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.
June 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: TBC
🏆 Monthly Winners 🏆 January: Jarrod 🏆 February: Luke 🏆 March: Luke & Jarrod 🏆 April: Heshani 🏆 May: Craig 🏆 June: Jenny 🏆 July: TBC
NUTRITION CORNER
CYCLE OVERVIEW
Starr Strength - Weeks 5-8 of a 16 week block
A continuation of building through this cycle with the following tests to come:
Fran (yup!), Isabelle, HSPU and Rig based Gymnastics, Front Squat, Snatch , Clean and Jerk. Retests are in the final 4 weeks of the block
Strength
This cycle will feature lower reps - the Front squat will have increasing load and the Push Press we are building overhead strength and power for the Clean and Jerk. THe Power Clean will be used to build foundational strength. As the cycle progresses we will be moving toward the full lifts and technical aspects of that with Snatch complexes (varying over the 4 weeks).
Gymnastics strict strength in this block with 3 levels and options (dumbbell options too if you’re unable to hang from a bar). We’ll see Increased loads over the weeks.
Workouts
There will be WOD options and others scaling as we normally see. There will be a variety of wod styles, lower skill and mono structural on Tuesdays. We’ll also get Barbell cycling opportunities twice a week.
Our next Gymnastics and Weightlifting specific cycles will follow shortly so keep an eye out here!
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 (thanks Push Press!).
