Paul Hendricks

My story is probably not much different than others. I grew up with sports being my focal point. Always staying in shape and ready for the next sport to start. I joined the Army and still had to stay in shape for my PT tests. It wasn’t until I was in my early thirties that I started becoming less active and gaining weight. Megan and I got married and we had our two children and I really gained some weight then. Sympathy weight is real!

Anyway, I decided to make a change. I tried different diets and never stuck with them more than a month. I used to do Crossfit years ago and enjoyed it so I decided to join up and go for it again. When I started in August 2016 I weighed 220 pounds and had about a 40″ waist. As of today almost 5 months later I weigh 189 pounds and have a 35″ waist. Exercise alone didn’t get me there though. I had to change my diet and my portion sizes. Nothing crazy, just not 2-3 servings per meal. One normal serving for lunch and dinner. For breakfast usually about 1/2 cup of oatmeal with honey for sweetener. I also cut out most of the bad carbs and gluten. Stuff like breads and pasta. If you can get past that first week then it gets easier until one day it’s just your normal.

When I started I didn’t have any weight loss goals. I just wanted to get in better shape. In just under 5 months I’ve gone from doing ring pull ups to chest to bars, using a 20″ box for hand stand push-ups to strict hand stand push-ups. My weight lifting has gone up anywhere from 100-150 pounds from where I started. My goal was to make RX workouts by 6 months. I still can’t do all RX movements but I have been able to do most of our RX workouts these last few weeks. Thanks to the coaches and folks at Sprag I’ve worked out with for getting me closer to my goals. Anyone of any body type is capable of doing these WOD’s. It just takes the effort to show up and you have to want to make a change. If you do the folks here at Sprag can help you make it happen.

Diedhre Smack

I’m not a games athlete. And I don’t have any plans to be one. I Do This to Sweat & Have Fun…
I’m a homeschooling mom of 3 who loves crossfit & lifting. When I joined Sprag I had never heard of a DEXA scan, an REE or even macros. Enters  UMHB sports lab & Dr. Wilborn. Having a dexa scan done is traumatic. I will not even cushion that blow. Be prepared. Pack tissue. Phone a friend. Know that it’s a starting place and  if you follow the program you won’t see those numbers again. Macro-ing is not hard but like any lifestyle change there is a learning curve. Knowing that you have X many grams of protein, fat & carbs to hit daily takes the guesswork out of it. The folks at UMHB are SO knowledgeable but more importantly, they are SO PATIENT!! I tend to ask questions. A lot 😉 I track and measure my food in My Fitness Pal as recommended by UMHB. I did it grudgingly at first. Now I look at it like I do Wodify. I don’t know where I am if I’m not tracking. Has it worked? Well I am stronger and my breeches fall off on wall balls. And….wait for it….I GOT A PULLUP!!! Great wod coaching + science based diet = a better you. And who doesn’t want that?!

To finish up I just want to say that I love everyone here at Crossfit Sprag, they have been so supportive of me bettering myself and even more loving with all the hardship I have gone through during my time here. Thank you all!

**This picture (left) is 6 months after Diedhre followed the HPL nutrition plan they created for her!**


 Ashley Furst

ashleyfurst01 My name is Ashley Furst. I’m a 28 year old stay-at-home mom to my two children. I grew up in Belton and was an athlete early in life. In high school, I was captain of my soccer team, MVP of the district, and seeking out colleges to play at. Unfortunately, I suffered a knee injury right out of high school and quickly gave up my dreams of playing (an early glimpse into my self doubt). I found myself married, traveling, and with two beautiful children. Despite all the fun, I lived a very unhealthy lifestyle of gaining a lot of weight, then crash dieting to lose it. This went on for 5 years, and I always found myself in the same position- unhappy with myself and very unhealthy.

In 2014, I was up to my heaviest weight at 170lbs. We moved back to Belton, TX, and my mother motivated me to start Crossfit at Sprag. My mother has been doing Crossfit for almost 6 years (she’s ahh-mazing)! The atmosphere of great coaching and encouraging athletes had me hooked from the beginning. My coaches and the WODs began to push me beyond my self doubting limits. My fellow athletes encouraged me to start eating clean in combination with Crossfit, and that is when my body transformed completely. I committed to a few days a week of Crossfit and clean eating, and the results have been phenomenal. God also revealed issues I had with self doubt and lack of motivation, and I was determined to renew my thinking about myself (Isaiah 55:8-9). The positive atmosphere at my box further encouraged this- my coaches do not allow any negativity, which keeps me in check! I have never felt more strong (mentally and physically), empowered, and in control of my body.

In the two photos you see me in 2014 at 170lbs walking/crawling through the Warrior Dash. The next photo is a little over a year later, after one year of Crossfit, at 126lbs and stronger than ever! Even though I have shed some weight, I have yet to lose ANY strength! It isn’t about the weight loss at all, rather it is about respecting the body God has given me and living a healthy lifestyle that will inspire my own children one day. The constant encouragement I receive from my coaches, fellow athletes, and family is phenomenal. The WODs are always new and exciting (in a terrifying way), and push me above and beyond! I also owe everything to my sweet Crossfittin’ Momma who inspires me daily!

God has shown me much grace over the years, and I give HIM all the glory!
2 Timothy 1:7 “For God hath not given us the spirit of fear; but of power, and of love, and of sound mind.”


Tori BeforeCrossfit has been a part of my life for the past 3 years and I can honestly say I’m the healthiest and happiest I have ever been. I started going to crossfit because of my brother
and sister- in-law. After hearing them constantly talk about their love/hate relationship with crossfit for a few weeks they finally talked me into joining them one day. I was coming off of the lowest point in my life.

I had been an athlete my entire life and after a knee injury requiring 2 surgeries my athletic career was put to a pause. The picture on the side was when I was at my heaviest, out of shape, and unhappy with myself.

When I found crossfit I was on a come back to playing college soccer. I had been running and training on my own for about a year trying to get back into shape and crossfit helped me get to the next level. I went into my last two seasons in better shape than I ever had been and I firmly believe that was due to crossfit. My fitness and conditioning level was great, I knew how to properly eat to maximize performance, I had a much better understanding of my body awareness, and I felt STRONG. And not just physically strong, but mentally strong.

I didn’t believe Tug and Marty when they would talk about how hard the work outs were, and how sore they were. In my head I was thinking “yeah right, I’m a collegiate athlete….no way is what they are doing going to compare to how I’ve trained.”

I was quickly humbled the first day they talked me into going with them when I was on the ground in the typical “post wod position”. With that being said I was hooked, I loved every minute of it, even the points where I wanted to stop and thought I couldn’t go on anymore. There was something about being there and apart of that comradery that was all too familiar to me. Just like every sports team I’ve ever been on I felt a part of something again.

Every one I was working out with was on a different fitness level yet we were all doing the same work out, we all wanted to see each other succeed and see each other do the very best we could. We pushed each other and we fought together to get through the work, we weren’t going to let anyone stop. Who wouldn’t want to be apart of a community like that?!? Crossfit has now become a lifestyle for me, it changed my habits and way of life and it’s shown me just how hard I can fight.

Tori AfterI’ve found a way to compete again. I can’t play at a high level of soccer forever but I can be an athletic competitor forever. Whether it’s daily at the gym or on the big scale of the crossfit games, I love the fact that I get to compete! I’ve even had the opportunity to compete with Tug and Martha as my team mates, how cool is that! I have made some amazing friends through crossfit and I have THE BEST coaches.

The coaches at Crossfit SPRAG will do whatever they can to help you succeed. They want to see you do your best and they take pride in what they do. They are knowledgeable and can help any kind of person take their fitness to the next level, whether you are an ex-college athlete or a person that has never worked out a day in your life. They will scale and make the work outs compatible for what you specifically need.

I could go on and on about all the wonderful things crossfit has done for me personally, from bringing me closer to my family, making new friendships, living a healthy lifestyle, to boasting my confidence. The hardest part is starting, so what is stopping you? Come join us at Crossfit SPRAG where we don’t FLY SOLO, you wont regret it.



kristenI began my crossfit journey in April 2012, just a couple of days after my daughter’s 1st birthday. I cried after seeing pictures of myself from her birthday party and realized I had to do something. Jogging, along with my sporadic sets of crunches and push-ups, was obviously not enough to help me shed even half of the 70 lbs I gained with my pregnancy. I stumbled across crossfit by accident and didn’t know much about it. I loved the idea of having a coach and working out with a class to help keep me motivated. Crossfit has helped me to become mentally stronger than ever. I have been lucky enough to have highly skilled coaches that always focus on safety. I have not had to go to a chiropractor, PT, or receive steroid injections since beginning crossfit. This is a big deal because I have been in and out of doctors offices due to scoliosis and bulging discs since I was 15.

Even though I had lost weight and my body had changed quite a bit after 2 years of crossfit, I was still suffering from depression, anxiety, migraines, anemia, GI issues, constant fatigue, and acne. All these symptoms became exacerbated when I became pregnant with my 2nd child in January 2014. In the short 2 months since I began training at SPRAG, I have had major improvements in my overall health. Not only have I received exceptional training, but the nutrition counseling has been life changing for me. Blaine has helped me stay on track with my nutrition goals and has given me valuable tips. By improving my nutrition, I no longer suffer from depression, anxiety, migraines, anemia, GI issues, acne, or constant fatigue. I feel better at 26 weeks pregnant than I have ever felt in my life! I am so grateful for crossfit and especially Crossfit SPRAG!! Blaine and Adam truly care and understand each athletes goals. They go above and beyond to help us reach and exceed our goals. I plan to continue training there indefinitely and am so excited to keep striving to be the best me I can be with the help of Crossfit SPRAG!


Tug & Martha

My wife and I have been crossfitting now for a little over 3 years. After trying several different diets and exercise programs, Martha and her sister found something called Crossfit. I was skeptic about it at first but quickly fell in love with the sport and the community. Having completely different athletic backgrounds, Martha and I began doing the same workouts. Everyday we would finish the WOD on the floor and we were constantly sore. As the weeks went by, WODs became easier and the soreness wasn’t so bad. Also we started becoming a part of this neat little community and what began as a weight loss experiment became a way of life. My sister joined us and my kids became curious with it. When we started Crossfit we were severely out of shape (unless you consider round a shape). Martha struggled moving heavy objects and I struggled to even tie my shoes because my belly got in the way. We had absolutely no idea what a healthy diet was and were not happy with our physical selves.

Today we do physical activity for fun, Martha loves moving weight at the gym, we have learned how to eat healthy, I can tie my shoes with ease, and we are much happier in general. Also, I no longer drink and have completely quit nicotine because both interfere with my ability to Crossfit. My kids are all into athletics and sometimes even try eating mom and dads health food. We have the best group of friends we could ask for and it’s all due to Crossfit. We have also learned that results aren’t just about what numbers you see on a scale. Martha hasn’t changed her numbers on the scale much at all. However she has drastically changed what she sees in the mirror as well as what size clothes she buys. I have lost about thirty pounds and we have both completely changed our body compositions. We even have muscles now!!

Throughout the past 3 years, we have worked out beside people of all shapes, sizes, and abilities. We have fought through tough workouts with a 16 year old kid, a 70 year old man, and all kinds of people in between. That’s one of the best things about Crossfit. Everyone does the work but it is scale-able to your level and at SPRAG we have great coaches who will know your capabilities. We have been privileged to witness so many peoples success and look forward to seeing many more. I believe in Crossfit but more than that I believe in our coaches. At SPRAG, our coaches have the knowledge, facility, and desire to help every one of their athletes surpass their goals. For example, my son began working with coach Blaine about 3 years ago to improve his football skills. He began a stiff awkward guy and has completely transformed into an actual athlete. He has gone from a substitute to a starting “A” team athlete and a strong competitor in the middle school line-man challenge and most importantly has improved his self confidence and coordination.

As an athlete, husband, father and brother I could never say enough about the positive effects that the SPRAG coaches and Crossfit have had on mine and my families life. I am so thankful God gave Martha the courage to walk into that box, among all those INTIMIDATING athletes, to that scary looking coach, and signing our butts up!! Good job babe.!! If your wanting to lose
weight, get strong, get healthy, just workout, and/or hang out and meet all kinds of cool people…..Come check us out because at SPRAG…… WE DON’T FLY SOLO!! Thanks Coach Blaine and Adam. Micah… you’re cool too!!

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**DROP-IN RATE: $20 for a day, $25 for a single day + Sprag T-shirt! Longer than a day? contact coaches for rates**

1008 Arbor Park Dr. Ste C Belton, TX 76513
At the Corner of 121 and 190 in Belton.
(Belton Business Park)

Phone Numbers:
Blaine – (254)760-3636
Adam – (682)554-4411
Derek – (254)791-9876

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Aches and Pains?

Something bother you day to day? Keeping you from the fun in the gym? Check in with our very own Chiropractor/Athletic Trainer, Dr. Austin Reynolds!

Located in the SPRAG Facility, Dr. Reynolds can help you on your time!