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.

HOLD FORM
CANCEL FORM
SWITCH MEMBERSHIP FORM

Last month saw some amazing check in milestones from our members.

Congratulations to you all on your awesome consistency.

keep the fantastic work up!

A graphic displaying a list of the most attended CrossFit classes last month in September, with names, attendance numbers, and notable mentions with icons for first, second, and third places, and a motivational quote at the bottom.

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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: Karen, Fee & Tara

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May: Fee

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June: Tara

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July: Tara

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August: Tara & Pia

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September: Jacob

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October: TBC

🏆 MONTHLY WINNERS! 🏆 January: Jarrod 🏆 February: Kirk 🏆 March: Caitlin, Fee & Tara 🏆 April: Karen, Fee & Tara 🏆 May: Fee 🏆 June: Tara 🏆 July: Tara 🏆 August: Tara & Pia 🏆 September: Jacob 🏆 October: TBC

Celebratory graphic with a medal icon and list of individual check-in milestones for multiple people, including Michelle, Kirk, Tarryn, Candice, Tara, Abbey, Beck, Dah, and Chalin, each with their respective class counts, on a dark blue background with gold accents and a congratulatory message.

happy birthday to those in our community celebrating in the month of october!

we hope you all have a wonderful day

A birthday announcement card with a dark blue background and gold accents. It features a gold geometric logo at the top center, three balloons on the top left, and a birthday cake icon on the top right. The text in the center reads "Happy Birthday for October!" with a list of names underneath, and a closing message "We hope you have a wonderful day!" at the bottom.

CYCLE OVERVIEW

Starr Strength - 4 Week Block

We will enter Block 4 in October as we are still moving towards the 5th and final Block which will be where all the hard work over the past few weeks will be put to the test!

In Block 4 we are continuing the Strength progression to prepare for heavier lifts in the next block;

  • Technical focus on Olympic Lifts.

  • Back Squat and Deadlift programming following similar path.

  • Starr Gymnastics will be on Friday for this block and our own Gymnastics class on the timetable continues to work on pulling strength with a tilt towards strict bar muscle up.

NUTRITION CORNER

LATEST NEWS

  • Our amazing community raised $1,160 for PTSD Dogs Australia

  • Our awesome member Renee qualified for the Masters League Finals

  • We held our traditional Anzac Day WOD ‘Langley’ for our 11th year, honouring those that have or still serve

  • Kids and Teens Term 4 is now open and will run from Oct 14th to December 12th

  • MA Strength Weightlifting Seminar came to our Gym at the final weekend of September. What an amazing experience, thank you Coach Manuel

Text reading 'SHE' in yellow, 'women' in yellow underneath, and the word 'HATES' in large, stylized gray gothic lettering.

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.

A black and white graphic with an anchor and the words 'Crossfit ThreeFlow Anchorage' surrounding it.

Our Men’s Mental Fitness Group ‘3F Anchormen’ is on the website, this group is open to all. Please check the page out and contact us to find our more.

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%

June: Gauntlet: The Reckoning

July: The Butterfly Effect & The CrossFit Games is here!! Here is how to watch all the action

November: Battle of the Ages

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.

Don’t forget to check out our latest merch too! Click on the image to be taken to our online store.

Collection of four clothing items: a black T-shirt with yellow and white text, a brown hoodie with gold text, a blue T-shirt with cartoon graphic and text, and a black zip-up sweatshirt with text.
Happy birthday Coach @iangrabham! A legend of a human who has been with us at Three Flow since the very beginning. When you think of Ian his kindness, humour and dedication to his 80’s playlist come to mind but there is so much more - a hugely
CrossFit Kids and Teens - Term 4, 2026 Have you got a daughter or son that wants to try CrossFit next term? Our enrolment is live for Term 4 and all information can be found on our website or via our bio link. Our focus for this program is similar
Congratulations to @jacobcassilles for hitting top spot in the @crossfit class check ins for September! Well done too @snowyfeefee, @nina_hv9 and @renee.emerson23 for getting into the Top 3. We’ve got a good number of October birthdays too inc
It’s Coach Jarrod’s birthday!! When you think of Jarrod his family come to mind first, not just ‘cos they all train at Three Flow (!) but he is a Dad and Husband and then an amazing Coach and Athlete. A wonderfully kind and patient
Wishing this absolute legend Coach @skyrianoszoe a very Happy Birthday! It’s not often you meet someone that genuinely cares and gives in all facets of their life. A true hero, THE team player, a rock of a human. We are so lucky to have you Zoe
Want to learn more about weightlifting? Coach Manuel is a USA Weightlifting Coach and Referee and who has trained at several Chinese Weightlifting gym and learnt how to also teach this style of lifting in his seminars. We’re delighted to bring
HAPPY BIRTHDAY COACH CHRIS!! An awesome Dad, Husband, Coach, Athlete and Human! Thank you for everything you bring to the coaching team and community mate, you’re an absolute legend. Have a great day and we love and appreciate you 🟡🔵 🎂🎉🥳
Wow! Winter is already over and we are kicking into Spring in style. Last month we saw Tara and Pia take top spot for the most check in’s to our @crossfit classes, Patricia and Beryl locked in 2nd and 3rd spot. We also saw a heap on 21 & 2
Happy Fathers Day to all the Dads out there! We hope you know you are loved and appreciated! Have the best day enjoying what you love today, we also hope someone tells you really fantastic joke today. #fathersday #crossfitdad #welovedads #thanksdad
Happy Birthday to the Boss 🌟 No one works harder than this guy 💙💛 The hours that no one sees, the continued drive and passion to help people and deliver everyday something really special. Three Flow is what is because of the love and care that ha
Q. Thinking about starting something new? Maybe you’ve been gone a while and worry about coming back? Worried about what people will think? I’m too old or injured? Is this kind of thing good for kids? A. Every single one of us started t
We keep it simple…. no hidden costs, additional fees, no lock in contract and everything is on our website - the pricing is even broken down so you can compare/calculate on a weekly, fortnight and monthly basis (we bill monthly). If you&rsquo
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Woman lifting a barbell in a gym
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A woman is hanging from a pull-up bar in a gym, wearing black workout clothes and glasses.
A man and woman standing in a gym near a weightlifting rack, with a barbell on the floor in front of them, both looking serious; the woman is reading from a piece of paper.
A man doing a pull-up exercise in a gym, wearing a blue T-shirt with an anchor graphic and the word 'AICHORME' on the back, black shorts, and athletic shoes. The gym has wooden and brick walls.
A man in a gym lifting a barbell overhead, with other people and gym equipment in the background.