BFT Rockridge

Great format for effective and time efficient training sessions. Friendly and helpful staff ensure you enjoy developing good form!

WEEK 3: BUILD, MOVE, IMPROVE

This week brings some of the most enjoyable variety of the training block so far. Expect strength-building sessions featuring squats, presses, chin-ups, lunges, and deadlifts, along with partner workouts, HIIT intervals, mobility-focused movements, and team-based conditioning. Every session is designed to help you move better, build strength, improve fitness, and keep training engaging through purposeful variety and expert coaching.

• MONDAY – STRENGTH
Build total-body strength through compound lifts.

• TUESDAY – CARDIO SUMMIT
Improve endurance and aerobic fitness.

• WEDNESDAY – HYPER
Build muscle and develop well-rounded strength.

• THURSDAY – CARDIO U
Learn pacing, effort, and recovery through heart rate training.

• FRIDAY – BALANCED
Focus on mobility, stability, and movement quality.

• SATURDAY – XTX
Combine strength and conditioning in one session.

• SUNDAY – HYROX
Hybrid race-style training combining running and functional strength.

• SUNDAY – COACH’S CHOICE
A coach-led session tailored to the group’s needs.

Come experience the BFT difference: true strength training, hands-on coaching, a structured and guided program, and a fun, supportive community that helps you stay consistent and get results.

DM or Call/Text 510-735-0010 to get started at BFT Rockridge.

We’re excited to be a finalist again for Best of Oakland – Best Fitness Class 🏆

Our team and community truly appreciate the recognition, and we’re grateful to everyone who has helped make BFT Rockridge such a special place to train, build healthy habits, and support one another.

From first workouts to major milestones, every member has played a role in creating the positive, welcoming community we’re proud to be a part of.

Thank you for your support, your energy, and for choosing to train with us.

If you’d like to help us bring home the title again this year, we’d greatly appreciate your vote.

📲 Scan the QR code to vote

Thank you, BFT Rockridge family 💙

We’re proud to share that BFT Rockridge was voted one of the Best Fitness Classes in Oakland in the 2025 Best of Oakland awards 🏆

This recognition means a lot because it comes from the people who show up, train hard, and build this community with us every day.

At BFT, it’s not just about workouts — it’s about coaching, structure, accountability, and a group of people who push each other to get better.

Thank you to everyone who trains with us and makes this what it is.

If you haven’t experienced it yet, come see what makes BFT different.

Call or text 510-735-0010 for your FREE trial.

WEEK 2: PROGRESS IN MOTION 💪

This week brings a powerful mix of conditioning, strength, and skill work designed to keep training challenging, effective, and fun. From deadlifts and chin-ups to ski ergs, TRX work, and HIIT intervals, every session is built to improve strength, movement, endurance, and overall performance.

MONDAY – PUMP
High-volume resistance training focused on muscle isolation for upper or lower body. Designed to build muscular endurance, improve control, and create a strong training stimulus.

TUESDAY – CARDIO U
Guided cardio training using individual heart rate zones with structured work and recovery periods to improve conditioning and pacing awareness.

WEDNESDAY – STRENGTH
The foundation of our program. Build real strength through compound lifts with proper technique, progression, and hands-on coaching.

THURSDAY – CARDIO HIIT
High-intensity interval training designed to push performance in short bursts while improving conditioning and overall work capacity.

FRIDAY – STRENGTH
Another opportunity to build lean muscle, sharpen your form, and progress your lifts with coach support.

SATURDAY – Strength Endurance
A mix of resistance and cardio to help you stay strong through longer efforts and sustained work.

SUNDAY – HYROX
Hybrid race-style training combining running and functional strength.
Hyrox memberships available! (drop-in trials $40)

SUNDAY – COACH’S CHOICE
A coach-led session tailored to what the group needs most on the day.

Come experience BFT and see what structured coaching feels like in a real training environment built for results and consistency.

DM or Call/Text 510-735-0010 to get started at BFT Rockridge

Great variety of fun and challenging workouts suitable for all adult ages and fitness levels. They get you in and out so you can go, go, go!