CrossFit Three Flow

CrossFit Three Flow We are passionate about coaching, technique and our community - Local Business Awards 2024 WINNER 🥇 Open in Belconnen and soon to re-open in Canberra City.

Two locations one membership. CrossFit Three Flow in Canberra with highly educated coaches and an inclusive community

Want to learn more about weightlifting? Coach Manuel is a USA Weightlifting Coach and Referee and who has trained at sev...
17/09/2026

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 him to CrossFit Three Flow and his Ma Strength Level 1 Seminar.

Sign up link: https://chineseweightlifting.com/event/canberra-seminar/ so get locked into this asap to secure your spot. Cost is $550 AUD total for both days but if you just want to attend one day that’s $330 using code 3F1D and comment in notes what day you’ll be here for. Prices are shown in USD on the link but prices above are correct.

Hopefully we’ll see you there!

HAPPY BIRTHDAY COACH CHRIS!! An awesome Dad, Husband, Coach, Athlete and Human! Thank you for everything you bring to th...
15/09/2026

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 th...
06/09/2026

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 & 22 but shout out to everyone for making it through winter in style!
We have some incredible milestones too that ticked over last month. Karen hit 1.1k with Renee closing in on her thousandth session.
Happy birthday to those celebrating a birthday in September with including three of our legendary coaches!
Our training cycle is about to hit a deload before we hit a new cycle from the awesome Starr Strength and Performance team.
If you click on our Members Page on the website you’ll see our monthly newsletter and we’ve used a great post from Heaps Good Nutrition so check that out.

HUGE NEWS: We are hosting the excellent Ma Strength Chinese Weightlifting Seminar at the end of this month. We are very excited to be bringing this fantastic opportunity to learn more about Chinese Lifting with Coach Manuel.

Congratulations to all our community!

CrossFit CrossFit Australia CrossFit Affiliates

Happy Fathers Day to all the Dads out there! We hope you know you are loved and appreciated! Have the best day enjoying ...
05/09/2026

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.

Happy Birthday to the Boss 🌟No one works harder than this guy 💙💛The hours that no one sees, the continued drive and pass...
30/08/2026

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 has never faded over the years. Thank you Craig for your knowledge, drive and delivering everything with your best for us, thank you for making our days better, for the laughs and for the coffee!
Have the most wonderful day, we hope you do the things you love and know how truly wonderful and loved you are

Q.Thinking about starting something new? Maybe you’ve been gone a while and worry about coming back?Worried about what p...
17/08/2026

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 this from scratch.
You are always welcome back, oh how we missed you.
People are either concentrating on their own movement, or they only want you to succeed.
Now is the time, don’t wait a moment longer, we cater for all.
Kids health, strength, confidence and foundations are built here. It’s imperative.

That’s how we roll at CrossFit Three Flow, Kids & She Flows.

We keep it simple…. no hidden costs, additional fees, no lock in contract and everything is on our website - the pricing...
16/08/2026

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’ve done CrossFit before let us know and we can get you into the community. If you’re new you just need to complete the two fundamental sessions (so you have a safe intro into CrossFit) and then you can sign up.

Jump into our website for a look around - we have a contact form ready to go! www.crossfitthreeflow.com

Hopefully we might see you soon.
🏋🏼🤸🏃🔵 🟡

Welcome to August! July saw Tara take the top check in’s again! Amazing work mate and tight race in second and third. We...
01/08/2026

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 w...
19/07/2026

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 t...
19/07/2026

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

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12-20 Oatley Court
Belconnen, ACT
2617

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