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.

HOLD FORM
CANCEL FORM

November CrossFit Class Check In's

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Monthly Winners

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January: Jarrod

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February: Luke

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March: Luke & Jarrod

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April: Heshani

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May: Craig

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June: Jenny

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July: Craig

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August: Craig

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September: Ana

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October: Baz

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November: Jarrod

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December: TBC

🏆 Monthly Winners 🏆 January: Jarrod 🏆 February: Luke 🏆 March: Luke & Jarrod 🏆 April: Heshani 🏆 May: Craig 🏆 June: Jenny 🏆 July: Craig 🏆 August: Craig 🏆 September: Ana 🏆 October: Baz 🏆 November: Jarrod 🏆 December: TBC

NUTRITION CORNER

CYCLE OVERVIEW

Starr Strength - Next 4 Week Block

This cycle runs for 21 weeks up until the CrossFit Open and consists of 5 blocks. 3 blocks before New years, and 2 blocks between New Year and the Open.

The next block will have more Snatch to be able to focus on this technical lift in the Strength and WOD’s. Clean and Jerk will have two parts in the same session, a primer and then a heavier lift. We will be testing our Back Squat in Week 2 (week 1 will back off a little to ‘deload’) and the Gymnastics day will allow you to work on your Pull Ups.

We’ll also be testing our Snatch and Clean and Jerk in a WOD for this block.

Specialist Gymnastic Class: We will continue to develop your skill and strength on the gymnastics rings while also adding to your core stability.

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.

Our Christmas and New Year timetable! Keep your consistency going and plan your training for this period #crossfitlife #crossfitthreeflow #crossfitbelconnen #crossfitcanberra #team3flow #canberrabusiness #canberralife #canberrafitness #santaiscoming
It’s Coach Jamesy’s birthday! So much to this awesome human; wonderful Dad, Husband, Coach, Physio, Watford FC and Elton John fan, finder of some obscure tunes that work and Athlete! Thank you for everything you bring to the gym and us
As we head into December 🎄🎅🤶 we want to give a shout out to those that managed the top check in’s for last month. Congratulations to @jarrod023 for hitting top spot 🏆! We’ve got a few birthday’s in December and as always we lin
Thanks @wedrinkjim! Regularly stocking these tasty sensations #recoverydrink #australianmade #smallbusiness #functionalsoda #yumyum #goodforyou
Rememberance Day, pausing and taking a moment to remember those that have served or currently serve and those that are no longer with us #wewillrememberthem #rememberanceday
November is here which means we can celebrate the past months most consistent check ins to our classes. Congratulations to @bazza.73 for winning October! Great work mate 🏆. We also have a few members with birthday’s this month, some info on t
Happy Birthday to this absolute rockstar of a human, the legend that is Coach Ela! We hope today is magnificent, that you know how loved you are on your special day. We are so grateful for the almost decade that has passed and in this time what you h
A woman with tattoos observing a boy lifting a barbell in a gym. The boy is squatting with the barbell on his shoulders, while a whiteboard with notes and gym equipment are visible in the background.
A woman with tattoos on her arms wearing a white CrossFit open t-shirt holding a coffee cup in a gym setting.
A man and a woman in athletic clothing at a gym, standing near kettlebells and lifting equipment, engaging in conversation.
A woman in a gym performing a exercise with a dumbbell in her right hand, with a workout partner or trainer nearby, and other gym members and equipment visible in the background.
A man mid-air doing a jump workout at a gym, wearing workout gear, with other people resting or watching in the background.
Woman lifting a barbell in a gym
A man in a black tank top with an anchor design and the word 'ANCHORMEN' on the back is doing a pull-up at the gym, with another man watching nearby. There is a digital screen and gym equipment in the background.
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