Our Community.

This is your page for all the latest news and info from the box - it’s an interactive newsletter!

If you’ve found this page when checking out us and our website, welcome!

CrossFit is synonymous with community, the Three Flow membership is welcoming, supportive and encouraging.

Our coaching team and membership embrace this aspect of our sport and show that anyone can do CrossFit. We cater for all levels of experience and ability

Head over to our Contact Page and drop us a message with any questions or to find out more about the gym and Three Flow.

Membership forms.

If you need to Hold, Switch or Cancel your membership please click on the relevant option below.

The terms of each are on the form, please note the date each form is required to be sent in by.

HOLD FORM
CANCEL FORM
SWITCH MEMBERSHIP FORM

Last month saw some amazing check in milestones from our members.

Congratulations to you all on your awesome consistency.

keep the fantastic work up!

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MONTHLY WINNERS!

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January: Jarrod

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February: Kirk

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March: Caitlin, Fee & Tara

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April: Karen, Fee & Tara

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May: Fee

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June: Tara

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July: Tara

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August: Tara & Pia

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September: TBC

🏆 MONTHLY WINNERS! 🏆 January: Jarrod 🏆 February: Kirk 🏆 March: Caitlin, Fee & Tara 🏆 April: Karen, Fee & Tara 🏆 May: Fee 🏆 June: Tara 🏆 July: Tara 🏆 August: Tara & Pia 🏆 September: TBC

happy birthday to those in our community celebrating in the month of september!

we hope you all have a wonderful day

CYCLE OVERVIEW

Starr Strength - 4 Week Block

We’re just finishing Block 2 of 5 and about to hit a deload week as we continue through this 20 week cycle.

After deload we’ll move to Front Squats and a Clean and Jerk complex with some metabolic conditioning and work on TnG Deadlifts.

Gymnastic’s will continue its focus on Pull power and grip and core strength work.

NUTRITION CORNER

LATEST NEWS

  • Our amazing community raised $1,160 for PTSD Dogs Australia

  • Our awesome member Renee qualified for the Masters League Finals

  • We held our traditional Anzac Day WOD ‘Langley’ for our 11th year, honouring those that have or still serve

  • Our timetable will adjust from 11th May for the mornings and we have Term 2 of our Kids and Teens program on now

  • MA Strength Weightlifting Seminar is coming to CrossFit Three Flow!! 26th and 27th September - email us to find out more

Text reading 'SHE' in yellow, 'women' in yellow underneath, and the word 'HATES' in large, stylized gray gothic lettering.
A black and white graphic with an anchor and the words 'Crossfit ThreeFlow Anchorage' surrounding it.

Our female focussed program ‘She Flows’ is now on the timetable, contact us regarding this or keep an eye on our social media account for find out more.

Our Men’s Mental Fitness Group ‘3F Anchormen’ is on the website, this group is open to all. Please check the page out and contact us to find our more.

COMPETITION CALENDAR

Some CrossFit / Weightlifting Competition Dates for your calendar!

January: Sender Down Under and the Masters HQ Online Open Qualifiers

February: The CrossFit Open begins!

March: Final two weeks of the CrossFit Open and then the Qualifiers for the Top 25%

June: Gauntlet: The Reckoning

July: The Butterfly Effect & The CrossFit Games is here!! Here is how to watch all the action

November: Battle of the Ages

Take a look at our social media channels for some of what we’re doing at CrossFit Three Flow

We also have a Movement Library on our YouTube channel as well as featuring the movements for the day’s programming on our Gym app.

Don’t forget to check out our latest merch too! Click on the image to be taken to our online store.

Collection of four clothing items: a black T-shirt with yellow and white text, a brown hoodie with gold text, a blue T-shirt with cartoon graphic and text, and a black zip-up sweatshirt with text.
Want to learn more about weightlifting? Coach Manuel is a USA Weightlifting Coach and Referee and who has trained at several Chinese Weightlifting gym and learnt how to also teach this style of lifting in his seminars. We’re delighted to bring
HAPPY BIRTHDAY COACH CHRIS!! An awesome Dad, Husband, Coach, Athlete and Human! Thank you for everything you bring to the coaching team and community mate, you’re an absolute legend. Have a great day and we love and appreciate you 🟡🔵 🎂🎉🥳
Wow! Winter is already over and we are kicking into Spring in style. Last month we saw Tara and Pia take top spot for the most check in’s to our @crossfit classes, Patricia and Beryl locked in 2nd and 3rd spot. We also saw a heap on 21 & 2
Happy Fathers Day to all the Dads out there! We hope you know you are loved and appreciated! Have the best day enjoying what you love today, we also hope someone tells you really fantastic joke today. #fathersday #crossfitdad #welovedads #thanksdad
Happy Birthday to the Boss 🌟 No one works harder than this guy 💙💛 The hours that no one sees, the continued drive and passion to help people and deliver everyday something really special. Three Flow is what is because of the love and care that ha
Q. Thinking about starting something new? Maybe you’ve been gone a while and worry about coming back? Worried about what people will think? I’m too old or injured? Is this kind of thing good for kids? A. Every single one of us started t
We keep it simple…. no hidden costs, additional fees, no lock in contract and everything is on our website - the pricing is even broken down so you can compare/calculate on a weekly, fortnight and monthly basis (we bill monthly). If you&rsquo
Welcome to August! July saw Tara take the top check in’s again! Amazing work mate and tight race in second and third. We also saw Geordian and Caitlin clock their 500th check in, Adam lock in his 200th and Adam, Hannah and Annette their 100th
Last months check winner was Tara with a massive 25, that nudging past Deano, Patricia, Fee, Mel and Jarrod. Excellent work Tara and to all who made it into the list (check your Push Press app for final places!). We also have some birthdays to celebr
Some kids and teens love sport, some don’t - we get it. As a parent you want your kids to be active but sometimes it’s tricky to find a sport or type of fitness that they would enjoy. CrossFit offers variety alongside fitness and the op
The biggest Happy Birthday to one very special human 🌟Coach Mel🌟 @the.life.of.melis76 💛💙🍾🎉🎂 We have had the privilege of knowing Mel for over a decade. We have had the pleasure and privilege of her dedication, knowledge, heart, humour and lov
Happiest of Birthdays to this absolute legend Coach Jeremy! He’s been apart of the creation of Three Flow, injecting his amazing personality, calm nature, knowledge and humour. We are so grateful to have such spectacular human like yourself Je
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Woman lifting a barbell in a gym
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A woman is hanging from a pull-up bar in a gym, wearing black workout clothes and glasses.
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A man doing a pull-up exercise in a gym, wearing a blue T-shirt with an anchor graphic and the word 'AICHORME' on the back, black shorts, and athletic shoes. The gym has wooden and brick walls.
A man in a gym lifting a barbell overhead, with other people and gym equipment in the background.