BLUE BOX

Big crew yesterday for Community Conditioning, Mobility and coffee to set us up for a big week ahead.

Saturday Conditioning is our larger community session. Monday to Friday, our coached strength and conditioning sessions stay small and are generally capped at 10, with a small number of busier sessions now capped at 12.

With Testing Week starting tomorrow, conditioning was programmed to get everyone moving, working and sweating without leaving the crew sore. They had the choice to take it easy or push things as a team.

Then into Monthly Mobility. No specific focus this month, just 30 minutes to release, open things up, breathe, recover and move a little better going into next week.

Testing Week starts tomorrow. A reminder that testing is optional, and a PB won’t be the expectation for everyone. If you’ve been away, sick or inconsistent through winter, that will naturally affect where you’re at. Strength takes consistency, patience and structured training over time.

For some, this week will mean a PB. For others, it might mean matching an old number, moving it better or simply setting a useful benchmark to build from.

No group trials during Testing Week, but we do have a small number of 1-to-1 Introductory Sessions available to cover the fundamentals and get you set up for 7 days of group access from 14 September as we kick off our new block for $99.

Link in bio to register.

Next week is the final week of our current training block, which means it’s Testing Week at Blue Box.

It’s a chance to benchmark where you’re at, track progress and give us useful numbers to work from moving forward.

THE WEEK
Monday - Deadlift
Tuesday - Bench Press
Wednesday - 500m Ski + 500m Row
Thursday - No testing
Friday - Chin-Ups + optional Deadlift or Bench test

First time testing? No pressure to find a true 1RM.

Depending on experience and readiness, you can work towards a 1RM, 3RM or 5RM, or simply keep training with an appropriate option on the day.

If you’re already training with us, keep booking your usual sessions. Testing Week is still a normal training week and there’ll be options for everyone.

Not feeling it Monday or Tuesday? Friday gives you another chance to test Deadlift or Bench after Chin-Ups.

Fuel up, sleep well and take proper rest between efforts.

Testing Week programming is now live in TrainHeroic.

Tomorrow’s Community Conditioning will take next week into consideration, followed by Monthly Mobility.

No specific mobility focus this month, just 30 minutes to release, open things up and reset so you can actively recover and head into Testing Week feeling ready.

Had a big week? Skip conditioning and just come in for Mobility at 8:30am. No booking needed. And as always, we’ll head for our usual coffees after.

LOOKING TO START?
No group trials next week, but we’ve opened 5 Beginner Intro spots.

$99 includes a 1-to-1 introductory session next week plus 7 days of full app and group training access from 14 September when our next block starts.

Or register now for a 2-session or 2-week trial starting 14 September.

Only 5 new-start spots available that week.

Link in bio or send us a message.

📸 Nikka Papas - Photo & Video

Spring is here this week, and we’ve got a big few weeks coming up BLUE BOX | Group Training Redfern

If you’ve been thinking about starting, we’ve got 3 trial spots available this week to experience our classes, coaching and community.

There’ll be no new group trials starting the following week while we wrap up the final week of our current 12-week block with our regular crew. 1-to-1 Introductory Sessions will still be available that week only for anyone wanting to get familiar with the gym and cover the fundamentals before the new block starts.

From Monday 14 September, we’ll open another 5 trial spots as our final 12-week block of the year begins. First come, first served.

The gym has been getting busier, particularly at some of our more popular times, and a few sessions are starting to become limited for new joins. We want to keep protecting small group sizes, coaching quality and the experience of the people already training with us, so getting started sooner gives you more choice and flexibility across the timetable.

Also coming up:
• Monthly Mobility this Saturday at 8:30am. Open to all members and trialists, no booking needed.
• 21-Day Spring Reset starts 14 September.
Three weeks focused on building better habits and momentum for spring, while also raising money and awareness for a great cause as our coach Alex takes on a huge challenge to support work in mental health and wellbeing.

Full Reset details dropping this week. Open to all Blue Box members.

Spring is a great time to start training or build some momentum, so if Blue Box has been on your radar, use this week to get moving.

DM START or hit the link in bio.

Move Better • Get Stronger • Live Better

📸 Nikka Papas - Photo & Video

We’re looking forward to another big Saturday morning at Blue Box.

Monday to Friday, our sessions stay small and structured so we can maintain coaching standards and keep the quality high.

Saturday is a little different.

Community Conditioning is coaches choice and usually lower-skill, team or paired work that lets us open things up, move hard and train together.

Because training for the long run isn’t just about getting stronger.

Strength, movement, fitness, community and connection all matter for health and longevity.

A different feel to the rest of the Blue Box week, but an important part of it.

And as always, coffees are on us afterwards at our neighbours GS.Deli

Lift. Move. Connect.

Strength work done for the week.

Monday to Friday is about structure BLUE BOX | Group Training Redfern with progressive strength training, clear programming and coaching, with conditioning and mobility placed where they make sense across the week.

Saturday is a little different.

Community Conditioning + Coffee is coaches choice. Less about following the weekly strength structure and more about moving, working hard and enjoying training together.

Because training for the long term is about more than what happens under a barbell.

We know how important strength, movement and fitness are for health and longevity.

We also know how important community, connection and having people around you are too.

Then on Sunday we’re heading out for our quarterly hike. Meeting in Maroubra for sunrise at 6.20am before heading around Malabar Headland.

Strength through the week.
Movement beyond the gym.
Connection throughout.

Lift. Move. Connect.

We’re all set for Phase 3 starting tomorrow.

A new four-week phase, but a clear progression from the work we’ve already built across the first eight weeks of this block

Heavier loads. Lower reps. Longer rest periods. Fewer exercises.

For those who have trained consistently and earned the right to push, the main lifts will begin moving into the 85%+ range, with more time between sets and a focus on strong, high-quality reps.

If you’re returning from travel, coming back from injury, starting a trial or simply not ready for those percentages yet, there’s a second loading option built into the programme meeting you where you’re at while still giving you a clear path to progress.

We keep building through Weeks 9-11. Then in Week 12, we’ll test some of the key lifts from the block, with 1RM, 3RM or 5RM options depending on your level and consistency across the block, alongside 500m tests on the Row and Ski Ergs.

A chance to measure progress and or set some clear benchmarks heading into the final 12-week block of the year.

Also coming up:

-Malabar Headland Sunrise Walk - Sunday 23rd August
-Members 21-Day Spring Reset - Sunday 13th September

Full details in the members chat.

Ready to get started? Try 2 sessions for $29 or 14 days full access for $99. Link in bio.

Lift. Move. Connect.

📸 Nikka Papas - Photo & Video