Thank You CFS


It's been a little crazy lately but I've enjoyed every second of it.  Coaching classes again reminds me of why I love CFS so much.  I get to spend time with all the members and it makes all the hard work worth it!  

So I dedicate this blog post to say thanks to all the CFS members for making this community amazing.  I've said it before and all say it again, CrossFit Sun is a special place because of it's members!  






Ring Row

Farmers Carry

Funday Monday

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Funday Monday!

Have a few laughs to kick start the week!  I hope you enjoy the videos.  I'm working on the Memorial Day Murph video!



Back Squat 3 x 5

Press 3 x 5


Wall Balls




11am today Mount Carmel High School

Click Here! For Map


TGIF! - Writers Block

In the last hour, I've typed up and erased multiple paragraphs of different topics.  I have all these great blog topics to write but it's not happening today.  Soooo.... have a great day!  Fun and Easy!


Skill Session

New Back Squat




Squat Jump


Jared's Goodbye

Farewell To CFS

by Jared

From Friday Night Lights to The 8 O'clock Ladies Who Rage Society and to all of you at CFS you have given me so many good first memories of coaching CrossFit. I wanted to let all of you know that I have made the tough decision to step away from CFS as a coach. I am stepping away to pursue my own personal goals and move forward with my CF career.

If you ever have been to one of my classes you know I love to have fun and joke around. I believe that is one of the most important things about fitness is having fun with it. It's cool if you are serious about killing WOD's (believe me I am) but at the end of the day if your not having fun why do it. CF and the CFS community really opened my eyes to what true fitness is. A group of friends who workout together and all of them may be at different levels of fitness but all go to war on the same battle field. We all know how it feels to get picked up out of the mud and pushed to finish the fight. It's not about starting, but finishing. That is our goal everyday, every workout that's what we do. If you continue to workout with all your heart and trust the programming you will reach far beyond any of your fitness or personal goals in life. I will still be around the box from time to time to see you guys and hope that you continue to get after it everyday.

Jared A. Reed


Side Step COD

Hang Power Clean

Push Jerk


Back To Daily Coaching!

I had a blast coaching the night classes yesterday.  I'll be coaching the night classes from here on out.  Time for some Fun and Easy!  I've missed you guys!

Open Gym - Wednesday

Take advantage of this day.  You can really improve on certain skills and weaknesses.  How many times have you spent an hour or more on a weakness?  How else are you going to fix these weaknesses?  Don't miss out on a great opportunity to make huge gains on your fitness! 

Exciting Changes!

Program and Schedule Change

We sent out an email yesterday with all the details.  Please contact us if you didn't receive it.  We are starting the "Functional Strength Skill Cycle."  Our focus on how we perform strength movements will change.  This means it's that time again to forget and reset your PRs.  Don't miss class today!

Join our page:

This is where we will be posting our Track WOD locations on Saturdays.  


Post Murph Mobility Recovery Circuit 

Skill Session

New Deadlift Technique





Murph at the old CFS location!  

Murph Tomorrow

Please post on the thread to help us coordinate our potluck.  Click here to go the event page.

See you all tomorrow.

Fun and Easy!


by Michelle Beaton

“Your thoughts will become your words. Your words will become your actions. Your actions will become your habits. Your habits will become your character. Your character will define your destiny.” ~Ghandi

This is a favorite quote of mine. What are you thinking about while doing a WOD, are they positive or negative thoughts? It’s easy to start saying to yourself in the middle of the WOD “I am so tired, I don’t think I can finish this…or why am I having so much difficulty with the snatch when it seems as though I have been working on this move for so long, when will I ever get it right?” We have all been there, but what we have to focus on is the positive, like the fact that you are in the box instead of at home on the couch, or look how far you have come from the first day you started CrossFit.

There are those days when your best intentions just can’t seem to power your body, those days are OK and you have accept where you are on that day and honor your body.

Most often however, we have to focus on the task in front of us and give it our all, chip away at the WOD one rep, one movement at a time and know that practice makes perfect and that at the end of the day giving it your best effort is what matters. Staying positive might be a conscious effort at first, but over time it will become a habit. Don’t let negative thoughts become your character or define your own positive destiny.

A few years ago, I had one last 800 m run to complete and running is not one of my favorite things to do (I will do my burpee later;) I had convinced myself that I wasn’t feeling good that day and that maybe I should just stop at my 3rd 800 m instead of completing all 4 because I must be coming down with something, this was my internal dialogue the entire 3 previous 800 meters, when Patrick one of our members who had already completed his workout decided to run the last 800 m with me and the entire time he gave me all kinds of positive encouragement. Not only did I complete the last 800m but I was able to run it faster than I had the first three.

Some days we may not have a “Patrick” by our side to cheer us on, so it is up to us to find our inner cheerleader or a mantra that we can repeat to ourselves during our WODs when we find our mind is taking us down a negative path.

As we say at CrossFit Sun, it’s “Fun & Easy”

What is your inner mantra while you WOD?


Skill Session



Team Row

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DB Plank Rows

Farmers Carry


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