MEET OUR TRAINERS

Get To know The Team

MEET OUR TRAINERS

Get To know The Team

MEET OUR TRAINERS

Get To know The Team

Coach BLYTH

Owner, Trainer

Experience:

  • CrossFit Level 2
  • CrossFit Teens
  • CrossFit Kids
  • Sport & Performance

Coach BLYTH

Owner, Trainer

Experience:

  • CrossFit Level 2
  • CrossFit Teens
  • CrossFit Kids
  • Sport & Performance

coach Bonnie

Owner, Trainer

Experience:

  • CrossFit Level 1
  • CrossFit Kids
  • CrossFit Endurance
  • CrossFit Olympic Lifting
  • Coopers Law Enforcement Fitness

coach BoNNIE

Owner, Trainer

Experience:

  • CrossFit Level 1
  • CrossFit Kids
  • CrossFit Endurance
  • CrossFit Olympic Lifting
  • Coopers Law Enforcement Fitness

coach Melanie

Trainer

“I began my journey to a healthier lifestyle in 2016, which led me to CrossFit in 2017. I’ve been hooked ever since my first early morning class with Trainer Blyth! When CrossFit 3 Strands opened, my love for fitness grew along with this amazing community. Thanks to the encouragement and support of my Trainers and friends, I decided to become a CrossFit Level 1 Trainer so that I may help others on their journey toward health and fitness. I learned so much from the certificate course and CF3S Trainers, and continue to learn every day as both an athlete and Trainer. I’m excited for this new adventure and to have the opportunity to help the athletes of CrossFit 3 Strands achieve their goals!”

Experience:

  • CrossFit Level 1

coach Al

Trainer

"After years of unsuccessfully looking for something to help with weight loss, help increase my energy and maintain/improve strength, I discovered CrossFit in 2012.


A few months into my CrossFit journey, after the initial shock wore off, I fell in love with the CrossFit methodology and practices. I began to lose weight, increase my energy and strength.


CrossFit is unlike a gym… it is a way of life. I love the strong sense of community and the support from other athletes to constantly improve. I decided to follow this path to teach others and instill the passion and love I have for CrossFit. My main goal is to constantly learn and be challenged into new ways of thinking to provide a higher level of coaching."

Experience:

  • CrossFit Level 1
  • CrossFit Level 2
  • CrossFit Weightlifting

coach GLENN

Trainer

"After graduating college and being discharged from Air Force and the National Guard, I started my fitness journey about 35 years ago when I arrived In Austin from West Virginia. My hobby was a Scuba Instructor and conducted classes out at Lake Travis. Started running 5ks to lose some weight. Enjoyed running and became more serious about it. Since I’ve ran 10ks, half marathons, and about 17 full marathons. Whereas my personal best is 3:07 and qualified for and ran the Boston Marathon. Afterwards I ventured into ultra-marathon running and competed in 50ks and 50 milers. One time I came in 3rd place in my division for a 50k trail run. That was not enough. I dived into triathlons. Started out small sprint triathlons and I caught the bug, long distance tri’s. I’ve competed in sprint and Olympic distance triathlons. Placed in my age group a few times. One year was ranked 7th in the state within my age group. Then came Ironman Triathlons. Whereas I completed five Ironman triathlons and missed qualifying for Hawaiian Ironman by one spot. My personal best was 10 hours 53 minutes at Ironman Canada. To the say least I was an endurance junkie.


In addition to racing and competing in triathlons. I wanted a tad bit more. I founded the Lake Pflugerville Triathlon in 2007. We started with 350 triathletes to about 850 triathletes in seven years. Passed the reins over to someone else in 2015. Additionally, I’ve conducted classes on open water swimming. As well as competed in long distance swimming. Such as one mile to 5k open water swimming.


Long-distance running and triathlons provided me great memories and experiences. Met multitude of people and developed friendships along the way. However, I still run 3-4 times a week and do enjoy it.

For 12 years I was on staff as swim instructor and then became Camp Director for adult base fitness camp in West Texas. Davis Mountains Fitness and Training Camp that provided running, biking, hiking, and several activities throughout the week. I’ve been around fitness activities for good bit of my life. Then I wanted something different. Challenge myself again! I walked into a CrossFit Gym August 2015 and came the “Wow” factor. There were people doing handstand pushups on the wall, deadlifting, and rope climbing. I met Blyth, she was my elements coach and I started her class 3x a week. I have competed in CrossFit and been humbled with amazing things that cross-fitters can do. I’ve even placed 3rd in my age group at one competition.


For the past five years, CrossFit has helped me to get into shape. Getting into shape has allowed me to backpack 65 miles within the mountains of North Carolina and portion on the Appalachian Trail. I also completed the Inca trek to Machu Picchu in Peru. I trekked eight days and reach Africa’s highest peak, Mt. Kilimanjaro. Hopefully I will be able to trek Everest Base Camp this fall. Depends on Covid.

I’ve met CrossFit five years ago and have not looked back. I’m still with CrossFit, will continue, and welcome the next chapter. I’m a 60 year old “CrossFit Level 1 Trainer” at CrossFit 3 Strands and this story continues....!"

Experience:

  • CrossFit Level 1
  • Endurance Coach

coach DANA

Trainer

"Hi! My name is Dana and I’m so excited to be joining the coaching team at 3Strands!! I live in Pflugerville with my husband, Josh, and my daughters, Katie and Allison. I teach high school math to some amazing kids during the day and I enjoy spending my evenings CrossFitting and being mom to my girls.


I started working with Coach Blyth in March of 2021. I did remote personal training with her and I would workout at home. Once summer came and I was no longer teaching every day, I started going into the gym to work with Blyth in person. I fell in love with CF3S and the CrossFit philosophy and have been coming to classes ever since. I have changed so much in such a short period of time because of CrossFit. I am more disciplined with my workouts and with my nutrition. In September, I decided that I wanted to share what I’ve learned on my health and fitness journey with others and the next step for me was to become a CrossFit Level 1 Trainer. I’m excited about this new opportunity and I look forward to working with you to help you reach your goals."

Experience:

  • CrossFit Level 1

coach CALEB

Trainer

I am a husband, a father, and a former teacher/coach. In my 11 years in Education, I had the honor of coaching an array of different sports for different high schools across Texas. I am very blessed to now hold the title of Level 1 CrossFit Coach where I can share my passion with the amazing members at 3 Strands.

Experience:

  • CrossFit Level 1

coach SAM

Trainer

Coach Sam began CrossFit in 2015 with the sole purpose of preparing for basic training with the Army National Guard. CrossFit not only helped Sam feel confident for 10 weeks of basic training, but she also fell in love with the sport! In 2020, Sam got her CFL-1 and began coaching in Michigan. Sam is passionate about people and movement! She loves to see athletes push themselves, grow, and get better! Her favorite movement is the Clean, and she’s working on getting better at Double Unders. Along with being completely obsessed with CrossFit, Sam loves Jesus, backpacking, triathlons, and protein bars.

Experience:

  • CrossFit Level 1

Melanie

Admin Coordinator

“I began my journey to a healthier lifestyle in 2016, which led me to CrossFit in 2017. I’ve been hooked ever since my first early morning class with Trainer Blyth! When CrossFit 3 Strands opened, my love for fitness grew along with this amazing community. Thanks to the encouragement and support of my Trainers and friends, I decided to become a CrossFit Level 1 Trainer so that I may help others on their journey toward health and fitness. I learned so much from the certificate course and CF3S Trainers, and continue to learn every day as both and athlete and Trainer. I’m excited for this new adventure and to have the opportunity to help the athletes of CrossFit 3 Strands achieve their goals!”

Experience:

  • CrossFit Level 1

coach al

Trainer

"After years of unsuccessfully looking for something to help with weight loss, help increase my energy and maintain/improve strength, I discovered CrossFit in 2012.


A few months into my CrossFit journey, after the initial shock wore off, I fell in love with the CrossFit methodology and practices. I began to lose weight, increase my energy and strength.


CrossFit is unlike a gym… it is a way of life. I love the strong sense of community and the support from other athletes to constantly improve. I decided to follow this path to teach others and to instill the passion and love I have for CrossFit. My main goal is to constantly learn and be challenged into new ways of thinking to provide a higher level of coaching."

Experience:

  • CrossFit Level 1
  • CrossFit Level 2
  • CrossFit Weightlifting

coach GLENN

Trainer

After graduating college and being discharged from Air Force and the National Guard, I started my fitness journey about 35 years ago when I arrived In Austin from West Virginia. My hobby was a Scuba Instructor and conducted classes out at Lake Travis. Started running 5ks to lose some weight. Enjoyed running and became more serious about it. Since I’ve ran 10ks, half marathons, and about 17 full marathons. Whereas my personal best is 3:07 and qualified for and ran the Boston Marathon. Afterwards I ventured into ultra-marathon running and competed in 50ks and 50 milers. One time I came in 3rd place in my division for a 50k trail run. That was not enough. I dived into triathlons. Started out small sprint triathlons and I caught the bug, long distance tri’s. I’ve competed in sprint and Olympic distance triathlons. Placed in my age group a few times. One year was ranked 7th in the state within my age group. Then came Ironman Triathlons. Whereas I completed five Ironman triathlons and missed qualifying for Hawaiian Ironman by one spot. My personal best was 10 hours 53 minutes at Ironman Canada. To the say least I was an endurance junkie.


In addition to racing and competing in triathlons. I wanted a tad bit more. I founded the Lake Pflugerville Triathlon in 2007. We started with 350 triathletes to about 850 triathletes in seven years. Passed the reins over to someone else in 2015. Additionally, I’ve conducted classes on open water swimming. As well as competed in long distance swimming. Such as one mile to 5k open water swimming.


Long distance running and triathlons provided me great memories and experiences. Met multitude of people and developed friendships along the way. However, I still run 3-4 times a week and do enjoy it.


For 12 years I was on staff as swim instructor and then became Camp Director for adult base fitness camp in West Texas. Davis Mountains Fitness and Training Camp that provided running, biking, hiking, and several activities throughout the week. I’ve been around fitness activities for good bit of my life. Then I wanted something different. Challenge myself again! I walked into a CrossFit Gym August 2015 and came the “Wow” factor. There were people doing handstand pushups on the wall, deadlifting, and rope climbing. I met Blyth, she was my elements coach and I started her class 3x a week. I have competed in CrossFit and been humbled with amazing things that cross-fitters can do. I’ve even placed 3rd in my age group at one competition.


For the past five years, CrossFit has helped me to get into shape. Getting into shape has allowed me to backpack 65 miles within the mountains of North Carolina and portion on the Appalachian Trail. I also completed the Inca trek to Machu Picchu in Peru. I trekked eight days and reach Africa’s highest peak, Mt. Kilimanjaro. Hopefully I will be able to trek Everest Base Camp this fall. Depends on Covid.


I’ve met CrossFit five years ago and have not looked back. I’m still with CrossFit, will continue, and welcome the next chapter. I’m a 60 year old “CrossFit Level 1 Trainer” at CrossFit 3 Strands and this story continues....!

Experience:

  • CrossFit Level 1
  • Endurance Coach

coach DANA

Trainer

"Hi! My name is Dana and I’m so excited to be joining the coaching team at 3Strands!! I live in Pflugerville with my husband, Josh, and my daughters, Katie and Allison. I teach high school math to some amazing kids during the day and I enjoy spending my evenings CrossFitting and being mom to my girls.




I started working with Coach Blyth in March of 2021. I did remote personal training with her and I would workout at home. Once summer came and I was no longer teaching every day, I started going into the gym to work with Blyth in person. I fell in love with CF3S and the CrossFit philosophy and have been coming to classes ever since. I have changed so much in such a short period of time because of CrossFit. I am more disciplined with my workouts and with my nutrition. In September, I decided that I wanted to share what I’ve learned on my health and fitness journey with others and the next step for me was to become a CrossFit Level 1 Trainer. I’m excited about this new opportunity and I look forward to working with you to help you reach your goals."

Experience:

  • CrossFit Level 1

coach CALEB

Trainer

I am a husband, a father, and a former teacher/coach. In my 11 years in Education, I had the honor of coaching an array of different sports for different high schools across Texas. I am very blessed to now hold the title of Level 1 CrossFit Coach where I can share my passion with the amazing members at 3 Strands.

Experience:

  • CrossFit Level 1

coach SAM

Trainer

Coach Sam began CrossFit in 2015 with the sole purpose of preparing for basic training with the Army National Guard. CrossFit not only helped Sam feel confident for 10 weeks of basic training, but she also fell in love with the sport! In 2020, Sam got her CFL-1 and began coaching in Michigan. Sam is passionate about people and movement! She loves to see athletes push themselves, grow, and get better! Her favorite movement is the Clean, and she’s working on getting better at Double Unders. Along with being completely obsessed with CrossFit, Sam loves Jesus, backpacking, triathlons, and protein bars.

Experience:

  • CrossFit Level 1

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