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,
Listening to your body IS important… BUT sometimes your body is just being dramatic, and we're here for it 😂
Reminder: you don't have to wait for Monday to start again.
We're having a good time... especially Meg 😆 🤣 😂
24/08/2026
Rob's definitely not wrong... 🙃🫠😂
21/08/2026
Kinda chic 💅 💅
V-ups are a simple but effective exercise for building your core strength through your entire midline, needed for many gymnastics and bar movements in CrossFit.
You are capable of more than you think.
One more rep. ✅️
One more round. ✅️
One more class. ✅️
It all adds up. ✅️
Weekend plans?
🏋♀️ Lift something heavy.
😅 Sweat a little.
🤩 Laugh with your gym mates.
🍻 Earn your coffee... or your beer.
Knees to Elbows build strength, coordination, and body control and are used as a progression toward Toes to Bar.
If you can consistently perform controlled K2E, you're building many of the skills needed to eventually touch your toes to the bar.
10/08/2026
Coach Rudes and his Spiderlings
CrossFit Kids and Teens, will we be seeing you this week?
| 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 |