April Member of the Month

I joined the gym in 2009 and was given 7 basic exercises to work on. After a month I took a Fit Camp class with a couple of friends. I got hooked and became a regular 5 a.m.’er.  I enjoyed the positive environment and camaraderie. After a few years of Fit Camp, Darrell’s classes, and spin classes, CrossFit was introduced. It was Tabata Air Squats. That left a lasting (and painful) impression. Though it was difficult to leave Fit Camp, the natural transition (and encouragement) was to CrossFit WODs. The learning and conditioning curve was, and still is a long one.  Because the WODs are so varied I feel like I am still adapting to the intensity of different exercises.  For people new to CrossFit, I would say mental toughness is often more important than the physical demands to complete WODs, and to know your limits and expect to surpass them.  Even though there is emphasis on personal bests I am still motivated by working out with other people. My favorite movements are snatch and overhead squats because of how challenging they are to execute. My least favorite movement is front rack lunge for now and this could change. My favorite cheat meal is home made pizza. I think a WOD named after me would have snatches, overhead squats, pull-ups, and running. My biggest accomplishment so far in CrossFit has been 1 ring muscle up.  I have not been able to repeat. 

March Member of the Month

 Crossfit R3 is proud to announce our 2019 March Member of the Month, Courtney Sevey! She has shown incredible gains since she has started CrossFit. She has a wonderful attitude and taste in music (Dad Rap). Courtney is an athlete who not only comes into the CrossFit box to workout and get better everyday, but has developed a family relationship with every person in the box. Thank you for being such an outstanding individual Courtney, you are awesome. Read on to learn more about Courtney and her CrossFit journey.

  • Tell us about yourself.

I’m just a normal person, doing Crossfit. I’m from Eureka, CA, I graduated from Humboldt State University in 2002;  I did not major in drum circles :). My husband and I moved to Kailua-Kona, HI after I graduated. We loved Hawaii, surfing, outrigger canoe paddling, camping, drinking… we did it all.. We returned in 2011 now a family, to Oregon for my husband to pursue his degree at Oregon State University. Shortly after moving to Oregon, I started working out again, beginning on the treadmill, spinning, fitcamp and about a year later I started CrossFit.

  • Tell us something we don’t already know about you.

I hate whistling. Why is it even a thing? It’s annoying and if you do it, you should stop, now.

  • What made you decide to try CrossFit, and why CrossFit R3?

I blame Michelle Christensen, she’s an all-around bad ass and got me to go after Spin class one morning! I completed my 2 week trial and added CrossFit to my membership.  I loved CrossFit, I had never lifted weights before and felt so strong. I feel supported by trainers and my CrossFit R3 community, while trainers and the community changes from time to time, the atmosphere continues to be welcoming and supportive.

  • What advice would you give to someone just starting CrossFit?

Keep coming back, set a goal, any goal, a movement you want to improve on or attending a certain number of days per week. You’ll surprise yourself if you just keep coming back.

  • What are your favorite words to live by/quote?

“You get what you give”

  • What were your first thoughts after you first class?

I think I blocked them out, remember I came after doing 5am Spin.

  • How has CrossFit changed your life/lifestyle?

I’m able to do weekend warrior actives without injury or paying for it later. I’ve improved eating habits, learning what does and doesn’t work for me and I pay more attention to my overall health, since starting CrossFit.

  • What motivates you during a WOD?

I’m motivated by my CrossFit community, I see amazing athletes pushing through the WOD and I know I need to keep going.

  • What is your favorite movement and your least favorite movement?

My favorite movement is the back squat and my least favorite are sit ups.

  • What is your favorite cheat meal?


  • What is your biggest accomplishment in CrossFit so far?

My 190# back squat, soon to be 200# 😊

  • If you created a WOD named after you what would it consist of?

Rowing for calories and push jerk