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.

HOLD FORM
CANCEL FORM

September 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: Craig

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August: Craig

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September: Ana

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October: TBC

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🏆 Monthly Winners 🏆 January: Jarrod 🏆 February: Luke 🏆 March: Luke & Jarrod 🏆 April: Heshani 🏆 May: Craig 🏆 June: Jenny 🏆 July: Craig 🏆 August: Craig 🏆 September: Ana 🏆 October: TBC 🏆

NUTRITION CORNER

CYCLE OVERVIEW

Starr Strength - Weeks 1-5 of a 21 week block 

This cycle runs for 21 weeks up until the CrossFit Open and consists of 5 blocks. 3 blocks before New years, and 2 blocks between New Year and the Open.

This first block will kick off a variation of the Hatch Squat cycle, higher rep ranges, and build a foundation of strict strength and compound movements.

We’ll be working on building foundation strength that will benefit us for later in the cycle so we’ll see strength being built in the receiving position of the Snatch, Upper Back strength through KB Pendlay Rows and Strict Chin Ups, LEg’s get some love via the always awesome Hatch Squat program and RDL’s and we get upside down.

Gymnastics: We continue on with our Rope Climb and Toes to Bar program on alternating weeks. More drills and strength work to master these movements!

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!).

Congratulations to Ana who checked into the most classes last month and all the other members who made the leaderboard but also those that got into the gym in September. We also have some birthday this month (3 of them Coaches!) and an update on our
Happy birthday to Coach Ian! The legend himself has been with us at Three Flow since we started in our garage in Crace, our very first coach to the team as well. Basically, everyone needs an Ian in their life! A man who leads by example - he moves l
Happy birthday today to #coachjarrod! A wonderful dad, husband, coach, athlete and human. When you meet Jarrod you realise just want a top guy he is, patient, knowledgeable and always calm, you want this guy in your world and we are so lucky to have
Happiest of Birthdays to this absolute rock star Coach Zoe! To say we are grateful to have Zoe on our team and a part of our family is an understatement. The most humble athlete, always there for others, a brilliant coach and the most caring and loya
Happy Birthday to our amazing Coach Chris! Awesome dad, husband, coach, athlete and human! May your day be as great as your lifting. Thank you for what you bring to the gym, our coaching team and our community. Have a wonderful day mate 💛💙 #coachch
It’s RU OK? Day, check in with a loved one or friend if you have the chance today. Chuck a follow to the awesome team at @ruokanyday to find out more and the best way to ask, listen and help. #ruok #community #belconnen #checkinwithamate 💙💛
Part 2 of some inspirational new signs going up, this one outside. Pat Sherwood is the OG of CrossFit and we have always loved the simplicity to these words of his 💙💛 #crossfit #besthourofyourday #crossfitbelconnen #crossfitcanberra #canberrabusin
Happy Father’s Day to all the Dad’s out there today. In whatever capacity you are a father to someone we wish you a day of happiness and love. For those of us where we aren’t able to see our Dad’s today, our thoughts go out
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.
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