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

January CrossFit Class Check In's

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Monthly Winners

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January: Jarrod

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February: TBC

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🏆 Monthly Winners 🏆 January: Jarrod 🏆 February: TBC 🏆

CYCLE OVERVIEW

Starr Strength - 4 Week Block

This next block takes us right up to the CrossFit Open. We’ll see more Benchmark tests including past Open WODs and similar style workouts along with a chance to perfect your technique on the staple movements we normally see (Double Unders!).

Over the next four weeks we’ll see a Snatch and Clean & Jerk 1RM in a WOD situation (like we may see in the open) and lower reps vs. heavier loads for the Front Squat’s we’ve been working on. Class Gymnastics will be Ring or Bar Muscle up and DU’s.

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

NUTRITION CORNER

February sees the laugh of our She Flows Female program, please contact us regarding this or keep an eye on our social media account for find out 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%

July: The Butterfly Effect

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.

We’re already in February! So much happened in Jan so time really does fly when you’ve been having fun! Congratulations to @jarrod023 🥇 for taking the consistency check in first place for Jan and well done to everyone for kicking the ye
What a community #team3flow #simplythebest #crossfitbelconnen #crossfitcanberra #canberragym
Congratulations to these rock stars taking part in @send.er.down.huey comp @crossfithuey Coach @the.life.of.melis76 & @shaynasiakimotu (9th place) Coach @chrismcclelland15 & @ethywybz (3rd place) @renee.emerson23 & @heidistorer_pt (2nd
10 Years of CrossFit Three Flow 💙💛 Thank you to everyone that has crossed our path, it has been a ride that’s for sure. Learning, evolving and becoming what it is today. A huge thank you to our family, friends and community for your love an
Decembers is all wrapped up as we welcome in the New Year! All info is on our ‘Members Page’ on our website but the highlights are: Congratulations to Michelle and Jarrod who checked into 23 CrossFit classes last month 🏆 and Renee, Ber
To our community, thank you for showing up, giving each session your best and allowing Three Flow to be your gym. This year has seen some new faces take up the sport of CrossFit and it’s always so great when those members see just what they are
From all of us at CrossFit Three Flow - Merry Christmas to you and your families, we hope you have a wonderful day with your loved ones. For those working today and especially our first responders, we hope you have a safe day and get to enjoy it wh
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
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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