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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 wish to Hold your Membership please head to the Terms and Conditions and complete the Hold Membership Form.

  • If you wish to Cancel your Membership please head to the Terms and Conditions and complete the Cancel Membership Form.

February CrossFit Class Check In's

Click the photo or head to the page via the toolbar at the top of this page to visit our blog

RECIPE OF THE MONTH!

CYCLE OVERVIEW

Dates: 17th March - 28th April

In this cycle for the Strength section we’ll be testing your Pause Back Squat 1RM, Power Clean 1RM and Pause Push Press 3RM

This will be the first strength block after the Open and because of that we will be focusing on more linear progressions this cycle. You will see strength progressions that stay on the same days of the week throughout the majority of the cycle and you will notice more simplicity to some of the strength work versus the variance we have been doing the previous 10 weeks. This should give everyone time to refocus on strength basics with a clear goal in mind for the progressions!

As always the coaches will cover the session in the brief so please ask any questions needed or listen out for tips of how to execute the day.

The Weightlifting Cycle (twice/week) will include Pressing and Clean and the Gymnastics Cycle (Thursday) will be designed around your Lats and how that feeds into movements on the Pull Up bar.

It’s been another busy month! Go check out some of the photos via our instagram account 📸

We are one, but we are many And from all the lands on earth we come We share a dream and sing with one voice I am, you are, we are Australian #australiaday2025 #australia #beautifulplace
A massive congratulations and shout out to our very own Coach Mel and Shayna who competed on the weekend @send.er.down.huey comp @crossfithuey They placed 4th overall! A massive congratulations to two very strong and inspirational women in our sport,
9 Years Strong. We stay true to our roots and look forward to another year of CrossFit Three Flow 💙💛 We are a community, a team and are grateful for everyone that crosses our path especially those that are the grass roots of this amazing place. Re
Canberra! We have an ‘Intro to CrossFit’ session tomorrow at our Belconnen location. If you’re curious about CrossFit but have been a bit nervous or unsure what it is then register now! We’ll take you through a couple of mai
Happy New Year from us all at CrossFit Three Flow. We hope 2025 brings you new opportunities and success, keep positive and grab every new experience with both hands! 💙💛 #crossfit #cf3f #team3flow #wearecbr #crossfitbelconnen #crossfitcanberra
Thank you 2024! Another year of prioritising health and fitness but more importantly being part of our community with our amazing team of coaches and members. If you’ve been through our doors this year you have contributed to the positive and
You ever wanted to try CrossFit but wasn’t sure what it was, if it was for you or you may have been a little nervous? We get it and that’s why on Jan 4th and 11th we are hosting an ‘Intro to CrossFit’ It’s designed to
Merry Christmas from all of us at CrossFit Three Flow. We hope you and your loved ones have a wonderful day and our thoughts are we those that are doing it tough at this time of year. Thank you also if you are working today, we are grateful for your
12 Days of Three Flow Christmas 🎄💙💛 Merry Christmas everyone #crossfitchristmas #crossfitcommunity #crossfitcanberracity #fitmas #canberralife #canberrafitness #canberrabusiness

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