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
CANCEL FORM
SWITCH MEMBERSHIP FORM

Last month saw some amazing check in milestones from our members.

Congratulations to you all on your awesome consistency.

keep the fantastic work up!

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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: Fee

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June: Tara

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July: Tara

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August: Tara & Pia

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September: Jacob

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October: Nina, Karen & Mel

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November: TBC

🏆 MONTHLY WINNERS! 🏆 January: Jarrod 🏆 February: Kirk 🏆 March: Caitlin, Fee & Tara 🏆 April: Karen, Fee & Tara 🏆 May: Fee 🏆 June: Tara 🏆 July: Tara 🏆 August: Tara & Pia 🏆 September: Jacob 🏆 October: Nina, Karen & Mel 🏆 November: TBC

happy birthday to those in our community celebrating in the month of november!

we hope you all have a wonderful day

start of november sees us hit a deload week to cap off block 4.

block 5 starts in the second week of november where we will focus on continuing our loading in preparation to hit 1rm attempt’s in four lifts.

gymnastics continues to hit bar muscle work in our dedicated weekly class and pull ups for starr programming

some news from the box from our year so far.

a time to celebrate wins, the community spirit and achievements.

NUTRITION CORNER

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.

Text reading 'SHE' in yellow, 'women' in yellow underneath, and the word 'HATES' in large, stylized gray gothic lettering.
Group photo of the anchormen group after a workout

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.

Collection of four clothing items: a black T-shirt with yellow and white text, a brown hoodie with gold text, a blue T-shirt with cartoon graphic and text, and a black zip-up sweatshirt with text.

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.

October is done! So let’s give a shout out to last month and give a quick peak into Novembers programming! Congratulations to @nina_hv9, @mykarenlawler and Coach @the.life.of.melis76 for taking top spot for last months check in’s 🏆, we
A very big Happy Birthday to none other than Coach @elacasadei 🎉🎁🎂 We have had the privilege of knowing Ela for well over a decade. What. A. Human. To train with you, coach with you and have you choose us and our team and family sees us the lucki
CrossFit Kids and Teens Term 4 starts soon! There’s still space get involved 🏋🏻‍♂️ Whether CrossFit is for building foundational strength and fitness, you want to excel at your current sport or build confidence in all aspects of life, get
Happy birthday Coach @iangrabham! A legend of a human who has been with us at Three Flow since the very beginning. When you think of Ian his kindness, humour and dedication to his 80’s playlist come to mind but there is so much more - a hugely
CrossFit Kids and Teens - Term 4, 2026 Have you got a daughter or son that wants to try CrossFit next term? Our enrolment is live for Term 4 and all information can be found on our website or via our bio link. Our focus for this program is similar
Congratulations to @jacobcassilles for hitting top spot in the @crossfit class check ins for September! Well done too @snowyfeefee, @nina_hv9 and @renee.emerson23 for getting into the Top 3. We’ve got a good number of October birthdays too inc
It’s Coach Jarrod’s birthday!! When you think of Jarrod his family come to mind first, not just ‘cos they all train at Three Flow (!) but he is a Dad and Husband and then an amazing Coach and Athlete. A wonderfully kind and patient
Wishing this absolute legend Coach @skyrianoszoe a very Happy Birthday! It’s not often you meet someone that genuinely cares and gives in all facets of their life. A true hero, THE team player, a rock of a human. We are so lucky to have you Zoe
Want to learn more about weightlifting? Coach Manuel is a USA Weightlifting Coach and Referee and who has trained at several Chinese Weightlifting gym and learnt how to also teach this style of lifting in his seminars. We’re delighted to bring
HAPPY BIRTHDAY COACH CHRIS!! An awesome Dad, Husband, Coach, Athlete and Human! Thank you for everything you bring to the coaching team and community mate, you’re an absolute legend. Have a great day and we love and appreciate you 🟡🔵 🎂🎉🥳
Wow! Winter is already over and we are kicking into Spring in style. Last month we saw Tara and Pia take top spot for the most check in’s to our @crossfit classes, Patricia and Beryl locked in 2nd and 3rd spot. We also saw a heap on 21 & 2
Happy Fathers Day to all the Dads out there! We hope you know you are loved and appreciated! Have the best day enjoying what you love today, we also hope someone tells you really fantastic joke today. #fathersday #crossfitdad #welovedads #thanksdad
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.
A woman lifts a barbell overhead during a workout in a gym. She is wearing a white tank top with a colorful logo and black shorts, with an audience of people in the background, some seated and some standing.
Man squatting while holding a barbell with weights in a gym, with people in the background.
A woman lifting a barbell with weights in a gym, with a man in the background standing on a platform, supporting others with his arms raised.
A man performing a squat exercise with a barbell across his shoulders in a gym. He is wearing a black shirt, black shorts, and gray sneakers, with a focused expression.
A woman is hanging from a pull-up bar in a gym, wearing black workout clothes and glasses.
A man and woman standing in a gym near a weightlifting rack, with a barbell on the floor in front of them, both looking serious; the woman is reading from a piece of paper.
A man doing a pull-up exercise in a gym, wearing a blue T-shirt with an anchor graphic and the word 'AICHORME' on the back, black shorts, and athletic shoes. The gym has wooden and brick walls.
A man in a gym lifting a barbell overhead, with other people and gym equipment in the background.