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
01/06/2026
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!
Happy Mothers Day to all you amazing mums out there 💛💙
We know today holds a lot for many people in many ways, big hugs to you all
03/05/2026
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 🔵🟡
Anzac Day 2026 our community joined together to raise money for along with other CrossFit affiliates Australia wide. This charity do amazing work rescuing beautiful dogs, training them up for Veterans and first responders to provide aid and companionship.
Rescue dogs saving humans and humans saving rescue dogs, what a beautiful thing.
We held our traditional Anzac Day workout - Langley.
It’s now 11 years that we have programmed this workout on Anzac Day in honour of all those that serve or have served, the families and those that have paid the ultimate price. We are grateful for what we have today because of these people and the sacrifices they make for us.
It was a beautiful morning at Three Flow and a special day of reflection all round, thank you to our very generous community for your help in raising over $1000 for this charity and for coming together once again.
A very big thank you to for this very special video encapsulating the morning, it’s truly wonderful.
25/04/2026
They shall grow not old, as we that are left grow old:
Age shall not weary them, nor the years condemn.
At the going down of the sun and in the morning
We will remember them.
05/04/2026
Happy April and Happy Easter!
Our latest newsletter is up on our ‘members page’ via our website for this new month.
We had three joint winners for the most class check in’s last month! Congratulations Caitlin, Fee and Tara.
Happy birthday to those in our community celebrating a birthday this month - we hope you have a wonderful day.
As we are now post Open our latest cycle from Luke and team at has kicked off plus a great post from and the reality of creating change from a sensible approach to nutrition and lifestyle.
If you’re interested in CrossFit we have a page for those new to this type of training - go check out our home page and the tile on there to click.
Have a wonderful long weekend / Easter and if you’re working today/tomorrow we hope you have a safe and peaceful shift.
28/03/2026
Congratulations to these legends for their hard work in the open that saw qualification to the Quarter Finals. What a great achievement! 👏🏼
An amazing turn out from our membership with a lot of ‘firsts’ being completed and comments after around focussing on new targets for the rest of the year.
08/03/2026
Imagine a gender equal world. A world free of bias, stereotypes, and discrimination. A world that’s diverse, equitable, and inclusive. A world where difference is valued and celebrated. Together we can forge gender equality.
05/03/2026
It’s here! 26.2!
Repost from
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Week 2 of the 2026 CrossFit Open, presented by , starts NOW, and Workout 26.2 is LIVE.
Keep the momentum going, throw down in your affiliate, and HAVE FUN with this one!
Don’t forget to read the workout description and movement standards carefully. Details on the Games website.
To make it official, you must submit your score for 26.2 in the CrossFit app or on the CrossFit Games website by Monday, March 9, at 5 p.m. PT.
PLEASE NOTE: DAYLIGHT SAVING TIME IS OBSERVED SUNDAY, MARCH 8, IN THE UNITED STATES. TAKE THIS INTO ACCOUNT WHEN SUBMITTING YOUR SCORE SO YOU DO NOT MISS THE SUBMISSION DEADLINE.
The 2026 CrossFitOpen is proudly presented by .
01/03/2026
Welcome to autumn everyone! Our latest newsletter is up on the website (https://buff.ly/wvwiLZr ) and last month saw Kirk take home top spot in the monthly check in count for CrossFit classes, that's his first top spot award so well done mate! It was a close one with only 3 classes separating the top 3 places. We've got 11 birthday's in March (Happy Birthday to you!), some awesome advice from for pre WOD nutrition, a reminder of our new merch which is available on our store and the CrossFit Open is HERE!! 26.1 was all it was expected to be and more! As always our website has our interactive newsletter with this info and links. Have an awesome sunday and for our community, we'll see you all in the gym this week 🏋️ 🤸 🏃♂️ .