CrossFit 3 Strands Fitness & Nutrition

🔥 NEW MEMBER ALERT! 🔥

❤️🏋️‍♂️ Couples That Train Together…

…get stronger together! 💪

A huge welcome to Collin! His wife has been a longtime member of CrossFit 3 Strands, and after hearing all about the workouts, the community, and the fun, he finally decided to join in!

There’s something pretty awesome about supporting each other, showing up together, and working toward better health side by side.

We’re excited to have you with us, Collin! Let’s Go! 👊

🔥 NEW MEMBER ALERT! 🔥

A very BIG welcome to Shelley! 🎉

Shelley and I go way back! I had the opportunity to coach her years ago, and I’m so excited that our paths have crossed again. 💪

She’s no stranger to hard work, showing up, and getting after it, and we’re thrilled to have her as part of our community!

Welcome Shelley! We’re excited to have you here! 🔥

🔥🔥 NEW MEMBER ALERT! 🔥🔥

A HUGE CrossFit 3 Strands welcome to Ashley and Nick! 💪🎉

This awesome mother-son duo has officially joined the CF3S family, and they are already showing up ready to put in the work! There’s something special about seeing a parent and child chasing goals together, encouraging each other, and building strength side by side.

Ashley and Nick, we are so excited to have you both with us! 🙌👏🏋️‍♂️

🚨 NEW MEMBER ALERT! 🚨

Please help us give a huge CrossFit 3 Strands welcome to Carmen! 🎉💪

Carmen jumped right in and crushed her first workout, brought the smiles, and fit right in from day one! We’re excited to have you with us, Carmen! LET’S GO! 🙌🔥

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

Whether you’re a seasoned athlete, just getting started, modifying movements, or showing up to move with the community — there’s a version of Murph for you. From Mini Murph to partner options and scaled variations, these 6 workouts prove that effort matters more than perfection.

The goal isn’t doing it exactly the same as everyone else. The goal is to challenge yourself, honor the workout, and finish stronger than when you started.

No matter your age, fitness level, or experience:

✔️ You belong here

✔️ You can do hard things

✔️ We scale to keep moving forward together

Choose your version. Show up. Put in the work. 🇺🇸🔥

We were super excited and honored to bring CrossFit Kids to Wellness Day at Blackland Elementary today!
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🇺🇸 MURPH: THE PROTECTOR 🇺🇸

Join us this Memorial Day as we come together to honor the fallen through community, effort, and hard work. Murph is more than just a workout — it’s a chance to challenge yourself while remembering those who made the ultimate sacrifice.

📍 CrossFit 3 Strands
📅 Memorial Day • 5.25.26
🕗 Doors open at 8:00 AM for warm-up and prep
💥 Workout starts promptly at 8:30 AM
🎟 FREE community event — all are welcome!

Whether you’re doing the full workout, a scaled version, or tackling Murph for the first time, this event is for all ages and abilities. Show up, support each other, and put in the work together.

🎧 For safety reasons:
You may wear earbuds during the run portion only. No earbuds will be allowed inside the gym during the workout.

Bring your energy, your friends, and your community spirit. Let’s honor the meaning behind Murph the right way. 🇺🇸🔥

Big things happening at CF3S this summer! 🔥

So excited to officially welcome Aaron Merritt to our coaching team starting next week! I truly cannot say enough amazing things about this young man. I have personally coached Aaron since he was 12 years old, and watching his journey over the years has been incredibly special. He joined CrossFit 3 Strands alongside his mom, Coach Jess, back in 2018 when I first opened the gym and started out in my Sports & Performance Teen class.

Aaron went on to compete in the CrossFit Open and eventually made it all the way to the CrossFit Games as a teenage athlete. 🙌 But what makes me most proud is not just the athlete he became, it’s the person he has become! Aaron currently attends LSU pursuing a degree in Kinesiology and will graduate this December. We are so excited to have him home for the summer and joining our coaching staff over the next three months!

Aaron brings such a strong passion for helping others through fitness, hard work, leadership, and community. But even more importantly, he leads with faith, humility, and character. We are beyond blessed to have him pouring into our community and athletes this summer.

Please help me give Coach Aaron a HUGE CF3S welcome when you see him coaching next week! 🔥💪🙌

Here’s a little bit about Aaron:

“I’m an athlete pursuing a degree in Kinesiology and a career in fitness intervention. Whether it’s coaching or personal training, I aim to help better people’s lives through physical activity.

Before college, I competed as a teenage CrossFit Games athlete and have continued in that passion in my daily training as CrossFit is a community I love deeply. I stand for community, excellence and hard work but most of all, I stand for Christ. Faith is the biggest part of my life and the pursuit of wellness is something I practice, most deeply, on a spiritual level.

I’m looking forward to what God has next in store for me!”