WOD: Friday 10/03/2017

**CrossFit Kids @ 4.15pm**

IMPORTANT:  5.30pm Class today is the CrossFit Games Open Workout 17.3 - All those competing or wanting to participate must be there by 5.30pm (unless they have advised us otherwise) for the briefing.

Spectators - family & friends are encouraged to come along to cheer you on!
As we don't know what the workout is until Friday morning around 11.30 AM we are unsure how long it will take to get through the workout. Those wanting to participate for the WOD but don't want to sign up - just let us know that you will be joining in the fun on Friday.
If time is an issue for any one please let us know and we can get you going straight up or later if needed.
After you have done your workout don't forget to stick around & cheer on your fellow members - enjoy some post WOD nibbles & a sneaky beverage and enjoy the awesome atmosphere!
If you cannot do your workout on Friday night please let us know and we can organise it for Saturday morning or Tuesday morning as we are CLOSED Monday for the Public Holiday.
It is SO IMPORTANT to remember that the Open is about celebrating our awesome community, having a go and supporting each other to do the best we can. So let's go out and SMASH 17.3 - GO TEAM BLUE LAKE CROSSFIT!!

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Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 2 reps
*Set 5 – 90% x 2 reps
*Set 6 – 95% x 2 reps
Rest 2-3 mins between sets.

then:

Three rounds for time of:
Run 400m
25 Kettlebell Swings (16kg/24kg)
15 Toes to Bar

Post weights and times to comments.

A huge congratulations to Meg & Brendan on the safe arrival of "Theodore Peter Figg" - born on Tuesday 7th March. Welcome to the world Theo - another little CrossFitter in the making!! Love from all the Blue Lake CrossFit crew!!