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.
March CrossFit Class Check In's
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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: TBC
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🏆 MONTHLY WINNERS! 🏆 January: Jarrod 🏆 February: Kirk 🏆 March: Caitlin, Fee & Tara 🏆 April: TBC 🏆
Shout out to these legends for their consistency in the last month.
They checked into the most CrossFit classes for the previous month.
Impressive work everyone!
Good luck for this coming month.
March check in club!
CYCLE OVERVIEW
Starr Strength - 4 Week Block
Our first block post CrossFit Open will build our Foundational Strength across a 16 week cycle. We’ll test our Deadlift, Front Squat, Clean and Snatch over this period and there will be two Benchmarks that will be tested early in the cycle and later on to shows progress.
We’ll also see Bench Press and RDL’s in this initial 4 week block and our Gymnastics will change every two weeks as usual and currently we’re hitting weighted chin ups and wall facing HSPU’s with scaled options where required.
Gymnastic’s Class: We will continue to improve your inverted strength and stability while also improving the core muscles which will assist the ability to get upside down.
NUTRITION CORNER
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
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.
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.
