CrossFit in Pflugerville | Strength & Conditioning Fitness 

CrossFit 3 Strands exists to help you bring out the best in yourself from a physical, mental, and emotional standpoint in Pflugerville. Using a team workout approach, our trainers improve the health and mental well-being of children, teens, adults, and grandparents with our energetic workouts. Some of the most popular services we offer in Pflugerville include:

CrossFit uses a fun, high-energy approach to workouts that are designed to keep participants engaged and energized. Our trainers reinforce our motto that "A Cord of 3 Strands is Not Easily Broken" (Ecclesiastes 4:12). During our workouts, we honor God, our country, and our community while bringing out the best in each individual. Our goal is to empower clients to be the best version of themselves while committing to a healthy lifestyle for the long term.

When you are ready to be the best you can be in all phases of your life, let the top-notch trainers at CrossFit 3 Strands help you look and feel better on a daily basis! To learn more, call 737-252-3931 or click here to schedule an appointment for a consultation with our fitness experts in Pflugerville.

Specialized Conditioning Programs We Offer in Pflugerville

Regardless of your age or current fitness level, our expert trainers in Pflugerville can help you improve in these areas:

  • Endurance
  • Coordination
  • Flexibility
  • Agility
  • Strength
  • Balance

Rely on Us for the Best Conditioning Programs in Pflugerville

To help our clients achieve a healthier lifestyle that enables them to have a fuller, longer, and more independent lifespan, our trainers at CrossFit 3 Strands have developed high-energy workout programs that produce results in pre-schoolers, grandparents, and all individuals in-between those age groups. We train all individuals as athletes to bring out their personal best from a physical, mental, and emotional standpoint. To learn more about our trainers and their services in Pflugerville, give us a call at 737-252-3931 or click here to enroll in one of our classes today!

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Customer Reviews from Pflugerville ( 5 out of 47 reviews )

  • Pflugerville, TX | July 01, 2020
  • Posted on Google

Great community, great environment!

Completed Jobs from Pflugerville

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October 17, 2022 | Pflugerville, TX

We’re so excited to introduce our Spotlight Athlete for the month of September is Sarah! Sarah is one of those that comes to the gym in a quiet manner, works incredibly hard not looking for any applause or attention, works out in the morning and all while working a job and taking care of her family. Sarah has been with us for a year and a half now and her transformation is a true testament to what hard work and complete focus and dedication can accomplish. You will never hear her complain and you rarely will see her without her trademark smile. She’s an inspiration for anyone who’s been wondering if the CrossFit methodology is for everyone. We asked Sarah a few questions about her time here with us. Check out what she said below. “1 - I'm an Australian-American dual citizen and have lived in the Austin area for almost 13 years. I'm married to a Texan and we made a Texan who turns 3 on Monday. I love all sports and have been involved in lots of different kinds including tennis, showjumping, dressage, track, soccer, netball (it's a British thing), triathlons, distance running, and now CrossFit! 2 - Several people in my neighborhood running group were already at CF3S with rave reviews. I was ready to try something different so I joined up. Loved it from the first class. 3 - Anybody can do CrossFit, it's for all body types and all fitness levels. It's fun and very much a team spirit atmosphere. 4 - Definitely the coaches! I work with Coach Al and Coach Blyth and have benefited so much from their patient and caring coaching style. 5 - In terms of fitness, I just want to build and maintain muscle mass as I get older (gulp). I want to stay fit and healthy so I can play with my little guy and have enough energy to keep up with him. Oh and obviously I want to be able to rock a bikini, who doesn't?”

July 29, 2022 | Pflugerville, TX

This is the difference 3 months of consistency can make!! My CrossFit Kid athlete, Amara started in my kids' program as soon as we were allowed to re-open after quarantine in May 2020. During every class, we would spend a portion of class time working on the air squat. In the beginning, Amara would squat on her toes, so I started having her squat to a target (here to the edge of a crate - top picture) while working on her form and positioning while maintaining stability in her body to achieve solid movement. By providing her clear cues and a simpler progression that is understandable to kids, over the course of the last 3 months of consistency, you can see how much stronger her squat is now in the bottom picture. By the end of August in the bottom picture, Amara is squatting with a 5-pound training bar. As much as she was anxious to lift a bar when she first started in May, I told her form first, weight second. Amara stayed so patient and respected the process !! Just look at the progress! Keep it up, Amara! I am so proud of you! #high5 - Coach Blyth 🙌

August 02, 2022 | Pflugerville, TX

We’re so excited to introduce our Spotlight Athlete of the month of August is Mary! Mary always shows up to the gym with a big smile on her face and gives it her best every time and then gives a little more. She is hungry to learn and always ready to get to work. Mary is also very supportive of her fellow athletes in class and encourages them to reach their goals. Mary embodies what the CrossFit 3 Strands Community is all about! We asked Mary a few questions about her time here with us. Check out what she said below. 1 - Tell us about you. I'm a true Texas native, grew up in the Austin/Round Rock area. I'm a strong independent and hardworking single mom who has built a successful career over 20 years at Dell Technologies. I try not to take things too serious and enjoy what life has to offer. I enjoy taking care of my daughter, as well as spending time with friends and family. Things I really like are sunny days on a patio, great food and a good wine. And I'm always game for traveling somewhere new and exciting. 2 - What brought you to CrossFit? I was looking for a way to improve my health and some type of fitness that I could get addicted to. #addictedtobeingstrong 3 - What would you tell someone who is thinking about trying CrossFit? Don’t let the fear of other people’s opinions keep you from doing what you want. If you want to lift weights, then lift weights! JUST DO IT!! 😃 4 - What is the one thing that you like about CrossFit 3 Strands? The community of athletes and coaches that support each other. It's about building each other up and working hard. 5 - What are your future Goals/Plans? Stay consistent. Get to the next level and make this a lifestyle. Not going to give up on this CrossFit journey. Oh and continue to hit those PRs! 😊

July 28, 2022 | Pflugerville, TX

We hosted a Speed & Strength Camp for 17 kids! We met Monday-Thursday from 10am - noon. They were invited to come to the gym Monday-Thursday from 10 am - noon for 7 weeks. The camp improved their explosive power, strength, speed, quickness, and agility for all participants.The camp wrapped up at the end of July and all the kids left stronger, with more confidence, and physically more prepared for their sport.

July 27, 2022 | Pflugerville, TX

THE RESULTS ARE HERE! I MET MY GOAL! 🏆 COVID HAD ME! I gained a lot of weight during the pandemic and in March I hit 168 pounds. An ALL TIME HIGH! In 15 weeks, I lost FORTY POUNDS, reduced my body fat by SIXTEEN PERCENT and took TEN inches off my waist alone!! 🏋️‍♀️ I NEVER could have accomplished this without the encouragement and support of the CrossFit 3 Strands community! Especially that of Coach Blyth K. Boyer!! ❤️ In addition to pushing me during my CrossFit WODs, she trained me to eat for the best health and performance of my life! No pills or fasting, just eating clean, reducing my portions, and keeping my sugar intake low. I stayed consistent and trusted the progressions. This is where it has landed me.🌟 I also incorporated meditation DAILY which has become a HUGE passion for me. I now start each day by connecting to what I’m feeling in my heart. Then, I set a clear intention and visualize what I want to create.🧘‍♀️ I know this practice set me up for success and kept me on course when the going got tough! Now I’m more motivated than EVER to keep pushing for the greatest version of me. THIS is the version I want my girls to see. 💗 And nothing could be more motivating! Thank you so much Coach Blyth! And thank you to the entire CrossFit 3 Strands community! I am BEYOND grateful for you! 🙏❤️

Before and After Job Photos Pflugerville

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Pflugerville, TX

Congratulations to Christina for being selected as our January Spotlight Athlete of the Month! Christina has been with us for over a year and a half now and her transformation is a true testament to what hard work and complete focus and dedication can accomplish. She’s evolved tremendously as an athlete, puts in consistent work and all while working a job and taking care of her family. We asked Christina a few questions about her time here with us. Check out what she said below. 1 - Tell us about you. I am a Texan, born in the Dallas/Ft Worth area. Then around the 3rd or 4th grade we moved to Michigan, my dad worked for VW and headquarters was in MI, so that's where I grew up. After I graduated from college, Michigan State University (GO GREEN), I moved back to TX for my job and have been here ever since (22 yrs folks)! I was more than happy to get away from the cold and snow and return home. 😊 At a young age my parents put me in sports to help burn off all my extra energy: basketball, soccer, volleyball, softball, running, etc. I have always been active and love how I feel after a workout and now I have added CrossFit to my repertoire! 2 - What brought you to CrossFit 3 Strands? I have been a runner now for a good 20 years, and cross/strength training is a necessity to keeping your core strong, correcting muscle imbalances and reducing injuries. I was doing some light weights on my own but needed to get back to a more consistent weight lifting program. Several of my friends were already at CF3S and had amazing transformations. I was hungry for something new and ready for the challenge, sign me up! 3 - What would you tell someone who is thinking about trying CrossFit? Do it! You'll be amazed at what you can accomplish when you put your mind to something. Don't let it scare you, all fitness levels are welcome. The coaches and people at CF3S are amazing & supportive and make it a fun & worthwhile adventure! 4 - What do you like about CrossFit 3 Strands? I love the positive environment. Everyone is so friendly and helpful and the coaches are with you every step of the way. I also love the schedule, there are tons of options to choose from throughout the day/week. 5 - What are your future Goals/Plans? To stay healthy & strong, continue to build muscle, maintain my core & enjoy life. "Exercise gives you endorphins. Endorphins make you happy." - Legally Blonde