HOW TO JOIN
TWO EASY STEPS
Choose a Membership that suits you and contact us to get started today!
One of the benefits of CrossFit is how varied the programming is, preparing you for all types of movements and reflecting the best aspects of life. Because of this there is a lot to learn, we have a strong belief that with correct posture and technique, strength and fitness are easier and safer to obtain, that’s why we have a Fundamentals process you must complete before you join the group sessions. In these four classes you’ll get to experience the Squats, Deadlifts, Kettlebells, Overhead Movements and Weightlifting as well as some of the main accessories we perform. If you’ve come from another CrossFit box, you’ll only need to complete a tester session which runs for an hour.
Drop In’s: If you CrossFit interstate and want to drop into a session please contact us via the website message form to confirm your booking, we cap our classes so we need to check there is space. If you haven’t been able to confirm this with us but still visit, can you ensure you’re at least 15 minutes early so we can check availability, help you sign the waiver and show you the facilities.
DROP IN classesPER VISIT
- This option is open to you if you are dropping in from an interstate CrossFit box.
- Group Classes
- Sunday ‘Open Gym’ is only available for members.
- Please contact us via the Contact us button to arrange your drop in.
FUNDAMENTAL CLASSESFOUR CLASSES
- Four group classes designed to take you through all the main fundamental movements involved in CrossFit.
- Our experienced coaching team will introduce you to weightlifting, gymnastics, kettlebells and a variety of other movements.
- These sessions also offer a chance for us to screen your movement patterns, mobility and stability. Taught in a safe environment with quality equipment. On completion you’ll join the main group sessions and given access to book into classes.
- Reduced to $60/month if you are a member of CrossFit Three Flow
- 2 classes per week – see timetable.
- Personalised Weightlifting Program.
- Pre-screening with Coach Craig for mobility & movement assessment.
- Chance to represent Three Flow Weightlifting in competitions
- * Three Flow Weightlifting is registered with Weightlifting ACT and the Australian Weightlifting Federation.
- ROMWOD on designated TV.
- No lock in contract (just rolls the 1st of each month).
New to CrossFit?
It’s critical you complete these sessions to understand how we perform the main movements required in CrossFit and to also learn at a sensible pace with other new members. We will also use these sessions to screen for any mobility, stability issues and check your movement patterns. You’ll be given full instruction on how we teach and perform ‘The Squat Family’ of Bodyweight, Back, Front and Overhead Squats and also the Deadlift.
On the second class we’ll demonstrate the Strict Press, Push Press, Push Jerk, Split Jerk and then two of the main gymnastic movements; Pull Ups and Handstand Push Ups. The final two sessions cover the weightlifting component of CrossFit and we get to introduce you to the Clean and the Snatch. Added into these classes are also demonstrations and cues of some of our accessories such as Wall Balls, Kettlebell Swings, Double Unders and Rowing.
PRICES & CONDITIONS
Fundamental Classes (Four) are charged at $100 in total, paid for before the sessions begin and once the waiver is completed.
Family Memberships are also available, please contact us to find out the full price breakdown.
Services will receive a $20 a month discount which is only valid on full price membership and cannot be used in conjunction with any other offer. Members will be required to produce a valid service card upon joining.
Full time Students will receive a $10 a month discount which is only valid on full price membership and cannot be used in conjunction with any other offer. Members will be required to produce a valid student card upon joining.
1:1 Personal Training
$85 per hour
2:1 Personal Training
$155 per hour
Group Personal Training
(Maximum 4 people)
$260 per hour
Mobility and Movement
ROMWOD is daily online yoga style program designed to help you achieve more range of motion and flexibility which in turn benefits you on and off the gym floor. To be able to move well should be your first aim in fitness and this, tied in with our programming at CrossFit Three Flow can help you achieve a greater level of strength and fitness as well as increased mobility. We have a TV screen set up in the open gym area ready to go so you can complete the ROMWOD session of the day (normally only 20 mins) before/after training or on your rest day. It’s also included in your normal membership. Ask Craig and Annie today how to use it.
We have a range of mobility tools such as rollers, balls and bands to help you mobilise before or after your session. If you’re not sure how to best use them or need help on how to use the equipment here on a specific area then speak to the coaches for advice.
As well as his Advanced Diploma of Health Science in Soft Tissue Therapy, Coach Craig is Functional Movement Screen (Level 1) qualified. What does this mean and how can it help you? FMS is the screening tool used to identify limitations or asymmetries in seven fundamental movement patterns that are key to functional movement quality in individuals with no current pain complaint or known musculoskeletal injury. Here we can see if there are any issues with movement patterns that can be addressed and worked on in a 1:1 PT capacity or advise given to work on at home to benefit your movement and performance in the group sessions. Speak to Craig to find out more.
BE NICE TO EVERYONE
You are all equals regardless of age, gender, race, sexuality and ability.
LISTEN TO THE COACHES
Please leave the coaching to us, but feel free to encourage your mates.
RESPECT THE EQUIPMENT
Treat the equipment with love and it’ll love you back.
TECHNIQUE OVER EVERYTHING
Move like a boss, be efficient and do your mobility work.
DON’T PACK UP EARLY
Stay supportive and wait until the last athlete has finished, then you clean up the floor as a team ready for the next class.
Do I need to be fit to do CrossFit?
No, CrossFit is for everyone and any level of fitness, our experienced coaches will make sure you have the right level of intensity and resistance in your program to increase your fitness safely.
How many times a week should I train?
In order to increase your fitness level, improve your strength and reduce body fat, we recommend 4 to 5 times a week. A couple of rest days in the week are essential in order for your body to repair and recover. Eat clean, sleep well and train hard and you’ll experience the benefits of this style of training.
Will I/Can I get big doing CrossFit?
If you listen to the coaches, turn up, eat right and get lots of sleep, you can build muscle (some people are able to do this easier than others though). The CrossFit protocol is designed to elicit a substantial neuroendocrine wallop and hence packs an anabolic punch that can create this change, though that is not our main focus; Posture, Technique and Strength is. Your body will change for the positive and we will never run out of movements to master or levels to conquer!
I’ve heard I can injure myself doing CrossFit, is this true?
Any sport carries the risk of injury, however in a well run facility with responsible coaches/trainers you’ll substantially reduce this risk. We can scale any movement/weight around your current level of fitness and mobility whilst also improving these areas. Our coaches can help give you things to do in the gym at home with a roller/ball to help increase your range of motion and therefore allow you to move better and safer.
Can CrossFit help me get fitter for my sport?
Yes! While you should always train in your sport to keep your skill at the required level, CrossFit is able to increase strength, anaerobic and aerobic capacity and overall fitness. We’ve coached numerous athletes pre, post and during their seasons and we always hear back how much better they are on the field due to this style of training.
Why should I do CrossFit and not another type of training?
There are many different styles of training and all beneficial to improving your health and well being. We love CrossFit as it’s varied so you never get bored with the same routine, challenges you on many different aspects of your fitness level, increases strength, reduces body fat (when paired with a clean nutrition plan) and all takes place in an environment where everyone supports and encourages everyone. Another major benefit is that our workouts are trackable, this means you can actually see improvements to your performance in workouts and weight lifted – our chosen software (Wodify) does this all for you.
Can I eat what I want and still lose weight?
The short answer is: Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Remember, ‘you can’t out train a bad diet’, in order for you to benefit fully from exercise we recommend a clean nutrition plan along with regular training and good quality sleep. We have a number of experts in the nutrition field we can recommend to you in order to ensure it’s suited to you personally.
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