CrossFit Hot Yoga:

SCF has teamed up with Revive Hot Yoga in Bonney Lake, and members can enjoy a 20% discounts at Revive on monthly and punch card memberships.  We also have our OWN CrossFit Hot Yoga session (at Revive) on Sundays at 7:30 PM.  This is a class designed for CrossFitters to work on some of our "issues".  Cost is only $5 (for this class only).

Friday Night Smack Downs:

We meet up on Friday nights to do a "smack down" type workout - meaning we get out the tires, hose loads, sledgehammers, and other fun stuff, and do a brutal workout, followed by "socializing" in the gym! 5:00 warm up starts.



CROSSFIT: We have a 5 day CrossFit orientation for new members. Orientation is either at 10:00 AM or 7:00 PM (see schedule below) and runs Monday-Thursday and Saturday morning. If you need to set up a time outside of what is available, you can opt for 5 personal training orientation sessions and set it up with one of our coaches to better meet your needs. 

Check the pricing page for more details.


10:00 AM - November 11th, December 9th

7:00 PM - November 18th, December 16th

BODY CAMP CHALLENGE:(December 1st) The BCC orientation is the first Sunday of each month at 9:00 AM and will take about 90 minutes.  During the BCC Orienation we will go through the entire program and give a comprehensive discussion on the nutrition plan. 


December 1st


The best way to register for these is to email:, or stop in and get registered. 

The phone is not always manned during workouts.


What should I expect at my first CrossFit class?

Everyone is always open and friendly to new-comers. We promote is a family-like atmosphere of support and camaraderie amongst our members. Someone will undoubtedly take you under their wing and help you through your introductory period. Everyone remembers what it was like at their first class and we all want to see each other succeed.

We typically start with 5-10 minutes of warm-ups and proceed to our “Workout of the Day” (WOD). The WOD can consist of anything from push-ups, pull-ups, and squats, to rowing, presses, and deadlifting. Our specialty is not specializing; thusly every day is a completely different workout.

Do I need prior experience to take classes?

No. Our Orientation Program included in your CrossFit Camp introduces you to all our basic movements so that you can safely transition into regular classes.

Do I have to be in shape to take CrossFit classes?

No. CrossFit is for people of all fitness levels, from the complete beginner to an advanced athlete. CrossFit is unique in its universal scalability, meaning two people at completely different fitness levels can perform the same workout using movements best suited to each of their individual capabilities.

Should I warm up and stretch before class?

You are welcome to do whatever makes you comfortable before class begins. Every class includes ample time to warm-up and stretch. In addition everyday on our whiteboard you will find a posted warm-up to give you direction.

Can I take the CrossFit classes everyday?

The short answer is yes, you can but we wouldn’t recommend it. The better answer is, in a perfect world you would train on a 3 day on, 1 day off schedule (ex. train Monday-Wednesday, rest Thursday and so on). This is because we want you to be able to perform at maximal intensity during each workout. Without allotting time for rest and recovery, your performances may begin to suffer and it could lead to overtraining.

If you pursue another physical activity such as a sport, you will need to balance your work/rest cycles and be sure to allow for recovery. Sometimes, you will need extra days off or to consider a WOD as “active rest” done at a lower intensity.

On the other end of the spectrum, we do want to see people coming in on a regular basis. Again, the 3 on 1 off regimen is our recommendation. Of course, life doesn’t always see it that way, there are jobs and family and other responsibilities that sometimes prevent you from getting in on that schedule. At a minimum, though, we want you in 3 to 4 days per week. Your success matters to us and the only way to achieve that is if you come in.

What I should I bring and wear when I take CrossFit?

You should come to classes in clothes that are comfortable to exercise in. For most, that is a comfortable T-shirt and pair of shorts or sweat pants. Proper footwear is also necessary. Make sure to bring water, a towel, and above bring a positive attitude!

What makes CrossFit different than other gyms?

The CrossFit program is designed to give you maximum results in shorter time duration. Our program is your regimen. We provide you with the necessary tools you need to achieve your fitness goals. Most people go to the gym daily and waste their valuable time, doing the same thing day in and day out. Here, you won’t even see the same workout for a couple months at a time. You will notice a difference in how you look, you how you feel, strength and endurance. If you follow our plan, we guarantee results!

Are there any limitations to taking CrossFit classes?

We have kids as young as 8 and adults in their 80s. We have competitive athletes alongside people who are exercising for the first time. Again, all the movements are scalable to all abilities. The only limit is what you place on yourself.

Is there a Nutritional Guideline to follow during CrossFit?

Nutrition will be discussed at length in your CrossFit Camp. Sumner CrossFit is partnered with Whole 9, a community focused on health, fitness, balance and sanity, all built on a foundation of real food and healthy nutritional habits.

How do I find out more information about CrossFit and their principles?

Go to to learn more about CrossFit.

*Portions of the FAQ section borrowed from Reebok CrossFit one.

What is with all of the acronyms?

We use acronyms as a way to keep things simple. At first you will be confused, but slowly you will start to understand them all. Here are some samples:

CFWU – CrossFit Warm-Up
CF – CrossFit
WOD – Workout of the Day
AMRAP – as many reps/rounds as possible
Rds – rounds
OHS – overhead squat
GHD – glute-ham developer
KB – kettlebell
HSPU – handstand pushup
MU – muscle-up
DU – double under
SDHP – sumo-deadlift high-pull
DL – deadlift
CFT – CrossFit Total
BW – bodyweight
K2E – knees to elbows
IF – intermittent fasting
MEBB – max effort black box
PR – personal record
Rx’d – prescribed
DB – dumbbell
1RM – one rep max
PU – pull-up
SDHP -sumo deadlift high pull

* Credit for this answer is thanks to “AlbanyCrossFit"

SCF Body Camp Challenge

All camp times are open for registration the first Sunday of each month. Check the SCF Body Camp page for information on upcoming start dates. Each camp starts with an Orientation to thoroughly go through the program and the Body Camp notebook. Orientations are on the first Sunday of each month at 10:00am. Call or email today to register for a camp as we have limited space at each orientation. Payment must be made in full at orientation for the entire 4 week program.

“I am now finishing my 5th year with Sumner CrossFit. When I first started, I thought, 'Wow - this is really difficult!' However, with unbelievable support from all of the trainers, I made it through those first two really hard weeks. From then til now, I am ADDICTED! I hate missing a class. I see a difference in the definition of my muscles and I feel stronger. And, I have accomplished things I didn't feel would ever be possible.
Thank you for this amazing program!"

  -  Shannon R.