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OUR TEAM

Annie_Gale

ANNIE GALE

Co Owner and Coach

I have always had a keen interest in fitness and health, as a child and teen basketball was my sport of choice and I was a long standing member of various Globo gyms and worked with various personal trainers over the years.

I discovered CrossFit in 2011 when I walked into my first session knowing nothing of the sport and have never looked back, to me I had found what the true definition of health and fitness is. Constantly varied, measurable, it is broad general and inclusive therefore the community and comradery of like minded people that is developed is a beautiful thing. You just don’t get this anywhere else. It doesn’t matter your age, gender or size CrossFit is for everyone.

As you can tell CrossFit changed my life for the good and I knew I wanted to share that with others. I started my coaching journey in 2014, I went on to complete my Cert III in Fitness to have a greater understanding of the human body and how it works.

I am constantly expanding my knowledge through courses, training and learning from others in the industry, I’m a 38 year old mother of two and I finally worked out what I wanted to do when I grew up, Its never too late!

QUALIFICATIONS

  • Cert III Fitness
  • CrossFit Level 1 Coach
  • CrossFit Gymnastics Coach
  • Catalyst Athletics Level 1 Weightlifting Coach
  • Current First Aid and CPR

photo credit: Peter Williams Icon Photo

CRAIG WOOLHAM

Co Owner and Coach

No one in my family was really interested in sport but I loved having a crack at anything. My first love was football which I played from 5 years old until my early thirties, after football I needed a new challenge and took up triathlons. However I missed the team aspect of football, I was looking for a new challenge and found CrossFit in 2011. I had just quit my desk job to follow my passion of working in the fitness industry and had recently passed my Personal Training exams, I saw CrossFit and wasn’t really sure what it was but something about it drew me in. Rather than find a local CrossFit gym and start there like a sensible person would, I decided to get fully immersed and do the CrossFit Level 1 coaches course! That was a baptism of fire, amongst others who had done the sport for a while I was there, staring at all the fit males and females and wondering it I had bitten off more than I could chew! But, everyone was so welcoming and I started my journey – which led to Annie and I opening CrossFit Three Flow in 2016!

Why I love CrossFit could fit multiple pages but the two biggest reasons are:
1. How inclusive it is. Anyone of any age or fitness background can do this sport, you just need a quality on boarding process and then guidance from your coach to ensure the level you start at is suitable for you.
2. I also love the community, I’ll admit to be very biased but the members of CrossFit Three Flow are amazing, we couldn’t wish for a better group of incredible people to have fun with each and every day.
 
Fitness and health is a long journey, I want you to find something that you love doing in an environment you want to be in and just keep doing it! This is what CrossFit Three Flow was set up for and we’d love you to contact us to see how we do CrossFit and how it can help you.
 

QUALIFICATIONS

  • Advanced Diploma of Health Science (Soft Tissue Therapy)
  • Diploma of Massage Therapy, Myofascial Dry Needling, Cupping and Kineso Taping
  • Certificate III and IV in Personal Training
  • CrossFit Level 2 Coach and CrossFit Gymnastics Coach
  • Catalyst Athletics Level 1 Weightlifting Coach and Glenn Pendlay Level 1 & 2 Weightlifting Seminar
  • Functional Movement Screen (Level 1)
  • IronEdge Level 1 and 2 Kettlebell Instructor
  • Current First Aid and CPR

photo credit: Peter Williams Icon Photo

ian grabham

COACH

I started my fitness journey in 2006 after completing a transformation competition. The competition motivated me to improve personally and I wanted to officially start helping others through their journey. This inspired me to start personal training after successfully completing Certificate III and IV. I discovered CrossFit in 2008 and immediately fell in love with the CrossFit approach and the continuing challenges and improvements that it brought to my life. I started training, competing and coaching after completing my CrossFit Level 1 certificate in 2009. I competed in the first CrossFit regionals in Australia in 2009 and continued to compete at regionals until 2011. I have been training CrossFit clients since 2009 and have enjoyed training a variety of people, from those looking to improve their quality of life through to members seeking competition success. I was very privileged to have been a part of a coaching team for regional athletes for 5 consecutive years (2011-2015).

I thrive on working with and seeing people achieve their best through CrossFit. I chose CrossFit ThreeFlow as a place for myself to train as a member and to be a part of the training team as it matches my beliefs in what CrossFit is all about packaged with the awesome CrossFit ThreeFlow community.

QUALIFICATIONS

  • Certificate III and IV in Personal Training
  • CrossFit Level 2 Coach
  • Diploma in Fitness
  • AWF Club Weightlifting and Power Coach Level 1
  • Certificate IV in Bowen Therapy
  • Current First Aid and CPR

ela casadei

COACH

I grew up playing and participating in a wide range of sports including Tennis, Swimming, Karate and Athletics. From the age of 10, I found my passion in Football (soccer) and played in boys teams until the age of 15. From primary school until the end of college I represented the ACT in both Football and Futsal codes. After suffering a complete ACL rupture in 2006 and almost 15 years in the sport, I decided it was time to hang up the boots to begin the next chapter of my journey in health and fitness.

I spent a number of years in globo gyms feeling unexcited about the environment.  I missed the community feel of team sports and I also missed competing, so I set out to find the next challenge. In 2012 I began training in a functional fitness facility and rediscovered my passion for a sport. By 2014 I transitioned to CrossFit, playing Football came naturally, CrossFit did not. It challenged me more than any other sport previously had and I loved it. I never my body would be capable of doing what I do now, it’s incredibly empowering.

After my own transformation journey, I was inspired to begin my road to coaching and started my certificate III & IV in 2013, and completed my CrossFit Level 1 in the same year.

Fostering self confidence and personal growth in a positive environment empowers people to overcome adversity both in and out of the gym. Being part of the process that change’s people’s perception about what they’re capable of achieving is incredibly rewarding. This is why I love coaching and CrossFit.

QUALIFICATIONS

  • Certificate III & IV in Fitness
  • CrossFit Level 2 Trainer
  • Catalyst Athletics Level 1 Weightlifting Coach
  • Current First Aid and CPR

james pearce

COACH

During my adolescent years, I was heavily involved in sport, including rugby, soccer and basketball. Since retiring from competitive sport, I used the gym as my main source of fitness and floated between various gyms across Australia. Once I qualified as a physiotherapist in 2013, I began to encounter more and more patients who were attending CrossFit boxes and they all echoed the same positivity and repeatedly described the health benefits of this style of training. These were not just limited to physical but also mental.

It wasn’t until I met Craig that I was convinced to give CrossFit a try and I’ve never looked back since. I always tell people that I’m fitter now in my 30’s than I was in my 20’s and it’s a testament to the programming by Annie and Craig and the commitment from all of the coaches to try and push you to achieve things that you may have once thought unattainable. I have made and continue to make numerous friendships and ‘bromances’ within the gym and it definitely has become as much about the fitness as it is about the social interaction.

I enjoy applying my knowledge as a sports and exercise physiotherapist in a gym setting and helping our members with their personal goals and rehab needs. CrossFit is scaleable for everyone and it doesn’t matter how fit you are, everything can be tailored for you.

QUALIFICATIONS

  • Bachelor of Medical Science
  • Doctor of Physiotherapy
  • Masters of Sports Physiotherapy
  • CrossFit Level 1 Coach
  • ASCA Level 1 Strength and Conditioning
  • Current First Aid and CPR

Mel Foreman

COACH

I have been active for most of my life having participated in a variety of individual and team sports – but my love was Netball. From an early age through to late adolescence I played competitive Netball representing at association and state levels.

After leaving team sport there was a void and I spent years training under different disciplines – from group fitness classes to outdoor boot camps. In 2013 I stumbled upon CrossFit and was immediately ‘hooked’ – the methodology, the purpose, focus, constantly varied movement combinations and all the amazing challenges this brought.

In 2017 I joined CrossFit Three Flow and I have achieved a level of overall fitness and wellbeing that I have previously not experienced – this is an attestation to the high calibre of programming that Annie and Craig develop, coupled with an incredibly dedicated and capable coaching team. 

I am proud to be part of the CrossFit Three Flow community and to be forging my coaching journey alongside this team. I am motivated to help and inspire others to achieve their own personal goals, with a particular passion in promoting the many benefits of movement, health, fitness and social skills for children, adolescents and seniors.

QUALIFICATIONS

  • CrossFit Level 1 Trainer

  • CrossFit Gymnastics Speciality Course

  • CF Certificate Spot the Flaw

  • Current First Aid and CPR

  • Working with Vulnerable People Registration

Adam Wood

COACH

I have always been involved in some kind of sport for as long as I can remember. Growing up in Geelong, I started my sporting journey playing Vic Kick (now Aus Kick), cricket, basketball and Little Athletics. During my teens, I focused more on my footy and represented the Geelong Falcons in U15, U16 and U18 grades. I continued playing AFL throughout my twenties and early thirties in the GFL, VAFA and also BFL. Multiple injuries and a knee reconstruction gave me a detailed and personal insight to the importance of rehabilitation and technique; a focus which I carry into my training and programming today. I was also introduced to yoga by one of my football team mates which has had an influence in how I approach my training and my life in general. My main focus is finding balance in all that I do.

I completed my degree in Construction Management in 2006 and after spending 13 years in Construction/Project Management, I felt that there was more that I could be doing to help others and create a sense of community. Health and fitness has had a profoundly positive impact in my life and I wanted to share this, empowering and enabling others. In 2019 I left my career in construction and hit the books, beginning a new journey in supporting and transforming people’s lives.

I’ve always been passionate about serving others, helping people find the best in themselves and achieving things they didn’t think they could. As a member of the amazing CrossFit Three Flow Community, I’m also excited to be part of the Coaching Team helping people to continue to push the boundaries and challenge themselves in all aspects of their lives.

QUALIFICATIONS

  • CrossFit Level 1 Coach
  • Cert IV Master Trainer in Personal Training 
  • Current First Aid & CPR

Julia Stanmore

COACH

Growing up as a kid I was always active and participated in a variety of sporting disciplines including Tennis, Swimming, Athletics, Netball and Mixed Martial Arts. For 10 years, tennis was a huge part of my life. Starting at the age of 4 I continued on to then playing competitively in both singles and doubles tournaments.   

In 2013 at the of 12, I was introduced to CrossFit by Annie. Despite not fully knowing what I had gotten myself into, I took on the challenge of learning something new and initially used the sport for some additional strength and conditioning for tennis. I immediately fell in love with the idea of crossfit as it was something new and exciting each and everyday so, in 2014 I gave up tennis and turned my attention to expanding skills in CrossFit as well as training more regularly in order to compete. Fortunately, after following CrossFit for 7 years now, I have not once looked back and my passion for the sport only continues to grow.

In 2019, I began coaching CrossFit Teens before I then later completed my CrossFit Level 1 Trainer Course. Following this I started coaching adult classes and personal training sessions. Also in this year I graduated from College completing a Cert II in Sport and Recreation with a statement of attainment towards a Cert III in Sport and Recreation. 

CrossFit in general is a rewarding experience but as a Coach I have been most rewarded in seeing the personal growth and development that is achieved in the gym. This of course only motivates me to constantly further my expertise as a coach so that I am able to help and inspire others.

QUALIFICATIONS

  • CrossFit Level 1 Trainer 
  • Cert II in Sport and Recreation
  • Cert III in Sport and Recreation (Statement of Attainment)

Bo Clarke

COACH

I have always had passion for health and fitness. I strive to help people to live a full and healthy lifestyle and help them reach their goals. I believe that any thing is possible with the right mindset and determination to succeed.

Growing up I’ve always been involved in various sports, from the age of 4 I started playing rugby league all the way through till was 20 years. After I had finished playing I needed something else to fill that spot, in 2015 a close friend introduced me to CrossFit after the first workout I was hooked and haven’t looked back. Shortly after I decided to further my knowledge and complete the CrossFit Level 1 Coaches course.

In 2018 I suffered a knee injury through work and had to have a full knee reconstruction, this truly was a test not only physical but mentally. CrossFit helped me get through this with its adaptive and creative way of working out and maintaining a stimulus. Through that time I have grown significantly as a person and continued to further my knowledge and understanding of the human body and how it works undergoing my Certificate 3 & 4 in fitness so I could get back to full health as soon as possible and with what I have experienced to help others on their recovery and come back journey.

QUALIFICATIONS

  • CrossFit Level 1 Trainer 
  • Certificate III & IV in Fitness (pending)
  • Current First Aid & CPR

 WHO WE ARE 

YOU ARE OUR PRIORITY AND EVERYONE IS EQUAL.

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