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 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.
March CrossFit Class Check In's
RECIPE OF THE MONTH!
CYCLE OVERVIEW
Dates: 5th May to 14th July 2025
In this cycle for the Strength section we’ll be testing your Deadlift (1RM) along with 1RM Hang Clean and 1RM Strict Press. This strength cycle is designed to rebuild structure and progress key lifts following the isometric strength cycle we just concluded. We’ll alternate between A and B weeks to balance foundational strength work with focused skill progressions. The structure of the week remains consistent, giving you a rhythm you can build upon and trust throughout the cycle.
Conditioning: The Terminus Cycle is all about pushing limits! With that in mind the conditioning pieces are structured in this cycle to build towards the new Annual Fitness Test (AFT). The AFT was created as a way for everyone to be able to test their fitness in an all-encompassing format, including short, medium, and long duration tests paired with strength and skill elements as well. It is also designed to be repeatable, where you can use these tests as a barometer for your fitness year over year by repeating the same or similar tests as they are refined.
As always the coaches will cover the session in the brief so please ask any questions needed or listen out for tips of how to execute the day.
The Weightlifting Cycle (twice/week) will include Pressing and Snatch and the Gymnastics Cycle (Thursday) will alternate Handstand Walking with Handstand Push Ups.
Click the photo or head to the page via the toolbar at the top of this page to visit our blog
It’s been another busy month! Go check out some of the photos via our instagram account 📸
