CrossFit 3 Strands Fitness & Nutrition

Congratulations to our members Kim and Wade who competed in the Deka Fit Challenge today in Cedar Park! Both Kim and Wade placed first place in each of their respective age groups! Way to GO you two!! You both CRUSHED it! 💪🏋️‍♂️👏

You’re gonna WIN @ CrossFit 3 Strands Fitness & Nutrition! Come on in and give it a go!

Did you get a W today?

A very big welcome to our newest member, Natalie!! We are so glad you have joined us! 🙌💪🏋🏻‍♀️

To those serving, those who have served and those who have gave the ultimate sacrifice, thank you for our freedom.

Happy 4th of July from CrossFit 3 Strands!🇺🇸

🇺🇲

We are so excited to introduce our Spotlight Athlete for the month of July is Teresa!
Teresa comes to class in the evenings all the while working a job and taking care of her family. Teresa works really hard in class and her transformation has been a true testament to what hard work and complete focus and dedication can accomplish! She’s an inspiration for anyone who’s been wondering if the CrossFit methodology is truly for everyone.
We took a few moments to interview Teresa to find out why she chose 3 Strands and what’s kept her coming back day in and day out. Check out what she said below.

1 - Tell us about you.
My full name is Maria Teresa but I go by Teresa. My mom and siblings call me Terri. My husband calls me hummy and my kids call me the mama. I am a teacher to 22+ new little faces every year. I love teaching my littles and watching them blossom and grow. I enjoy reading, gardening, running and crossfit.

2 - What brought you to CrossFit 3 Strands and why did you join?
I have been doing crossfit off and on for about 10 years. I came to Crossfit 3 Strands because I love coach Blythe and I trust her with my fitness goals.

3 - What is the one thing that you like about CrossFit 3 Strands?
I love the coaching staff that coach Blythe has on staff. They are very knowledgeable, kind and motivating. They model and adjust workouts to meet my needs. For example, I am afraid of heights and box jumps are a hard no for me instead I do step ups. I don't know how to do double unders nor do I have a desire to learn(lol, sorry not sorry) instead I do singles. I love that there are always options for the workouts and that no matter what option you pick, everyone there cheers you on.

4 - What's changed in your life since you joined CrossFit 3 Strands?
I am more confident and stronger. Crossfit has helped me become a stronger runner and overall fitter healthier me.

5 - What advice would you give to a new person?
Go at your pace. This was my mistake and the reason I kept quitting, I am very competitive and I kept trying to compete with everyone else. It took me a long time to realize that I can just work hard for me and not worry about what everyone else is doing. So I would say do the very best you can and get your sweat on!

6 - What are your future Goals/Plans?
My goal this year is to complete 5 half marathons before my 51st birthday. I tried last year but life got in the way but this year it's game on!

Please join us for our Fourth of July workout sesh! Open to all abilities. Doors open at 8:30 am for all to join in. Feel free to bring along your buddies and fam for some fitness fun! Workout 🏋️‍♂️ 🙌🇺🇸

⚡️Quick reminder about our schedule next week. We will have a NORMAL CLASS SCHEDULE MONDAY TO WEDNESDAY, then a few modifications later in the week.

All are welcome to attend- so grab some friends, get in a good sweat sesh and refuel. 😋.

If you’re going to come please RSVP in the comments below. Hope yo see y’all there!! 🙌🇺🇸 🎆

Big shout out to our Sports & Performance Athlete, Walker who attends classes weekly to strengthen his sport of select Baseball! Walker is on team, Action Silver 15u division. Action Silver won 12-3 against Canes Prospects 15u last week! Walker went 2-3 with 2 RBIs and a triple. He plays 1B, LHp & OF.
The CrossFit strength & conditioning program at 3 Strands has helped strengthen his baseball performance significantly and has given him the upper edge he needs. It has helped him have a significant increase in velo pitching and faster bat speed hitting! Keep at it, Walker!! We are so proud of you! 🏋️‍♂️⚾️👏

A very big welcome to our newest member, Anantha! We are so glad you have joined us! 🙌💪🏋🏻‍♀️

Big Congratulations and job well done to our athlete, and coaches, and competing in the .fit Challenge in Austin today! Way to crush it, y’all!!
🏋️‍♂️🏃‍♂️🏃‍♀️👏🙌

On this Memorial Day, remembering and honoring all those that paid the ultimate sacrifice for our freedom everyday. Thank you will never be enough. 🇺🇸

If you are joining us on Memorial Day for MURPH, but are unsure if you should wear a weighted vest, here are some general guidelines that can help you make that decision.

In general, if you typically scale your workouts then a weighted vest is not advised. Safety first and if you are unsure please ask our Coaches for guidance. 😃

Big shout out and congratulations to our athlete, Sumit who ran in the Hometown HALF marathon in Marble Falls last weekend! WELL DONE, SUMIT!!🏃‍♂️👏 💪

Come workout with us on Memorial Day (Monday, 5/27) at 8:30 am to honor all fallen HEROS as we host the MURPH HERO WOD.

This workout is for EVERYONE!! There are lots of options when it comes to tackling this hero WOD. Whether you do it with a friend, “The Other Murph” or pick one of the other scaling options you’ll get in a great workout, but most importantly be supporting all the men and women who have passed while serving in the military.

We will only have ONE HEAT. The doors will open at 8 am so everyone can warm-up and the WOD will start right at 8:30 am.

MURPH WOD: For time
Rx'd
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile run

Intermediate
1-mile run
50 pull-ups
100 push-ups
150 air squats
1-mile run

Beginner
800-meter run

Then, 10 rounds of:
5 ring rows
10 push-ups (from knees or with hands elevated on a box)
15 air squats

Then, 800-meter run

Whether you’re looking to get back into fitness, an experienced crossfitter, or just want to change things up, come check us out!

⭐️ Click the link below to start your 1️⃣ week free trial

⭐️ Visit us for Free Community Camp every Saturday at 8:30 am

https://www.crossfit3strands.com/programs/get-started

We were super excited and honored to bring CrossFit Kids to Wellness Day at Blackland Elementary today!
💪✌️

Happiest of Birthdays to our very own, Coach Jessica! I hope you have an amazing time celebrating you! I am truly so thankful for you and all you do for the community and the box!
🎂💪🏋🏻‍♀️

We are excited to introduce our Spotlight Athlete for the month of May is Wade! Wade is a true testament to what hard work and complete focus and dedication can accomplish. He hustles hard in class and his effort and drive speak volumes! He embraces and lives the message at 3 Strands; the quality of our health determines the quality of our lives and that we should constantly seek challenges and ways to better ourselves so that we can be the people we were meant to be. I also want to give Wade an extra shoutout as he’s not one to blow his own horn….Wade has been a competitive CrossFit athlete since 2011! This year in The 2024 CrossFit Open, Wade competed in the 65+ Masters Division and finished 502nd WORLDWIDE, 359th IN THE UNITED STATES and 157th IN OUR REGION!! Truly impressive, Wade! You continue to excel and inspire all of us!

We asked Wade a few questions about his time with us. Check out what he said below….

1. Tell us about you? I have lived in the Austin area for all but two years and I am 67 years old. I have been drinking the CrossFit koolaid since 2011. Happily married for forty years. Two married daughters, two granddaughters and one grandson.
I appreciate 3strands for considering me to be worthy of this award.

2. What brought you to CrossFit 3 Strands? Coming out of Covid hibernation I wanted to get back into a gym.

3. Why did you join CrossFit 3 Strands? The convenience, the people, the coaches and the flexibility in programming.

4. What would you tell someone who is thinking about trying CrossFit? I enjoy having the instruction and encouragement that you get from coaches along with solid scalable programming.

5. What is the one thing that you like about CrossFit 3 Strands? I like the coaches, the people, the schedule and convenience at 3strands.

6. What/who inspires you? I am a competitor at heart and enjoy pushing myself to be and stay fit after having a heart attack at age 51.

7. What are your future Goals/Plans? I plan to continue working out as long as possible to hopefully avoid the chronic health conditions that come with age.

GOOD LUCK to our two teams representing 3 Strands, Team Buns & Guns and Team Chalk To Me Dirty at the MardiBrawl Competition at Voodoo CrossFit in Austin this morning!!

Y’ALL ARE GONNA CRUSH IT‼️🙌👊👏🔥🏋️‍♂️

Come on out this morning to cheer on our athletes!! 👏

Big shout out and congratulations to 3 Strands member, Christina who participated in “Slaying The Dragon” Trail Hiking Race by trekking 27 miles around Goodwater Trail at Lake Georgetown along with friends this past weekend! Way To Go strong Momma! 👏🙌💪

A very big welcome to our newest member, Katie! We are so glad you have joined us! 🙌💪🏋🏻‍♀️

Coming up on Memorial Day, we will be honoring Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A United States Navy SEAL officer, Murphy was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.

The “Murph” Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Thursday August 18, 2005 (050818), where the post stated “This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.” “Murph” has become one of the most famous CrossFit workouts, especially popular as a tribute on Memorial Day in the US, when the workout is sometimes referred to as “Memorial Day Murph.”

Memorial Day is Monday, May 27th! Regular scheduled classes will be cancelled. We will only be open from 8 AM to 10 AM for Hero WOD, Murph!

** Please note there is only ONE heat! WE WILL ALL START THE WOD AT 8:30AM! **

This workout is FREE and open to the community.

For Time:
1 mile run
100 pull-ups
200 Push Ups
300 squats
1 mile run
With a weighted vest 20/14 lbs.
There are several different options on how to perform Murph. Look at the next two slides to see 6 ways to scale Murph, in addition some guidance on using a weighted vest.
Many scaling options will be available for all abilities to participate.If you don’t want to do Murph or a version of Murph, we will have a workout posted on a whiteboard that you may do in place of Murph.

🇺🇸💙❤️

Thanks to everyone that came out today to honor fallen hero Travis Manion. Travis was a fierce athlete throughout his life - he was an avid runner and a wrestler at the United States Naval Academy. He had especially strong legs and this workout reflected that.

🔵Today’s WOD represented the day he made the ultimate sacrifice in Iraq on April 29, 2007.

🔵400-meter run, then 29 back squats, repeated for 7 rounds for time.

It was a physical and mental challenge, but that didn’t stop you from completing the task. We are so proud of everyone!

It was an honor to host and for a special CrossFit workout this morning! It was full of fitness and fellowship! So glad y’all could join us! Looking forward to our next event!
🏋️‍♂️ 🇺🇸🙌

We are honored to host The Travis Manion Foundation, Manion WOD on Saturday, April 27th at 9am!

This will be our Community Workout which is normally schedule Saturday mornings!

Please join us by registering at the link provided below!

Complete the Manion WOD (Workout of the Day) to honor the life and legacy of 1st Lt Travis Manion, USMC. The workout - designed to test physical and mental endurance - represents the date Travis made the ultimate sacrifice in Iraq on 4/29/07. Throughout his life, Travis was a fierce athlete who pushed his own limits in and out of the gym.

All participants, regardless of ability, are encouraged to challenge themselves to complete a 400-meter run and 29 weighted back squats, repeated for 7 rounds.

Lots of scaling options will be offered for all fitness levels to participate.

This Hero WOD may be completed individually for time, or split with a partner or team. Another option is to do a portion of the squats and running and supplement the workout with some other movements as well. The most important aspect of this workout is that it’s completed to honor the life and legacy of a fallen hero.

https://runsignup.com/Race/TX/Pflugerville/ManionWODCrossFit3Strands

We are honored to host The Travis Manion Foundation, Manion WOD on Saturday, April 27th at 9am!

This will be our Community Workout which is normally schedule Saturday mornings.

Please join us by registering at the link provided below!

Complete the Manion WOD (Workout of the Day) to honor the life and legacy of 1st Lt Travis Manion, USMC. The workout - designed to test physical and mental endurance - represents the date Travis made the ultimate sacrifice in Iraq on 4/29/07. Throughout his life, Travis was a fierce athlete who pushed his own limits in and out of the gym.

All participants, regardless of ability, are encouraged to challenge themselves to complete a 400-meter run and 29 weighted back squats, repeated for 7 rounds. Lots of scaling options will be offered for all fitness levels to participate.

This Hero WOD may be completed individually for time, or split with a partner or team. The most important aspect of this workout is that it’s completed to honor the life and legacy of a fallen hero.

https://runsignup.com/Race/TX/Pflugerville/ManionWODCrossFit3Strands

Happy Easter from all of us at CrossFit 3 Strands!

This Good Friday morning we hosted a team from . They exposed us to a new fitness framework called INTEGRATION. INTEGRATION workout combines physical work and spiritual work into one workout!

This morning we performed the PASSION WOD:
100 DOUBLE UNDERS
800M BARBELL CARRY 135/95
100 BURPEES

A very big thank you to Nick and Veronica from The Hope Project! It truly was an amazing spiritual fitness event! Looking forward to our next one!

Also a very big thank you to Nikole from for partnering with us and providing juice try and buy options for us!