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
HOLD FORM
CANCEL FORM
CANCEL FORM
SWITCH MEMBERSHIP FORM
SWITCH MEMBERSHIP FORM

CYCLE OVERVIEW

Starr Strength - 4 Week Block

This next block (2 of 4) will continue building the foundations ahead of testing our Front Squat and Deadlift later in the 16 week cycle. The Deadlift and Squat cycle will follow a similar pattern.

We’ve got another Benchmark to test which will be repeated later to check in on progress.

This four week block will increase intensity and feature lifting complexes.

Gymnastic’s Class: Will look at pulling strength and muscle up progressions.

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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: TBC

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🏆 MONTHLY WINNERS! 🏆 January: Jarrod 🏆 February: Kirk 🏆 March: Caitlin, Fee & Tara 🏆 April: Karen, Fee & Tara 🏆 May: TBC 🏆

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

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%

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.

Don’t forget to check out our latest merch too! Click on the image to be taken to our online store.
Our monthly newsletter is live on the Members Page of our website but some highlights are attached here! Congratulations to those that hit the highest check ins for last month, happy birthday to those celebrating in May and some info on our current
They shall grow not old, as we that are left grow old: Age shall not weary them, nor the years condemn. At the going down of the sun and in the morning We will remember them. #anzacday2026 #lestweforget #wewillrememberthem
Happy April and Happy Easter! Our latest newsletter is up on our ‘members page’ via our website for this new month. We had three joint winners for the most @crossfit class check in’s last month! Congratulations Caitlin, Fee and T
Congratulations to these legends for their hard work in the @crossfitgames open that saw qualification to the Quarter Finals. What a great achievement! 👏🏼 . An amazing turn out from our membership with a lot of ‘firsts’ being completed
Imagine a gender equal world. A world free of bias, stereotypes, and discrimination. A world that’s diverse, equitable, and inclusive. A world where difference is valued and celebrated. Together we can forge gender equality. #iwd2026
It’s here! 26.2! Repost from @crossfitgames • Week 2 of the 2026 CrossFit Open, presented by @velitessport, starts NOW, and Workout 26.2 is LIVE. Keep the momentum going, throw down in your affiliate, and HAVE FUN with this one! Don&rs
Welcome to autumn everyone! The latest newsletter is up on our website (Members Page) and last month saw Kirk take home top spot in the monthly check in count for CrossFit classes, that's his first top spot award so well done mate! It was a close one
It’s the boss’s birthday today 🎉🎂🥳🎈🎊🎁 The heartbeat and soul of CrossFit Three Flow, Annie brings passion, knowledge, skill, empathy, humour and fun to every class. She is the mastermind behind the Kids & Teens program, She Flo
This little kettlebell guy was inspired by a 50’s old school ‘recipe’ for CrossFit at Three Flow. Printed on the AS Colour Heavy Faded Tee, crafted from 100% carded cotton for durability and comfort. It features a boxy oversized fi
A little bit of info our latest merch drop….. This T-Shirt was born from a brilliant idea from none other than our Coach @the.life.of.melis76 Inspired by a team coming together in a competition setting, this shirt gives us a team feel and is
The wait is over! @fitprintau has our shop up and running as we speak, this merch won’t be there forever so don’t miss out! We have winter gear, half zip faded jumpers and a hoodie, our latest old school Kettlebell guy T-shirt, a celebrat
Awesome Member: Should I register for the open? Three Flow Coach: You should definitely register Awesome Member: I’m nervous Three Flow Coach: It’s ok we will all be there, together 🫶🏼 Awesome Member: What if I don’t do well
It’s almost time 😎 #crossfit #10yearaffiliate #team3flow #crossfitbelconnen #crossfitcanberra
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
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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