CrossFit Three Flow

Welcome to August! July saw Tara take the top check in’s again! Amazing work mate and tight race in second and third.
We also saw Geordian and Caitlin clock their 500th check in, Adam lock in his 200th and Adam, Hannah and Annette their 100th and 50th.
If you head to our online newsletter via the Members Page on our website you’ll also see a link to a great post by Taylor Ryan regarding pre workout nutrition. The final photo on this post is a heads up on tomorrow’s WOD (after the strength piece) from the always excellent Starr Strength and Performance as we move into another week of this training block.
Happy birthday too to all the August people 🎂🥳🎉

One more month of winter team - keep up the excellent consistency (especially through the winter) as we look forward to Spring arriving soon.
Have an awesome rest of your weekend and see you in the gym this coming week.

CrossFit CrossFit Australia CrossFit Affiliates

Last months check winner was Tara with a massive 25, that nudging past Deano, Patricia, Fee, Mel and Jarrod. Excellent work Tara and to all who made it into the list (check your Push Press app for final places!). We also have some birthdays to celebrate this month, a new training block with Starr Strength and Performance and if you check out our Members Page on the website you’ll see a link to a great post from Ali Miles | Sports Dietitian | Fuel School®️ regarding teenage athletes. We also have a few members taking@part in the always excellent Butterfly Effect Competition ™️ at the weekend.
Have a great rest of the month and see you in the gym this week for more great coaching, community and training.

Some kids and teens love sport, some don’t - we get it. As a parent you want your kids to be active but sometimes it’s tricky to find a sport or type of fitness that they would enjoy.

CrossFit offers variety alongside fitness and the opportunity to just move with better technique to support other sports or get someone moving. Our kids & teens program has been part of our gym since 2020 and is designed for every level.
We have limited space left for both age groups and Term 3 kicks off next week (22/7).
Check out the dedicated page in our website or contact us to find out more.

https://www.crossfitthreeflow.com/crossfit-kids-teens

The biggest Happy Birthday to one very special human
🌟Coach Mel🌟 Melissa Foreman 💛💙🍾🎉🎂
We have had the privilege of knowing Mel for over a decade. We have had the pleasure and privilege of her dedication, knowledge, heart, humour and love for this time. If you have had the opportunity to be coached, guided of even just a conversation you know her words are golden and that you have someone truly special in front of you.
Mel we hope your Birthday is wonderful, we hope you know you are loved and we want you to know how truly lucky we are to have you as a Coach, leader and friend at Three Flow and life. Thank you for everything you bring to Three Flow, the things people experience and the things no one sees, the time, the effort, and the thoughtfulness. We love you and wish you the best Birthday ever!

Happiest of Birthdays to this absolute legend Coach Jeremy!
He’s been apart of the creation of Three Flow, injecting his amazing personality, calm nature, knowledge and humour. We are so grateful to have such spectacular human like yourself Jeremy in our community and family. Have the best day enjoy some Heavy Metal and loads of pasta overseas!

Big shout out to these legends who clocked the most CrossFit classes last month. took home the 🥇 but it was close! Great work everyone.
We’ve got some birthday too coming up and we continue with Block 3 of 4 with the programming - thanks Luke and team at . We have a link to a great post, all of which can be found on our Members Page section of the website.
Welcome to winter - an awesome time to continue getting stronger and fitter!

Our monthly newsletter is live on the Members Page of our website but some highlights are attached here!
Congratulations to those that hit the highest check ins for last month, happy birthday to those celebrating in May and some info on our current programming cycle from the awesome team at . We’ve linked a great recipe from and a massive shout out again to .emerson23 for qualifying for the Masters League Final in Wagga.
See you in the gym this coming week legends 🔵🟡