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.
February CrossFit Class Check In's
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Monthly Winners
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January: Jarrod
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February: Kirk
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March: TBC
🏆 Monthly Winners 🏆 January: Jarrod 🏆 February: Kirk 🏆 March: TBC
Shout out to these legends for their consistency in the last month.
They checked into the most CrossFit classes for the previous month.
Impressive work everyone!
Good luck for this coming month.
february check in club!
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
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
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.
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.
