Sunshine CrossFit

01/08/2026

2025 started with the announcement of goals. We were all asked to think about what we want from the gym and from ourselves this year. Some of the responses include:

▫ hitting movement goals like chest to bar pullups, muscle ups, pain-free lunges, and handstand pushups
▫ the goal to work on mobility and attend classes more consistently
▫ number metrics for lifts and to hit goals on the different ergs
▫ becoming more familiar with the Sunshine family (as in, not call everyone “Doug”), and show up for classes ON TIME

Well, we can confirm that YES! Goals were met!! We saw several first-time movements completed. We cheered when you got those muscle ups and strung together your dubs. We saw you make your fitness a priority and were so happy to see your faces more consistently. Several of you competed for the first time this year, whether in The Open, the Sunshine Smackdown, or in outside competitions. We are THRILLED that you took that step! Trusting yourself and your training, committing to having some fun!

The Lou had the largest turnout yet. You know how important this cause is, and we are thankful for your donations and your time, and the commitment to do The Lou together. We also saw huge wins in The Open! It’s always fun to throw down together, and the support for each other is what makes this gym community more like a family. Several people RX’d workouts for the first time. Several moved on to Quarterfinals!! But wait – there’s more! Did you know that we also started a BOOK CLUB?! Yep. That’s been fun. We also got together for a hike with friends and family, and did even a local 5k!

All in all, it’s been a pretty great year, and we are thankful for everyone being a part of our ever-growing family - from new members to our awesome staff. Thank you! Here’s to a new year with new goals!!

And now, we’ll leave you with some Coach thoughts as we begin 2026:

Nik: I’m here to help! If you have a question, I have an answer. Always ask.
Kelli: Whether I’m in class with you or coaching you, I see you and I am proud of you!
Steph: I hope to inspire, educate, and hopefully entertain you. See you in class!
Britt: Let’s keep the momentum and fun going!

12/29/2025

As we transition into 2026, take some time to think about what investing in YOURSELF can look like:

☆ Joining the gym - for the community, the challenge, the fun, the happiness that comes from moving each day.
☆ Eating a balance of nutritious and delicious foods which fuel you and keep you energized.
☆ Prioritizing your mental health, which allows you to deal with those really annoying work calls (that should be emails).
☆ Spending more time doing things that bring you and/or your family joy, because smiles are beautiful.

Sunshine Athletics can help with some of that! For the first 3 months of 2026 we are offering a new member special: 3 months of Unlimited Classes for only $375!

Send us a message, or drop by to speak with a coach! Whether you're an old at at this, or a beginner, we've got classes for you. See ya soon!

12/25/2025

From our family to yours, Merry Christmas! We wish you a happy and healthy holiday season. Go forth and spread some joy!

12/10/2025

PHOTOS.
ARE.
LIVE.

The 2025 Sunshine Smackdown was a success! We couldn’t have been happier with the grit shown all day and the camaraderie across athletes. Whether the Assault bike got you good, or you helped move some weight between heats, or you were there as part of the crew screaming for your athletes - thank you! And a HUGE Congratulations to our division winners!

11/14/2025

Test your limits. Prove your grit. Sign-up today! Spots are limited.

SATURDAY, NOVEMBER 15 • 8:00am
Link in bio to register!

MIXED-SEX TEAMS OF 2
$200/team
Open, Masters 45+ & Scaled Divisions
Spots will be limited! Cash prizes.

10/31/2025

BURPEES and THRUSTERS FOR TIME!!! Scared ya 👻 There might be a ghoul or two lurking around our classes today.

You were warned...

We wanted to wish you a very happy and fun Halloween!!

09/03/2025

Continue your fight to the top with Event 2!

SATURDAY, NOVEMBER 15 • 8:00am
Link in bio to register!

MIXED-SEX TEAMS OF 2
$200/team
Open, Masters 45+ & Scaled Divisions
Spots will be limited! Cash prizes.

08/21/2025

08/07/2025

We LOVE Member Spotlight day! This is where we chat with a member & learn about what makes them a unique part of this community. This month I spoke with Michelle!

Michelle has been a member since October 2023. She originally found us through a neighbor of hers. While trying to workout at home with 3 kids, she started looking around for a spot that could help her focus on a quick workout & that was kind of close to home. Her neighbor at the time said “hey I’ve done crossfit, wanna do it with me?” So she said “yeah, let’s try it out!” Since being here, Michelle’s goals have moved around a little bit. At first, she wanted to just be consistent with her attendance. But now, the goal is just to beat Kristen in workouts!

My fav topics revolve around things they’re proud of & fun memories. Michelle is most proud of her ability to listen to & understand instruction (skill work, barbell work, etc), & then be able to perform those movements over time. It’s really nice to learn something & then have the confidence to continue working on making that “thing” even better. One of Michelle’s favorite memories revolves around last year’s Smackdown! She loved connecting with so many people & had fun doing it all with a partner.

And speaking of favorite things, she’s a fan of the different machines (except the bike, of course – which she’s learning to love). “I feel like I’m good at them & can get them done.” But thrusters can sort of go kick rocks. “Feels like I’m not stable, can’t go fast. I feel like I’m not good at ‘em,” (Michelle, I wholeheartedly agree). But outside of the gym, favorite activities include active things with the kids! Think amusement & water parks.

So to wrap this up, I’ll end with my favorite Q for people: What would you say to Day 1 you? “Just keep working at it & it’ll come. I remember looking at the board & thinking ‘ugh, I don’t even know what this means’ so I’d google everything. But you keep working at it, & you get it. And Nik has been great. Most of my classes are with him, so the education & focus on safety & form has been really helpful. Also him calling you out!" There we have it folks! Be sure to give her a high five when you next see her!

07/31/2025

Attention Friends! Guess who is going to be at the CrossFit Games?! Fred and the Live Like Lou team along with us!! Cheer us all on (and maybe give some high fives) as we work to recruit for the coming Lou and raise awareness for the battle against ALS.

We at Sunshine Athletics wanted to shine a spotlight on a cause that is near and dear to our hearts: The Lou, and more specifically, The Live Like Lou Foundation. The past 3 years you’ve seen us talk about The Lou. You’ve seen the hundreds of pullups, burpees, dumbbell snatches, and wall balls that athletes across the country (and YOU) have put in. But we wanted to take a moment to discuss WHAT that workout is for and the very real results of everyone’s contributions.

The Live Like Lou Foundation (LLL) was founded in honor of Lou Gehrig, noted “Luckiest Man” and baseball Hall-of-Famer. Their motto is to “Leave ALS Better Than We Found It,” and to do this, LLL has put several initiatives in place which provide support for families, opportunities to further ALS education and research, and several events each year to raise awareness of ALS. One of those special events is The Lou (the workout we all know and love) which happens each January. Gyms and teams come together to complete the partner workout designed by Coach Deb which is 44 rounds of 4 reps each of the 4 core movements: pullups, burpees, dumbbell snatches, and wall balls. The workout is infinitely scaleable and inclusive for all athletic abilities, and is a great start-of-the-year fundraiser! But what’s after that?

To start, Support for ALS Families is a major goal of LLL. This comes in the form of different grants. They help with home improvements and quality of life adjustments to make life a little easier to navigate, such as hands-on support in and around the home. Additionally, funds are used to provide wheelchairs to families in need. Lou Gehrig’s Day is celebrated at MLB parks across the country, and LLL takes that opportunity to present families with these chairs, as shown in some of these photos! Along with these grants, there are hundreds of volunteers across North America who have registered to support the ALS families within their communities – everything from spring cleaning and yard work to hanging holiday lights and making outdoor repairs. Furthermore, LLL has made significant donations to ALS family futures in the form of scholarships to children of families affected by ALS.

Furthering ALS research and searching for a cure is another fundamental pillar of this organization. LLL works to develop partnerships to facilitate learning and provide opportunities for graduate and post-doctoral students via scholarship. These two fellowship programs are designed to encourage these new researchers to continue their studies and provide new insights into the research and development of ALS treatments and cures. The Career Development Award is presented to scientists who are focused on pre-clinical research and helps further their opportunities to study ALS, current treatments, and possible cures. The foundation also places a focus on ways to bring researchers, scientists, and doctors together; most recently through the LLL’s annual ALS Research Symposium. Lastly, Vanderbilt University Medical Center’s “A Whole New Ballgame for ALS Research” initiative represents the foundation’s effort to create a dedicated ALS research hub at that location

The Live Like Lou Foundation is also focused on raising awareness of ALS and this disease’s impact on people’s lives. Together with Phi Delta Theta, Lou Gehrig’s Fraternity, they created the Lou Gehrig Community Impact Team which recognizes 9 collegiate baseball players each year for their giving character and community impact. These students are not only excellent athletes on their respective teams, but they embody the generous spirit and character of Lou Gehrig and demonstrate an extraordinary commitment to their communities through service and philanthropy..

So, what do you do with all of this information? Well, here are a few options for y:
• Do the Lou in January! Put a reminder in your calendar to check out our socials or ask a coach. Join Sunshine’s team, your gym’s team, or create your own.
• Donate directly to the Live Like Lou Foundation! You can go to livelikelou.org/donate and make a one time or schedule a recurring donation.
• Follow them on social media to keep in touch with all the amazing things they are doing to help ALS families. Interact with them, engage them, ask questions. Learn 😊
• Volunteer your time. If you head to livelikelou.org/als-families, you’ll see where you can register to volunteer.

We’ll see ya around, Sunshine Fam.

06/30/2025

⭐️Coach Spotlight ⭐️

Time to re-introduce you to Kelli! She coaches on Monday nights, and she’s in almost every other day of the week so we wanted to highlight our one and only Kelli S for you!

How long have you been coaching? Almost 3 and a half years now!

Athletic background & Personal achievements? I’ve always been active – playing soccer, was a runner. Nothing to brag about. But a couple of big personal achievement that came from crossfit are conquering my fear of heights on the quarterfinals rope climbs, and finally getting muscle-ups… and stringing some together!

How were you introduced to CrossFit? And how long have you been doing it? My husband and I wanted to give it a try as we were getting bored with traditional big box gyms. Best decision I ever made, and I’ve been doing it for 8 years.

Favorite movement to do: Handstand pushups, overhead squats, cleans, and double-unders.

Favorite movement to coach: All the squats. And Bench press!

Favorite Meal: Yikes, that’s tough. I like food a lot! A big fat lobster roll. Oysters and a cocktail! Haha.

What do you enjoy about coaching: The wins! Being a part of the hard work and payoff the community experiences. And it’s fun! Taking something I love so much and being able to share it with others makes me feel so lucky.

If your name was a WOD what would it be: Well, “Kelly” is a WOD, and it’s TERRIBLE! Gets me every time. But, if I could choose what “Kelli” is, then it’s absolutely gonna be the old BHCF Twin Chipper partner workout:

99 barbell hops
88 sit ups
77 kbs
66 lunge steps
55 hand release pushups
44 t2b
33 medball cleans
22 burpees
11 power cleans
555m row