541-475-7500 | 2061 NW Andrews Madras, OR 97741


Remembering Cora

Wednesday December 19, 2018, will forever remain a day I will never forget.

To date, this is one of the most difficult blog posts I’ve had to write. As usual, it will be raw and real.

I received word that our youngest member, 13 years old, Cora Schryver committed suicide. Friends there’s no easy way to share this, and I have no words for the heartbreak that her parents, siblings, family, and our community are experiencing. This has rocked us all to the core.

As CrossFit affiliate owners and coaches, we strive every day to help people become better. To help them achieve their goals and believe in themselves on the good days and the not so good days.

We are life changers, and are called to start fires in the hearts of people we help to live healthy lives and go out into the world to make a difference as well. We truly want to help people. 

I can tell you without a doubt, we never saw this coming. None of us. We’re completely broadsided with shock, disbelief and grief. We missed it folks. We all missed it.

I can still hear her voice that Tuesday evening at 4:52 pm asking me if I had a “Good workout Coach?”. I wasn’t talking to a 13 year old young girl. Cora was mature, and connected with everyone she met so well.

She was so brave, so full of life, and enthusiasm. She never quit. I’m telling you the girl had “go” in her and would always strive to give 110%. I laugh because our Coaches would share all the time how she’d finish her WOD, completely done, blasted, and still somehow recover and then get up and do handstand walks or muscle ups, or whatever crazy gymnastic thing she came up with.

There was NOTHING stopping her. Nothing.

She had plans, had goals, and was driven. She was getting ready for wrestling season, and had a successful football season! Like I said the girl wasn’t afraid. Yet some how we missed it. We missed a pain, a hurt, way down deep.

Cora carried the Spirit of 3 Peaks.

She truly did. She cared so much about helping others, encouraging others, and never giving up. She worked so hard, never complained and always had the try attitude. I’m truly honored to have known her, and been so inspired by her. My life will forever be changed. The lives of our coaches and members will forever be changed. We had no clue.

We will for ever remember Cora as the amazing young athlete, and kindhearted soul that she was. We want her remembered for who she was in the box.

This memorial workout “Cora” was created in part by our sweet girl herself. She was our September Student Athlete last year and I know she would have kicked all of our butts with this one. I will do this for her.




Box Jumps



3 Handstand Pushups Between Each Round

We are absolutely so blown away by the love and support that the CrossFit community has shown. Affiliates from all over the country and world are doing this workout tomorrow in Cora’s honor. That my friends is the spirit of CrossFit. I don’t know really any of this owners or affiliates, yet, they’re partnering with us for her. I’m in awe and so honored.

So what’s next?

Well here’s what I know. I’m no counselor. However, I know, we can do a better job at showing people they are valued, needed, and loved. Instead of asking people how they’re doing, we need to start LISTENING to them, truly listening and digging just a little more. We can do more friends. I can do more.

Pain and heartache are always going to come, it’s life. But, we can do a better job at showing others they DO matter. We, as leaders, any individual actually, we truly need to work on changing a mindset and a culture that hides, that doesn’t want to be transparent, or vulnerable.

People need to know it’s ok to not be ok, and that we still care and love them. That there is hope and they have value. But what so many see is the “pretty” stuff that others want you to see, not the real and raw, for fear of judgement, and rejection.

I want to challenge you all be real, be raw, be vulnerable to others to become aware on suicide prevention and signs.

Find a local prevention center like a Best Care and learn what the warning signs are. If you own a business, you should send your staff. We need to understand, we need to do more, we need to take action. If not us then who?

We may not be able to bring her back, but I promise you, we can get up and do something. We can learn, we can listen, we can stop being so afraid to be real. What on earth would happen if we all actually just took action. If we all just got real, and took extra time with people truly building relationships. That’s the spirit of CrossFit. Community.

At 3 Peaks, we’re setting up scholorships for local high schools to uplift kids, to bring life and hope to our youth. We’re also going to work with many key people to do a suicide awareness walk/run to Central Oregon to bring awareness and life back to people in this community. We are taking action. And I challenge you to as well.

Our hearts are broken, there are no words, and we feel helpless. But what I do know to be true, is our CrossFit community is strong, supports each other, and can impact so many. Together, I believe we can truly make a difference in the lives of others.

Much Love & Hope 





Does Nutrition Really Matter? (A Before and After)

“Exercise is king. Nutrition is queen. Put them together and you’ve got a kingdom.”

― Jack Lalanne

Before I started CrossFit, I walked daily, did yoga a few times a week and went on the very occasional run. Needless to say, the transition was a challenge.

Like many of you, however, I got hooked immediately and made going to the box regularly my top priority.

In the first year, I saw a lot of the results that people who switch from a sedentary to active lifestyle see: I quickly burned some fat and gained muscle.

But after that introductory period, stuff kinda stalled. While I had dropped a couple pant sizes, I had lost ZERO pounds.

I was still overweight with an unhealthy amount of belly fat packed around my organs (I actually started CrossFit to lose that because I knew I was at an increased risk of health problems – that I could totally prevent).

That’s when I knew that my eating habits needed to change.

Over the course of a few months and MUCH research and trial and error, I was able to make some nutrition changes and lose a good amount of fat – about 20 pounds of it.

And by keeping my nutrition in check, I’ve been able to lose a bit more and gain muscle.

I didn’t change my workouts – I kept going 4 or 5 days a week. The only difference was my eating habits.

That was when I finally got my first pull-up.

That was when my energy and performance dramatically improved.

That was when I finally felt good in my clothes.

Nutrition was the key difference in getting my body to a healthier state.

Which is why I’m so excited about the upcoming nutrition challenge.

See, my journey would have been SO MUCH EASIER had I had a plan to follow instead of trying to figure everything out of my own.

Imagine walking in the door to a CrossFit class and being told that you actually had to come up with your own workouts and figure out what weight to use on your own. Would you feel lost? Probably.

That’s the pretty common approach to nutrition. You just kind of wing it based on things you’ve seen online and/or what your friends have shared with you. If you’re lucky, you get the results you want. And if you’re really luck, you can maintain your changes.

It’s much easier, thought, when you have someone knowledgable guiding you.

That’s what you get with the Nutrition Challenge.

In fact, here’s everything you’ll get:

  • A seminar on January 12th at 10:30 am to lay the groundwork where we talk about things like macronutrients, how to fill your plate, etc. You’ll also get sample meal plans and a tracking sheet to help you stay on track (which we’ll use to determine the winners).
  • Access to a private Facebook group for encouragement and accountability.
  • Weekly content geared at helping you make the nutrition changes you want in real life. We’ll cover things like what to do when you eat out, dealing with peer pressure and dealing with stress (if you’ve ever binged on a box of donuts when you were stressed, you know how much this can set you back).
  • Before and after InBody analyses and measurements so you can see your progress.
  • A coach to help guide you through the rough spots and answer questions as they pop up.

I’ve seen programs like this all over the place and they tend to be in the $99-249 range. Sometimes that’s per month. At $50, this is a smoking deal. So if you’d like help losing fat, building muscle, getting more energy or improving your performance, I highly recommend you join us for the challenge.

If you’re already a member and want to join the nutrition challenge, just shoot me (Nina) or Mel a message and let us know or sign up on the sheet in the lobby next time you’re at the box. Our seminar and weigh-ins are January 12th and the challenge officially starts January 14th.

If you’re not a member, I highly encourage you to check out our upcoming 6-Week Bootcamp Challenge. We’ll be combining the nutrition challenge information with fitness classes 3x/week to help you reach your goals.

Nutrition matters, friends.

Schedule your first class now