Blue Lake CrossFit

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 📦

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

Join us for Hero WOD 'Tommy Mac'

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

Pushing ourselves to be the best is not sustainable. ❎️

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

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. 🏃‍♀️