CrossFit 3 Strands Fitness & Nutrition

🌟 SEPTEMBER SPOTLIGHT ATHLETE - PRANITA! 🌟

We’re excited to recognize Pranita as our September Spotlight Athlete! 💪

Pranita brings consistency, grit, and a willingness to keep challenging herself every time she walks through the doors. She’s a busy mom, works full-time, and still makes the time to show up and get stronger and we love watching her continue to grow! 💛

Here’s what Pranita had to say:

1 — Tell us about you.
Hi, I’m Pranita! By day I’m a software developer glued to a desk, and by evening, I’m mom to my three-year-old daughter. I love cooking, and depending on my mood, I unwind with a walk or a full-on show binge. My husband and I also share a love for exploring new coffee spots together.

2 — What brought you to CrossFit 3 Strands?
Becoming a mom taught me I needed to be stronger and have more energy to keep up with a toddler around the clock. I also wanted a space that was just for me — time where I could focus on myself for a change.

3 — Why did you join CrossFit 3 Strands?
I searched for CrossFit gyms near me and came across 3 Strands. I tried a free class to check it out, and the community, coaches, and overall vibe won me over instantly — I decided to stay.

4 — What would you tell someone who is thinking about trying CrossFit?
Just do it. It’s the best gift of time you can give yourself.

5 — What is the one thing that you like about CrossFit 3 Strands?
The coaches — how accommodating they are, adjusting workouts to meet you where you’re at, while still pushing you to challenge yourself. And of course, the people.

6 — What/who inspires you?
Wanting to be the best version of myself and prioritizing my health. And my amazing husband, who pushes me and makes sure I don’t give up.

7 — What are your future goals/plans?
Fitness-wise: nail a handstand push-up, get on the bar for a pull-up, and land box jumps. Bigger picture plan: keep collecting as many CF3S stickers as I possibly can. 😂💪

Congratulations, Pranita! We’re so glad you found your way to CF3S and love having you as part of our community! 👏🙌

🚨🔥 NEW MEMBER ALERT X3‼️🔥🚨

Help me give a HUGE CF3S welcome to CANDACE, CHRIS & JENELLA! 🎉💪

I had the privilege of coaching these three amazing ladies years ago, and I couldn’t be happier to be coaching them again and welcoming them into our CF3S community!

Community, connection and belonging are such a big part of who we are here and I’m so excited to officially welcome these three into ours!

A place where people know your name.
Where you’re encouraged, challenged and celebrated.
Where you walk in for the workout but stay because of the PEOPLE. 🫶

Candace, Chris & Jenella….I am SO excited to have you three here and even more excited to be part of your journey again! Welcome to CF3S! LET’S GO! 🥳💪

🖐️🤟 for E I G H T Y E A R S ‼️

EIGHT YEARS. 👏🏋️‍♂️🙌

Earlier this month, we celebrated our 8 YEAR ANNIVERSARY! To see this community grow in size, strength, friendships and heart over the last eight years has been nothing short of incredible.

Every single day, I see people showing up consistently, stepping outside their comfort zones, doing things they never thought they could do, encouraging one another, high-fiving, hugging, laughing, making friendships and constantly choosing to become better versions of themselves.

Each of you brings something special every time you walk through our doors. It may be a smile, reassurance, encouragement, hope, inspiration or simply being the person standing beside someone when they need it most. That is what makes this place so much more than a gym.

For the first time in eight years, I wasn’t there on our anniversary. I was moving my daughter into college and beginning a pretty big new chapter in our lives. But seeing these pictures of our classes celebrating eight years made my heart so incredibly full!

Because THIS is what we built.

A community that is bigger than one person. A place where people belong, friendships are formed, people are challenged, supported and celebrated, and where we all get the opportunity to become stronger, healthier and better human beings together.

Thank you for trusting me to lead this community and allowing me to share my vision. Thank you for trusting our coaches and our programming to make you stronger, more fit and healthier. Thank you for making our gym fun, welcoming and, for so many of us, a second home.

To my coaches… I couldn’t do this without y’all. Thank you for continually striving to make the time our athletes spend with us the best hour of their day. Thank you for the care you give our people, for believing in our culture and for understanding that what happens inside these walls goes far beyond a workout. The relationships and bonds you’ve created with our athletes mean more than you know.

To my kids… the depth of my love and gratitude for you is indescribable. Thank you for your patience through all the years this dream has required, for your unending support and for always being my loudest cheerleaders. ❤️

Eight years later, I still don’t take any of this for granted.

Thank you for believing in this gym.
Thank you for believing in this incredible community.
And thank you for believing in me.

I am beyond grateful for every single one of you.

Here’s to EIGHT YEARS of CrossFit 3 Strands!!! 🖐️🤟❤️

-Blyth

LABOR DAY AT CROSSFIT 3 STRANDS!!! 🏋️‍♂️💪

Join us Monday, September 7, at 8:30 AM for the Hero WOD “Holleyman.” Come ready to work hard, honor a hero, and take on a great challenge alongside your 3 Strands community! Lots of customization options will be available for all to participate!💪

After the workout, stick around for hot dogs, popsicles, sides, cold drinks, and plenty of time together. 🌭🍧🥤

We’ll also share a SignUpGenius for anyone who would like to help by bringing drinks, a side dish, utensils, or plates. Every contribution will help make our Labor Day cookout a great one!

Let’s sweat, celebrate, and enjoy Labor Day together!

🔥 NEW MEMBER ALERT! 🔥

Let’s give a BIG CF3S welcome to JIN! 💪🔥

Jin is an avid CrossFitter and is ready to jump right in, throw down, and become part of the CF3S crew!

We are so glad you are here, Jin!! Let’s GO!!! 🔥🏋️‍♂️

🏋️‍♂️ WELCOME COACH TONY! 🏋️‍♂️

We’re excited to officially welcome Tony Sanchez to the CrossFit 3 Strands coaching team! 💪 👏

I’ve known Tony and his family since 2014 and have had the opportunity to coach each of them at different points over the years. They are such a great family, and it makes it even more special to see Tony take this next step from member to coach here at CrossFit 3 Strands!

Tony brings a strong athletic background, a passion for coaching, and a genuine desire to help others grow and succeed. You’ll start seeing Coach Tony leading classes toward the end of August, and we’re so excited to have him as part of our coaching team!

Please help us give Coach Tony a BIG CrossFit 3 Strands welcome! 🎉👏

Here’s a little more about Tony:

Sports and fitness have been a part of my life for as long as I can remember. Growing up, I played competitive soccer and went on to play at the University of Mary Hardin-Baylor (UMHB), where I had the honor of serving as team captain for two years. That experience taught me the value of leadership and what it takes to bring out the best in others.

In 2014, I walked into my very first CrossFit gym. At the time, I was looking to try something different and hoping to just get a good workout. What I found was a community that looked forward to seeing me, encouraged me, cheered me on, and celebrated every single win—no matter how big or small.

Coaching has always been a passion of mine. I spent several years coaching soccer, and I’m thrilled to bring my love of coaching to the CrossFit 3 Strands community.

Whether you’re attempting a new skill, working toward a personal record, or simply trying to stay consistent with your health, I’m here to help you become a better version of yourself.

Looking forward to seeing you in class! - Coach Tony

🔥 NEW MEMBER ALERT! 🔥

Help us give a huge welcome to Pernell! 💪🎉

We’re excited to have him officially join the CF3S family! Even better, his wife and son are already part of our community, and now the whole crew is getting after it together! 👏🏋️‍♂️

Welcome Pernell! We are so glad you joined us!
Let’s Go!! 💥🔥

🚨 COACH ANNOUNCEMENT! 🚨

I’m excited to officially announce that JJ Sanchez will be joining the CrossFit 3 Strands coaching team beginning next week! 🎉

Many of you already know JJ from classes and have experienced the positivity, encouragement, and energy he brings every day. He recently renewed his CrossFit Level 1 Trainer credential and is excited to begin giving back to the community that has meant so much to him.

I asked JJ to share a little about his CrossFit journey in his own words, and I think you’ll quickly see why we’re so excited to have him on our coaching staff.

A little about JJ…

“I discovered crossfit in 2018 after a painful divorce. It quickly gave me purpose, passion and sense of hope! Something to look forward to. A special community I looked forward to seeing. A place to deposit my hurt. A place to grow.

Hard workouts and community have allowed me to become a better father to my daughter Scarlet ,and my son Major. They are my impetus to show up and fight every day.

I came across 3 strands about a year ago when I moved back to pflugerville to be closer to my kids and absolutely loved the gym and all of the community at every level. So, I committed to revalidate my L1 to not only give back but encourage everyone that walks through the door that better version of them awaits. That crossfit is humbling but doing it with other people is rewarding.

I’m excited to be a part of something special, and look forward to growing the community in every way I can. Let’s do hard things together!”

Please join me in giving Coach JJ a huge CrossFit 3 Strands welcome! We can’t wait for you to see him coaching classes next week.👏🔥

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