09/09/2026
💛 A little check-in can mean more than you know.
This R U OK? Day, we’re wearing yellow and reminding ourselves that sometimes the most important question we can ask is simply:
“Are you OK?”
Take a moment today to check in with a friend, family member, teammate or someone you train beside. Ask the question, really listen, and let them know they don’t have to go through things alone.
At BFT Hornsby, we’re more than just a place to train. We’re a community that looks out for one another — inside and outside the studio. 💛
Wear a touch of yellow, start a conversation and remember: one small check-in can make a big difference.
💛 Ask. Listen. Connect. Be there.
05/09/2026
WEEK 5 | PERFORMANCE BENCHMARK BLOCK
Week 5 continues to build intensity while introducing more pauses, higher conditioning targets and increased power volume.
MONDAY — STRENGTH LB
Paused reps are introduced, with the Conventional Deadlift remaining our key lower-body lift. Pausing at shin height removes momentum and challenges you to maintain tension and produce force through one of the hardest positions of the lift.
TUESDAY — SUMMIT
We flip to descending work intervals, starting longer before reducing the available time. The challenge is to maintain your output as the intervals shorten through better pacing, movement efficiency and control — while staying predominantly within 80–89% HR.
WEDNESDAY — HYPER UB
Upper-body focus with a 2-second pause in the Military Press. The pause removes momentum and forces you to generate strength from a static position, while the rest of the session develops shoulder stability, trunk control and quality movement.
THURSDAY — HIIT | 110% MAS
Another step up from last week — moving from 105% to 110% MAS across the Ski, Rower and Bike. Expect short, hard efforts designed to improve your ability to repeatedly produce high outputs with incomplete recovery.
FRIDAY — BALANCED
A lower-intensity session focused on mobility, stability and positional control. We’re developing the shoulder, trunk and hip function that supports stronger Military Press and Deadlift performance while preparing the body for Saturday.
SATURDAY — POWER
Power returns with increased volume. Controlled strength movements are paired with explosive exercises, with the goal of producing force quickly. Moderate loads, maximal intent and maintaining speed across every set are the priorities.
Week 5 — stronger positions, higher outputs, keep building.
03/09/2026
IT’S NOT TOO LATE! BFT UNLOCKED IS STILL ON!
There are still a few sessions left before 5 September, so if you’ve been thinking about trying BFT Hornsby… NOW is the time!
Come through our doors, jump into a session and discover what BFT Hornsby is all about.
💪 World-class training
🔥 Coaches who motivate and support you
💙🖤 An incredible community
🎉 And our OFFER OF THE YEAR waiting for you!
Our Unlocked joining offer is HUGE — and you don’t want to miss it. 👀
📲 DM US NOW to find out more about our Unlocked offer and secure your spot before it’s gone!
Already a BFT Hornsby member? TAG a friend below who needs to come and experience a session with you!
⏰ ENDS 5 SEPTEMBER — DON’T MISS OUT!
31/08/2026
BFT HORNSBY IS TURNING 3! 🖤💙🎉
3 YEARS STRONG. ONE INCREDIBLE COMMUNITY. 🥳
This Saturday 5th September, we’re celebrating THREE amazing years of BFT Hornsby — and we want YOU there to celebrate with us! 🎂🎈
Expect birthday vibes, treats & goodies, prizes & surprises and plenty of fun with the community that makes our studio so special. 💙
👯 BRING A FRIEND!
This celebration isn’t just for our members — bring a mate, partner or family member along to experience BFT and join in the birthday fun!
📲 BOOK YOUR SPOT in the BFT Booking App — spots are limited, so don’t miss out!
A massive thank you to every member, coach and amazing partner who has been part of our journey over the past three years. You’re the reason BFT Hornsby is what it is today.
🎉 SATURDAY 5TH SEPTEMBER
🎂 BFT HORNSBY’S 3RD BIRTHDAY
👯 BRING A FRIEND
🎁 PRIZES & SURPRISES
🧁 TREATS & GOODIES
Tag your training buddy below and tell them THEY’RE COMING! 👇🔥
STRONGER TOGETHER. BETTER THAN EVER.
29/08/2026
WEEK 4 | PERFORMANCE BENCHMARK BLOCK
We’re getting deeper into the building phase — progressing intensity, control and output while continuing to build towards our end-of-block benchmarks.
MONDAY — CARDIO U
Longer working intervals this week. The focus is on controlling your intensity while staying in continuous movement — learning to deliberately push HR up, bring it back down and efficiently transition between different training zones.
TUESDAY — PUMP UB
Tempo is introduced to increase time under tension and muscular control. Expect plenty of upper-body volume while continuing to develop the Military Press and Chin Up with quality movement taking priority over load.
WEDNESDAY — HIIT | 105% MAS
We progress above maximal aerobic speed, targeting 105% MAS across the Ski, Rower and Bike. Short, hard efforts with incomplete recovery will challenge your ability to repeatedly produce high outputs — make sure you know your MAS numbers!
THURSDAY — STRENGTH LB
Tempo comes into our lower-body strength work, with the Conventional Deadlift remaining our key benchmark lift. Slower, controlled reps will reinforce positioning, increase time under tension and prepare us to handle heavier loads later in the block.
FRIDAY — SUMMIT
Work intervals progressively increase from 35 to 60 seconds, challenging you to manage your pace as fatigue builds. Stay controlled early, work predominantly within 80–89% HR and aim to finish stronger than you started.
SATURDAY — POWER
Our first Power progression of the block! Strength movements are paired with similar explosive movements to develop the ability to produce force quickly. Moderate loads, maximal intent and quality explosive reps are the priority.
Week 4 — control the work, hit your targets and keep building.
29/08/2026