CrossFit


Sumner CrossFit athletes strive to be good in all types of fitness modals, we do not specialize. Training our athletes in various types of intensities and exercises such as rope climbing, Olympic lifts, pull-ups , handstand push-ups, rowing and running we prepare and train our various athletes for their everyday life and any fitness challenge. In order to maintain long term health and fitness an individual must become proficient in all ten general physical skills: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy.


CrossFit Classes: have varied intensities, exercise modals and program variance to train and prepare you for everyday life by learning functional movements. While increasing your skills in all of the 10 Physical Skills: strength,power,endurance,speed,agility, flexibility,balance,accuracy,coordination,stamina making you the best overall athlete.


Foundations: 4 week Intro to CrossFit

Prepares you for CrossFit by teaching the fundamental movements and technique, CrossFit terms and definitions, CrossFit active stretch, and coaching ques. Everything needed to prepare you for the structure and format of classes. Classes are 2 days a week, every Tuesday and Thursday at 10am or 7pm and Make-ups are on Saturday at 8am (schedule with your coach for make-ups). Any missed class MUST be made up. This month long process helps build a sense of community and support with other beginner CrossFitters to make trasition into regular classes more comfortable.

 

Kids-Teens CrossFit: Ages 5-17 years old. A fun and challenging class which teaches kids CrossFit movements, technique, team work and allows them to get great workouts in while learning about hard work and discipline. The most important goal of kids CrossFit is having FUN!!

Time
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
5:00 am
Crossfit WOD

 

 

Crossfit WOD

WOD

  Crossfit WOD

Crossfit WOD

 

WOD

Crossfit        WODWOD

 

   
6:00 am
Crossfit WOD
 
 

CLOSED

Crossfit WOD

CLOSED


Crossfit WOD


9:00 am



Crossfit WOD
Crossfit WOD





Crossfit WOD






Crossfit WOD





Crossfit WOD





9am Crossfit WOD


10:00 am
*CF Foundations*

 
*CF Foundations*





 

 
10:30 am
Crossfit WOD
 
 
Crossfit WOD 
Crossfit WOD 
Crossfit WOD
Crossfit WOD
 


 
3:00pm
Teen
CrossFit
Teen
CrossFit
       Teen
CrossFit
Teen
CrossFit
Teen
CrossFit
   
4:00 pm
Crossfit WOD 
 
Crossfit WOD
Crossfit WOD
Crossfit WOD


CLOSED


 

5:00 pm
Crossfit WOD
Crossfit WOD

Crossfit WOD

Crossfit WOD
*Friday Night* Smackdown


6:00 pm
Crossfit WOD

 
 
Crossfit WOD

Crossfit WOD


Crossfit WOD




7:00 pm



C
*CF
Foundations*





Cross
*CF Foundations*


 
 
     


*CrossFit Foundations: 4 Week Foundations intro to CrossFit.  Every Tuesday and Thursday at 10am or 7pm and Make-ups are Saturday at 8am. Sessions rotate from AM to PM each week. Call to schedule.



TEEN: AGES 12-17 years old


Open Gym* times may or may not have a CrossFit Instructor on site and members MUST be approved to use Open Gym by a SCF Instructor.

*Smack Down:. We host a “Smack Down” every Friday. Check the Facebook page.


*CrossFit WOD:  These workouts are lead by a CrossFit Instructor. Members must attend a 4 week CrossFit Orientation before starting in the classes listed above. Orientation includes a comprehensive explanation of the CrossFit model, and 12 days of modification and training.


All times listed are START TIMES.  Active Stretch will start at this time. Members are expected to be ready to begin the warm-up at the time posted. If you miss a start time, you must wait for the next one.

Personal Training Sessions can be scheduled at any time with a CrossFit Instructor. Talk to the front desk about setting up an appointment.


Sumner CrossFit

*Sumner CrossFit offers a 25% off discount to Military, Fire and Police 

Punch Card: $145 (10 visits)
Monthly Unlimited: $135 individual rate
Family: $115 1st add-on, $105 2nd add-on, $75 each additional add-on

Crossfit "Foundations":

 




Teens CrossFit:  

$145 for 4 weeks + Orientation

(includes SCF Orientation Book)

$175 for CF Orientation Personal Training

(Includes 8 one-on-one Orientation sessions and can be scheduled for any time/day with one of our coaches.


$65 unlimited for AGES: 11-17 years

CrossFit Journal: The Performance-Based Lifestyle Resource