CrossFit in Pflugerville | Strength & Conditioning Fitness 

February 01, 2023 | Pflugerville, TX

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.