BFT Sunnyvale

10/04/2026

Monday | Oct 5
Session: Strength LB 
Motto: “The Foundation Class”

◦ Focus:BB BACK SQUATS + SUMO DL 
focus on tempo (75–80% 5RM load)

Tuesday | Oct 6
Session: Summit 
Motto: “Maintain the Apex”

◦ Focus: 4:40 for a specific target.

Wednesday | Oct 7
Session: Pump UB 278
Motto: “Strength’s Little Brother”

◦ Focus: BB BENCH + BB Bent over row with tempo

Thursday | Oct 8
Session: HIIT 413
Motto: “All Gas, Then All Brakes”

◦ Focus: 35-70 second ratio Max effort

Friday | Oct 9
Session: Balanced 254
Motto: “Bulletproof Your Base”

◦ Focus: Super-setting exercises. Controlled tempo, precision over weight

Saturday | Oct 10
Session: Power 219
Motto: “Express Your Strength”

◦ Focus: 90 sec. YGIG Slow & controlled + Explosive 

Sunday | Oct 11
Session: Mobility & Flow
Motto: “Reset the joints, recharge the mind.”

◦ Focus: Full-body movement recovery, joint decompression, thoracic opening, and hip/hamstring mobility work to offset weekly training volume and prepare for Week 3.

◦ Intensity: Low (Active recovery, restore ROM, CNS regulation

10/03/2026

09/28/2026

⚡️ WEEKLY COACHING BREAKDOWN | SEP 28 – OCT 4 ⚡️

We are officially in Week 2 of the 8 Week Challenge! Fuel up, lock in on technique, and get ready to elevate your control as we introduce tempo paused reps to our foundational barbell patterns.

Here’s your day-by-day roadmap:

🏋️‍♂️ MON | Pump UB 277

‘Strengths Lil Bro”

Theme: Antagonist Push/Pull BB Bench + BB Bent Over Rows

Refine setup, scapular positioning, and bar path across the BB Bench Press and BB Bent Over Row.

💥 TUE | HIIT 412

“All Gas, All Brakes”

Theme: Repeat Sprint Power & Metabolic Density

Format: 2 Laps 35/75 Sec Max efforts

Focus: Extended 35s maximal efforts paired with target outputs (reps, cals, distance) to challenge anaerobic capacity and repeat power.

🏔️ WED | Strength LB 507

“The Foundation”

Theme: Antagonist Push/Pull BB Back Squat + BB Sumo Deadlifts

Focus: Accumulate high-quality volume across the Back Squat, Sumo Deadlift, and single-leg variations to build tissue resilience without chasing maximal loads..

🚣 THU | Summit 407

“Maintain the Apex”

Theme: YGIG

Format: 4 min 20 sec to hit a specific target

Focus: Conquer a ~10% target increase while keeping heart rate strictly disciplined in the 80–89% Yellow Zone.

🛡️ FRI | Shred 251

“1/2 Strength 1/2 Cardio”

Theme: Hybrid Work Capacity

Format: Cardio / Strength Block Transitions

Focus: Repeatable output across 4 cardio laps paired with tempo-controlled, high-quality strength reps.

🔥 SAT | HC Lavonte Special

“Celebration through Breakthrough”

Format: Extended Saturday Community Challenge

Focus: High-energy hybrid capacity; maintain pacing and technical control under cumulative fatigue.

🏋️‍♀️ SUN | Hyrox 2

“Hybrid Rockstars”

Format: Hybrid Functional Race Simulation

Focus: Master continuous transitions between functional strength stations and compromised running.

09/28/2026

09/26/2026

09/15/2026

⚡️ WEEKLY COACHING BREAKDOWN | SEP 14 – SEP 20 ⚡️
We are officially in Week 9: Validation, Transition & Taper Phase! 📉 Fuel up, lock in on technique, and get ready to introduce our upcoming transition lifts: Barbell Back Squat, Barbell Sumo Deadlift, and Barbell Bench Press.
Here’s your day-by-day roadmap:
🏋️‍♂️ MON | Strength LB 505
* “The Foundation Class”
* Theme: Next-Block Transition & Technical Reset
* Format: Groups of 3
* Focus: Lowering neurological demand while building confidence in the BB Back Squat & KB Sumo Deadlift.
🏔️ TUE | Summit 404
* “Maintain The Apex”
* Theme: Aerobic Consolidation & Density Tolerance
* Format: Multi-Station Intervals (40s Transitions)
* Focus: Hold steady in the 80–89% Yellow Zone through tight transition windows.
💥 WED | Power 217
* “Express Your Strength”
* Theme: Peak Velocity & Overhead Power Transfer
* Format: Contrast Paired Sets (Follow-the-Leader)
* Focus: Speed and explosive power transfer. Fewer grind reps, maximum velocity.
🚣 THU | CrewFit 41
* “Work with Your Crew!”
* Theme: Pyramid Target Strategy & Team Peak
* Format: Teams of 3
* Focus: Target time is 11:40! Conquer the ascending/descending pyramid together.
🛡️ FRI | Balanced 253
* “Bulletproof Your Base”
* Theme: Foundation Consolidation & Skill Screen
* Format: Joint Centration & Skill Screen
* Focus: Technical refinement on the BB Sumo Deadlift & BB Bench Press.
🔥 SAT | SHRED
* “Half Cardio, Half Strength”
* Progression: 1/3
* Focus: Repeatable cardio output on all 4 laps (no redlining!) + tempo-controlled strength work.
🏋️‍♀️ SUN | Olympic Fundamentals
* Focus: Master the basics and refine your Olympic lifting technique. With Alfonso Pena

09/14/2026

Benchmark #2 is officially in the books, and testing week proved one thing: this community doesn’t back down. 💥 Comfort zones? We don’t know them. From massive strength gains to high-voltage energy all week long, Body Fit Training (BFT) - Sunnyvale showed up, got comfortable with being uncomfortable, and leveled up to smash those top sets. Big shoutout to our coaches for driving us to push past our limits every single day. Let’s keep building! 🛑➡️🚀 💪

09/08/2026

Weekly Coaching Breakdown Sept 7-13 2026
Theme of the week: “Peak Performance Testing & Technical Culmination”

MONDAY, Sep 7: Strength LB Testing
◦ Motto: “THE FOUNDATION”
◦ 1RM Deadlifts Testing

TUESDAY, Sep 8: Cardio Summit
◦ Motto: “MAINTAIN THE APEX”
◦ 5x30s at 95% MAS

WEDNESDAY, Sep 9 Strength UB Testing
◦ Motto: “THE FOUNDATION”
◦ 1RM Military Press Testing

THURSDAY, Sep 10 MAS TESTING
◦ Motto: MAX AEROBIC SPEED
◦ SKI-Erg/Rower/Keiser Bike

FRIDAY, Sep 11 Hyper LB
◦ Motto: “STRENGTH WITH A TWIST”
◦ Zercher Squats + Sn**ch Grip Deadlifts

SATURDAY, Sep 12 Shred
◦ Motto: “HALF STRENGTH, HALF CARDIO”
◦ Upper body Pump style + Summit cardio

SUNDAY, Sep 13 Hyrox #10
◦ “Race day simulation”
◦ 57minute class