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HOW TO JOIN

TWO EASY STEPS
Choose a Membership that suits you and contact us to get started today!

One of the benefits of CrossFit is how varied the programming is, preparing you for all types of movements and reflecting the best aspects of life. Because of this there is a lot to learn, we have a strong belief that with correct posture and technique, strength and fitness are easier and safer to obtain, that’s why we have a Fundamentals process you must complete before you join the group sessions. In these four classes you’ll get to experience the Squats, Deadlifts, Kettlebells, Overhead Movements and Weightlifting as well as some of the main accessories we perform. If you’ve come from another CrossFit box, you’ll only need to complete a tester session which runs for an hour.

If you would like to Change your Membership status to either Cancel or add a Hold, please contact us via the Change of Membership Form. 

New to CrossFit?

FUNDAMENTALS SESSIONS

It’s critical you complete these sessions to understand how we perform the main movements required in CrossFit and to also learn at a sensible pace with other new members. We will also use these sessions to screen for any mobility, stability issues and check your movement patterns. You’ll be given full instruction on how we teach and perform ‘The Squat Family’ of Bodyweight, Back, Front and Overhead Squats and also the Deadlift.

On the second class we’ll demonstrate the Strict Press, Push Press, Push Jerk, Split Jerk and then two of the main gymnastic movements; Pull Ups and Handstand Push Ups. The final two sessions cover the weightlifting component of CrossFit and we get to introduce you to the Clean and the Snatch. Added into these classes are also demonstrations and cues of some of our accessories such as Wall Balls, Kettlebell Swings, Double Unders and Rowing.

Our Fundamental classes take place at 19:30 on a Wednesday and Thursday. Please contact us to so we can book you in, we’ll also send you the waiver to complete before your class.

Mobility and Movement

ROMWOD

ROMWOD is daily online yoga style program designed to help you achieve more range of motion and flexibility which in turn benefits you on and off the gym floor. To be able to move well should be your first aim in fitness and this, tied in with our programming at CrossFit Three Flow can help you achieve a greater level of strength and fitness as well as increased mobility. We have a videos on a shared members file where you get watch via your smart device and follow along at your convenience. It’s also included in your normal membership. Ask Craig and Annie today how to use it.

mobility & Stability

Mobility and Stability is important and especially as we get older. During our warm up’s you’ll be taken through a group session designed for the workout of the day and you can use some of these movements at home to improve outside of class. Coaches are always able to help provide general advice or you can always book a Personal Training session to get a more tailored program. 

FMS SCREENING

As well as his Advanced Diploma of Health Science in Soft Tissue Therapy, Coach Craig is Functional Movement Screen (Level 1) qualified. What does this mean and how can it help you? FMS is the screening tool used to identify limitations or asymmetries in seven fundamental movement patterns that are key to functional movement quality in individuals with no current pain complaint or known musculoskeletal injury. Here we can see if there are any issues with movement patterns that can be addressed and worked on in a 1:1 PT capacity or advise given to work on at home to benefit your movement and performance in the group sessions. Speak to Craig to find out more.

crossfit three flow RULES

1

BE NICE TO EVERYONE
You are all equals regardless of age, gender, race, sexuality and ability.

2

LISTEN TO THE COACHES
Our coaching team are highly qualified so please leave the coaching to us, but feel free to encourage your mates.

3

RESPECT THE EQUIPMENT
Treat the equipment with love and it’ll love you back. if you pick it up, please put down the same.

4

TECHNIQUE OVER EVERYTHING
Move like a boss, be efficient and do your mobility work. More efficient = less energy expended, with with heavier weight or faster movement.

5

DON’T PACK UP EARLY
Stay supportive and wait until the last athlete has finished, then you clean up the floor as a team ready for the next class.

6

CORONAVIRUS
please follow all act health and gym guidelines as you come into the gym, train and then leave your session. please do not come into the gym if you are sick or feel unwell.

FAQ’S

Do I need to be fit to do CrossFit?

No, CrossFit is for everyone and any level of fitness, our experienced coaches will make sure you have the right level of intensity and resistance in your program to increase your fitness safely.

How many times a week should I train?

In order to increase your fitness level, improve your strength and reduce body fat, we recommend 4 to 5 times a week. A couple of rest days in the week are essential in order for your body to repair and recover. Eat clean, sleep well and train hard and you’ll experience the benefits of this style of training.

Will I/Can I get big doing CrossFit?

If you listen to the coaches, turn up, eat right and get lots of sleep, you can build muscle (some people are able to do this easier than others though). The CrossFit protocol is designed to elicit a substantial neuroendocrine wallop and hence packs an anabolic punch that can create this change, though that is not our main focus; Posture, Technique and Strength is. Your body will change for the positive and we will never run out of movements to master or levels to conquer!

I’ve heard I can injure myself doing CrossFit, is this true?

Any sport carries the risk of injury, however in a well run facility with responsible coaches/trainers you’ll substantially reduce this risk. We can scale any movement/weight around your current level of fitness and mobility whilst also improving these areas. Our coaches can help give you things to do in the gym at home with a roller/ball to help increase your range of motion and therefore allow you to move better and safer.

Can CrossFit help me get fitter for my sport?

Yes! While you should always train in your sport to keep your skill at the required level, CrossFit is able to increase strength, anaerobic and aerobic capacity and overall fitness. We’ve coached numerous athletes pre, post and during their seasons and we always hear back how much better they are on the field due to this style of training.

Why should I do CrossFit and not another type of training?

There are many different styles of training and all beneficial to improving your health and well being. We love CrossFit as it’s varied so you never get bored with the same routine, challenges you on many different aspects of your fitness level, increases strength, reduces body fat (when paired with a clean nutrition plan) and all takes place in an environment where everyone supports and encourages everyone. Another major benefit is that our workouts are trackable, this means you can actually see improvements to your performance in workouts and weight lifted – our chosen software (Wodify) does this all for you.

Can I eat what I want and still lose weight?

The short answer is: Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Remember, ‘you can’t out train a bad diet’, in order for you to benefit fully from exercise we recommend a clean nutrition plan along with regular training and good quality sleep. We have a number of experts in the nutrition field we can recommend to you in order to ensure it’s suited to you personally.

HOW CAN I CHANGE MY MEMBERSHIP STATUS?

If you would like to Cancel or Suspend your Membership, fill in the Form on the Change my Membership Page.

 WHO WE ARE 

YOU ARE OUR PRIORITY AND EVERYONE IS EQUAL.

ACKNOWLEDGEMENT TO COUNTRY – We acknowledge the Traditional Custodians of the ACT, the Ngunnawal people.
We acknowledge and respect their continuing culture and the contribution they make to the life of this city and this region.

© 2020 CROSSFIT THREE FLOW, ALL RIGHTS RESERVED