BFT is a scientific high-intensity group strength and conditioning studio. bft.studio/westgate/
In short, our programs are designed to be progressive, innovative, and transformative.
Hope you liked a new format of Crewfit 😂😂🥵 Thanks legends for listening, taking the talk time in and smashing it. Absolutely emptied the tank. See you all on Monday for HIIT!! Book in and commit now. No cancels 👀
Epic work today team. Amazing to see you pushing to progress on those last 2 sets. Good to see some awesome set ups to prepare for the lift. See you tomorrow for a spicy Crewfit.
YOU GUYS SMASHED IT TODAY. ABSOLUTELY EMPTIED THE TANK. Epic work!! We all needed that rest set in the end 😂😂😂 see you all tomorrow for lower body strength, we are in our intensification phase!! 💙💙💙
Everyone was a beginner once. No one starts as the fittest in the room. They start as the one who showed up. First class. First reps. No one skips the beginner stage. They just show up and keep going.
Progress doesn’t happen by waiting.
It happens by being in the room.
If you aren't in the room, now is the time.
Just get in the room.
Everyone is fighting a battle you know nothing about.
For many people, walking into BFT Westgate isn’t just about fitness, it’s a chance to reset mentally, disconnect from stress, and be around like-minded people 💙.
Research consistently shows that regular exercise can reduce symptoms of stress, anxiety, and depression, while improving mood and overall wellbeing.
So whether you’re here to push hard, clear your head, or simply move and be left in your own space, that’s completely okay.
If you need that time for yourself, just let us know. We’ve got you 🤝
YOU GUYS KILLED IT TODAY! Absolutely emptied the tank. 8 sets with 3 being >93% of max HR 🥵🥵🥵. Worried about the next progression! See you tomorrow for LB hyper.
Jokes, we love you and wouldn't have it any other way!! You better all be there for Cardio U aerobic tomorrow 👀👀👀
27/04/2026
Our March Member of the Month is Jordan!!
Religious 5amer, never misses the warm up or cool down, even if he moves all the equipment to make room for the foam rolling 😂 (he puts it back) and absolutely smashes each session. He' always up for a challenge abd has set his baseline in our performance block including the MAS test. Huge congrats legend you deserve it!!
MAMMOTH EFFORT TODAY FOR CREWFIT!! Stay tuned to see who won the max cals! 😉
See you all tomorrow for upper body strength!!
25/04/2026
Week 4 – Consistency under fatigue 🔥
Monday
Session: Crew Fit 👥
Progression: 3/5 – Repeat sprint efforts with shared workload across the team
Focus: Accumulate metres/calories consistently… can you pace it so your output doesn’t drop across all rounds?
Tuesday
Session: Strength (Upper Body) 💪
Progression: 6/12 – Building volume under fatigue with fluctuating loads
Focus: As fatigue builds, can you maintain control and technique instead of chasing heavier weight?
Wednesday
Session: Cardio U (Aerobic) 🚴♂️
Progression: 4/7 – Increased cumulative load with progressive pushes into high HR zones
Focus: Build into purple (80–94%) and orange (94%+) gradually… no early spikes, stay smooth. We are down by 105% of MAS for our 30 SEC set!
Thursday
Session: Hyper (Lower Body) 🦵
Progression: Cluster sets introduced to increase intensity and control under load
Focus: Use the short rests to stay powerful… can you maintain quality under heavier load?
Friday
Session: Balanced ⚖️ Ed might make an appearance again.
Progression: 2/4 – Increased work time driving trunk endurance and control
Focus: Stay controlled through every rep… this is about movement quality, not speed.
Saturday
Session: Cardio HIIT ⚡WE WANT TO SEE YOUR BEST WIG. 30% OFF AT LOOK SHARP. NON-COMPLIANCE WILL GET PUNISHED 😬😬
Progression: 4/7 – Increased density with 6 repeated efforts per station
Focus: Don’t blow out early… can you hold consistent output across all 6 sets?
Big focus this week:
Consistency. Pacing. Control under fatigue.
Don’t spike early. Don’t fall off late. 👊
Summit= smashed. Amazing effort today on those long sets 🥵😍. See you on Monday for Crewfit! Get your open week pass in our glofox app for next week!!!