Blue Lake CrossFit

Blue Lake CrossFit

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CrossFit is a Strength & Conditioning program focused on constantly varied, high intensity, functional movements, executed at high intensity. NO!!

Blue Lake CrossFit is a passion run by Owners and coaching team Adam Ruediger and Natalie Diedrich. Both of us have been changed by our CrossFit journey and want the same for you!! Blue Lake CrossFit is a community of people who support each other in their fitness & life goals - we work hard but we have fun!! Do you have to be fit?? You do CrossFit to get fit! We train people across the lifespan,

08/06/2025

We're starting the week with a public holiday Monday for the Kings Birthday - we will hit Hero WOD 'Tommy Mac'.

It will be another all-core attack where athletes must manage fatigue early to endure until the end on Tuesday.

Wednesday will be a challenge and a test of grit as we navigate through moderate calories on the bike with quick 3-round couplets to mix it up. 🚲

As we approach Thursday, we will ease off a bit with some lunges and strict pull-ups.

For Friday, it’s all gas and no brakes during an “open-type” workout where we need to maintain our pacing and keep our heart rate under control right from the start, during some single arm Dumbbell Snatches and Shuttle Runs. 💣

Saturday’s long endurance workout involves a push-pace effort on the bike with a strategic grind through front squats.

Make sure to book in for the week, and we'll see you at the 📦

02/06/2025

Kings Birthday Public Holiday 👑
Monday 09th - 9am and CFFL classes only.

Join us for Hero WOD 'Tommy Mac'

30/05/2025

Saturday 3️⃣1️⃣st

Hyrox Partner Half 👫

Teams of 2
400m Run 🏃
500m Ski-erg
400m Run
30m Sled Pull
400m Run
30m Sled Push
400m Run
40m Burpee Broad Jumps
400m Run
500m Row
400m Run
100m Farmer's Carry
400m Run
50m Weighted Lunges
400m Run
50 Wall Balls

*Both partners run together, the rest is split as needed.

45 Min Time Cap

Photos from Blue Lake CrossFit's post 29/05/2025

Huge good luck to our BLCF athletes and .diedrich competing at the in the Adaptive Pairs these next 3 days!!

21/05/2025

Pushing ourselves to be the best is not sustainable. ❎️

Pushing ourselves to be better than the day before is sustainable. ✅️

18/05/2025

Coming up this week 🌟

On Monday, we’re finishing up our 'Murph Prep Mondays' with some Dumbbell Snatches, Goblet Squats, and Pull Ups, ready to take on Murph this Saturday. 😲

On Tuesday, we’ll ramp things up with a quick descending triplet that will really put athletes through the spin cycle. 🌪

Wednesday features another “on the minute” session, but at 2:00, allowing athletes to push their pace on the bike before attempting to lift some heavy weights. 🏋‍♂️

Thursday is a particularly good one - athletes will dive into a triplet of AMRAPS. 💪

For Friday, we’ll be doing the 13.2 Open Workout, which is another triplet that looks simple at first glance, but that simplicity is what makes it so challenging—it never gives us a reason to stop. 📦

Finally, on Saturday, we hit Memorial Day WOD 'Murph' with a 1 mile run, 100 pull-ups, 200 push-ups, 300 air squats, completed with another 1 mile run. 🏃‍♀️

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Our Story - Blue Lake CrossFit

At Blue Lake CrossFit, we love making your fitness journey as enjoyable as possible.

We love igniting the spark in you to achieve great things. We love fanning that spark into a flame to conquer and a thirst to be the best you can.

So why Blue Lake CrossFit?

We want your time with us to be the best part of your day. Your goals, your fitness, your health and well-being are what we care about. We want you to get fitter, stronger, happier and healthier...and have a heap of FUN along the way :) !

Location

Telephone

Address


20 Harrald Street
Mount Gambier, SA
5290

Opening Hours

Monday 6am - 11:45am
4:15pm - 7:45pm
Tuesday 6am - 10:15am
4:15pm - 7:45pm
Wednesday 6am - 11:45am
4:15pm - 7:45pm
Thursday 12pm - 3pm
4:30pm - 6:45pm
Friday 6am - 11:45am
4:30pm - 6:45pm
Saturday 8am - 11:15am