BFT Flat Bush

17/10/2026

WEEK 2 IS HERE!

Another week of building strength, improving fitness and pushing those limits!

CARDIO U (A) – 2/5
Time to build that aerobic engine! Focus on consistent movement, controlled pacing and hitting your prescribed heart rate zones as we work on improving aerobic efficiency and endurance.

PUMP UB – 2/3
Upper body pump is on! We’re building confidence and refining technique on the bench press and bent-over row while accumulating quality reps to support muscle growth.

HIIT – 2/8
The intensity is climbing! Longer work periods, shorter recovery and increased targets mean it’s time to challenge yourself. The goal? Maintain high power output, push your limits and keep your movement quality strong.

STRENGTH LB – 2/8
Time to build that lower body foundation! We’re focusing on movement quality, technique and smart loading to set ourselves up for bigger progressions throughout the block.

SUMMIT – 2/6
We’re turning up the workload! With increased working time and targets, the focus is on building aerobic capacity and sustaining a strong, controlled effort within the 80–89% heart rate zone.

SHRED M – 1/3
A new SHRED progression begins! Combining sustained cardio with structured resistance training, we’re building work capacity, muscular endurance and the ability to maintain quality movement under fatigue.

16/10/2026

15/10/2026

You don’t need to be fit to start. You just need to start. 👊🏽

HYROX goals, first-ever workouts, PB chasers, jeans-fit goals, 6-day-a-week regulars or the “I disappeared but I’m back” crew 😂

Whatever your pace. Whatever your goal.
There’s a place for you at BFT🖤

14/10/2026

Happy 500 classes to this beautiful lady, Tracy! ✨

500 classes of showing up, working hard and always pushing yourself to be better! 💪🏾 You keep us on our toes, bring the best banter and are always down for a little boogie with your 9:30am gals 😂🕺🏽

You’re such a baddie and this milestone is so well deserved! Here’s to 500 and many more to come! ❤️🔥

Tracy's Beauty Studio Tracy N.Hewetson

13/10/2026

🎉 WELCOME TO THE 500 CLUB, ANIVA! 💪🏼❤️

From your very first solo session to becoming such a valued part of our community, it’s been so awesome to watch your journey!

Always showing up with a smile, a cheeky comment and the best vibes, you bring so much personality to our community. 🫶🏼

500 sessions is a huge achievement, and we’re so proud to have been part of your journey. Here’s to many more sessions, laughs and milestones to come! 🔥

Congratulations, Aniva! Welcome to the 500 club! 🥳👏🏼

Kulu

13/10/2026

🏆 OUR BENCHMARK MOST IMPROVED 👏🏼🔥

The results are in, and these members have absolutely smashed their benchmarks! 💪🏽

💪🏽 MILITARY PRESS
👑 Female — Kyla | 15% improvement
👑 Male — Brahman | 6% improvement

Massive mahi from everyone who showed up, put in the work and pushed their limits. These numbers don’t happen by accident! 🔥

🏋🏽 STRONGEST DEADLIFT
👑 Male — Elroy | 28% improvement
👑 Female — Nicole | 29% improvement

⚡ PERFORMANCE BENCHMARK — OVERALL
🏆 Nick | 12.2% improvement

Massive mahi from everyone who showed up, put in the work and pushed their limits. These numbers don’t happen by accident! 🔥

And just like that… our 8 WEEK CHALLENGE has officially kicked off! 🚀🔥

Time to set some new goals, put in the mahi and see what we can achieve over the next 8 weeks. 👊🏽

10/10/2026

WEEK 1 IS HERE! 🔥

A new block means new progressions, new movements and plenty of opportunities to improve.

⚡ HIIT 1/8
We’re kicking things off with Cardio HIIT, focusing on maximal effort during each work interval and using longer recoveries to maintain high power output.

🦵 PUMP LB 1/3
The foundations are set! We’re building quality lower-body movement patterns and volume, with technique and control coming before heavier loads.

⛰️ SUMMIT 1/6
Starting with a strong aerobic foundation. The goal is sustained effort while staying in the **80–89% HR zone**, learning to control pace, breathing and output.

💪 STRENGTH UB 1/8
Time to establish the key upper-body movements for the block. We’re focusing on technique, movement standards and finding the right starting loads to build from.

❤️ CARDIO U 1/5
A new format focused on aerobic capacity and continuous movement. The goal isn’t to go all-out — it’s about controlling your pace and output to stay in the prescribed HR zones.

💥 POWER 1/4
Explosive intent is the name of the game. We’re developing the ability to produce force quickly through powerful, ballistic movements, with quality and maximal intent on every rep.

09/10/2026

⚡️Welcome back to Fun Fridays with Coach Lauren & Bri ⚡️… because we all know Fridays are fun with them.

Today’s fun was a little different, but still a challenge. Match the person to the card.

Just goes to show, you can come from anywhere, but the moment you walk into BFT Flat Bush you become a part of a big family. One that enjoys each others company, shares parts of life, laughs and can have a bit of banter with.

Part one ☝🏻 part two coming…