, 40-44, 45-49, 50-54, 55-59 and 60+.

If two people of different age groups team up, they’ll be listed in the most competitive age group. For example, if two athletes aged 36 and 61 team up, they’ll go in All Ages and 35-39. If two teenagers aged 17 and 14 team up, they’ll go in All Ages and 16-17. If a teenager and a masters athlete team up, they’ll only go in All Ages.  

Also like the CrossFit Games Open, pairs can perform the events in front of a judge at a participating affiliate or film their performances and submit a link to the video on YouTube with each score.


The prize amounts listed below are for teams and not payable to each participant on a team.

All Divisions - Overall Standings

  • First Place: $10,000

  • Second Place: $5,000

  • Third Place: $3,000

  • Fourth Place: $2,500

  • Fifth Place: $2,250

  • Sixth through 10th Place: $2,000, $1,750, $1,500, $1,250, $1,000, respectively.

  • 11th through 15th Place: $900, $800, $700, $600, $500, respectively

*In order to claim any prize, teams must provide a video record of all of their workouts. Videos must include each athlete on the team. These videos must be submitted to CrossFit Inc. even if the workouts were completed at an affiliate with a registered judge.

NOTE: All teams are advised to record and retain video of all of their Team Series performances should these be required by CrossFit Inc. All prizes are subject to applicable taxes and withholding, and prize winners’ compliance with and agreement to CrossFit Inc.’s prize affidavit.


Registration will start at 5 p.m. PT on Aug. 1, 2017, and end Monday, Sept. 25, at 5 p.m. PT,  right here on

Send your team captain to the site to register the pair. As part of the process, the captain will pay and send email invites to their partner. Registration costs $40.

Grab your husband, wife, sister, brother, boyfriend, girlfriend, best friend or arch enemy and pair up for CrossFit’s 2017 Team Series, presented by Compex.


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

Member Spotlight: Jess Johnston

Name: Jesslyn Johnston

Nickname: Jess

Where Are you From? : Granite Falls, WA.

When Did you Start Crossfit?: 5 year ago but only the last 2 years have been consistent

Most frequented class time: 5pm

Occupation and/or Hobbies : Occupation: Inside Sales for a backhoe brokerage company based in California
Hobbies: Crossfit (obviously!), spending time with my family, eating, reading, and sewing

If you had to write an "About Me" what would it say?: Dan and I have been together 7 years, married 3 and we have Easton (2) with another little boy on the way, hopefully soon! I work from home and get to spend my days with Easton and our dog Harley. I love BBQing with friends/family, lake days, and wine....lots of wine!!

Do you have any pets? : 1 Dog - Harley, who has yet to realize that he's adopted....and a dog:)

Favorite Movements or Workouts: Handstand push-ups, wall balls, and snatches

Least Favorite Movements or Workouts : Deadlifts

2 Goals you're working on: I WILL have muscle ups by this time next year!

Favorite Cheat Meal: Mexican food, pizza, and anything with sugar:)

Biggest Crossfit / Fitness Achievement so far : Returning to Crossfit after Easton was born (starting from scratch) and continuing to workout throughout this pregnancy. Thanks Coaches!

Something people at the gym probably don't know about you: I was a volunteer/resident firefighter in Spokane before I met Dan.

I absolutely HATED anything to do with working out before I started at Sumner Crossfit. Dan would have to drag me to the gym with him to get me to go and I never went by myself. Now, I love it and look forward to working out with everyone.

When not working or at the gym, you can be found doing...: Spending time with family and friends or outside with Easton.

What’s the strangest talent you have?: Not really a talent but I can sing along to any song on the radio in any genre.

What is one thing still left on your bucket list?: I would love to travel to Italy and Greece.

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

Favorite Color: Purple

Favorite Emoji: Crying-Laughing face

She is an amazing wife, mother, friend, and one hell of a hard worker. I don’t know what I would do without her.
— Dan Johnston
Jess is a wonderful wife and mother and an amazing athlete. She’s an inspiration working out her entire pregnancy. Always has a smile for everyone and is joy to have at the gym.
— Carrie Rapp

Nominate our NEXT member spotlight HERE! 

Member Spotlight: Carrie Rapp

Nickname: CareBear

Where Are you From? : Springfield, OR

When Did you Start Crossfit?: Just over 4yrs ago

Most Frequented Class Time: 9am

Occupation and/or Hobbies : CrossFit gym owner/coach, Fitness, reading/watching movies, hanging out with friends and family. Drinking coffee

If you had to write an "About Me" what would it say?: I'm married for the last 18years to my best friend David and we have 5 wonderful very different kids. I was an ACE personal trainer for over 3 years before CrossFit. I love coffee and cats. My favorite thing to do is going on drives with David and having lunch with friends after the gym. I love being a mom even when my kids drive me crazy. I love being home and lazy days on the couch.


Do you have any pets? : 3 cats, Neo, Trinity and Nahla
3 chihuahuas, Pixie, Godzilla, Rosie

Favorite Movements or Workouts: Squats, Pull-ups, Burpee Box Jumps

Least Favorite Movements or Workouts : Wall Balls, Karen

2 Goals you're working on: 

1. Outside gym: making more time for my husband and kids. Trying to find balance between work and home.

2. In the Gym: Progress with pushing my limits a little more slowly. Having goals but being safe and patient. And keep striving to make changes, learn from mistakes and make our SCF reach its full potential!

Favorite Cheat Meal: Ice cream

Biggest Crossfit / Fitness Achievement so far : Professionally: owning and successfully operating a CrossFit. 

Personally: that it's ok if my fitness goals are not the same as others, I have goals and I need to focus on achieving them.

Something people at the gym probably don't know about you: Maybe that I didn't play sports growing up, and I never really ever watch sports. And that I was heavy into running before CrossFit, and I only starting lifting regularly after I received my ACE personal training certification at a Globo gym 4.5 years before starting CrossFit.

When not working or at the gym, you can be found doing...: Hanging with my family. On the coach with a blanket, cup of coffee and a cat on my lap

What’s the strangest talent you have?: I don't know if it's strange, but I can remember lots of probably useless information.

What is one thing still left on your bucket list?: Travel somewhere outside of the US, like Italy, or Hawaii.

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

Favorite Color: Red

Favorite Emoji: Smiley face 😂

“Carrie is as nice a person as you could ever meet, always greets you with a smile and is constantly working to improve the gym for our members and coaches.”
— Barry Carel
The thing I admire most about my mom is her patience to deal with people who sometimes don’t deserve it. Patience is something I’m still trying to perfect in my life and it helps that I have an extremely patient mom.
— Alyssa Rapp

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! 


Welcome to the new home of Sumner Crossfit! We've done so much inside of the gym that we felt our website needed an update to reflect it! We hope this website provides you with all the information you may be looking for about our gym. For members as well as those looking to drop in or join us, take a look around and if you have any questions, shoot us a message! Just a brief summary of what you can find around here on our NEW SITE! 

First and foremost, we want you to know how to join us! Our class schedule has been updated and pricing is listed, you can check it all out right here: 

We've updated our coaching page. 

We've added an online shop. You can pay for DROP INS and MEMBERSHIPS here. We've also partnered with Northwest Lift Apparel to offer a few new gear options. These will be shipped directly from their manufacturing to your doorstep! 

The daily WOD feed. We post our workouts daily on the Facebook page but it is available to be seen here as well. For the most current updates and announcements, always check our Facebook page first. 

We hope you find yourself at home here on the new site! Again, any questions- don't hesitate to let us know!