BFT Westport

🚀 WEEK 7 – Performance Benchmark Block

We’re entering the later stages of the block, where the emphasis shifts toward higher intensity, heavier loads and demonstrating the progress we’ve built. This week challenges members to maintain great technique while producing more force, sustaining higher conditioning outputs and moving with greater efficiency. 💪🔥

🤝 Monday – XTX
🎯 Focus: High-Intensity Work Capacity + Efficiency
💪 Muscles: Full Body • Legs • Glutes • Core • Back • Shoulders
📝 Summary: Repeat high outputs while maintaining quality movement and smart pacing.

🏋️ Tuesday – Strength LB
🎯 Focus: Heavy Strength + Deadlift
💪 Muscles: Glutes • Hamstrings • Quads • Back • Core
📝 Summary: Fewer reps, heavier loads and quality Deadlift strength.

❤️‍🔥 Wednesday – HIIT | MAS
🎯 Focus: 110% MAS + Repeat Efforts
💪 Muscles: Legs • Core • Cardiovascular System • Full Body
📝 Summary: Peak intensity, shorter recovery and consistent high output. ⚡

💪 Thursday – Pump UB
🎯 Focus: Upper-Body Muscle + Strength Endurance
💪 Muscles: Shoulders • Chest • Back • Lats • Triceps • Biceps
📝 Summary: High-quality volume and mechanical tension to build upper-body muscle.

❤️ Friday – Cardio U
🎯 Focus: Aerobic Control + Pacing
💪 Muscles: Legs • Core • Cardiovascular System
📝 Summary: Control your intensity, move continuously and transition efficiently between HR zones.

⚡ Saturday – Power
🎯 Focus: Explosive Power + Neuromotor Training
💪 Muscles: Glutes • Hamstrings • Quads • Shoulders • Core • Full Body
📝 Summary: Turn strength into speed through explosive, athletic movement.

🏆Sunday 🤝 HYROX Boston Training - 5/10 Progression followed by
     HYROX YOUNGSTARS Ages 8 to 15 year old.   

🔥 WEEK 7: HEAVIER • FASTER • MORE EFFICIENT
The foundation has been built. Now we’re learning to express it.

50 Sessions for Brianna! 🎉💪

Today we’re celebrating Brianna and 50 sessions strong!

One of the things we’re most grateful for at BFT Westport is the great people who continue to find their way through our doors—people who show up, work hard, support each other, and make our community better just by being part of it.  Brianna is exactly that. From the start, she fit right in—bringing good vibes, hard work, and that big, warm smile we absolutely love. ❤️

50 down and many more to come! Thank you, Brianna, for being part of our BFT Family and helping make this community what it is. 💪🔥

🔓 BFT WESTPORT UNLOCKED

Come experience what makes BFT Westport different. ❤️💙
From 8/31–9/5, train with us FREE and experience the coaching, community, strength and energy that make BFT more than just a workout.

Ready to keep going? Join during BFT Unlocked and receive 50% OFF your first month of membership.
Come train with us. Meet the community. Feel the difference. 💪

📅 August 31 – September 5
🔥 FREE BFT classes
❤️ 50% OFF your first month

See link in bio to secure your spot. 🔗

Different training. Better together. BFT Westport.

🚀 WEEK 6 – Performance Benchmark Block

We’re getting deeper into the block and shifting from building strength to expressing it. 💪 This week combines heavier strength work, skill development, MAS conditioning and higher training volume. The goal: stronger lifts, better movement and the ability to maintain performance as fatigue builds. 🔥

🦵 Monday – Hyper LB
🎯 Focus: Lower-Body Strength + Stability
💪 Muscles: Glutes • Hamstrings • Quads • Core • Back
📝 Summary: Strength, stability and Deadlift development.

🤝 Tuesday – XTX
🎯 Focus: Work Capacity + Skill
💪 Muscles: Full Body • Legs • Core • Shoulders
📝 Summary: Conditioning, teamwork and movement skill.

🏋️ Wednesday – Strength UB
🎯 Focus: Heavy Strength + Military Press
💪 Muscles: Shoulders • Triceps • Upper Back • Core
📝 Summary: Heavy top sets + quality back-off work. 💪

❤️‍🔥 Thursday – Cardio U | MAS
🎯 Focus: 110% MAS + Repeat Efforts
💪 Muscles: Legs • Core • Cardiovascular
📝 Summary: High output, repeatability and aerobic power. ⚡

💪 Friday – Pump Mixed
🎯 Focus: Full-Body Muscle + Endurance
💪 Muscles: Legs • Glutes • Back • Shoulders • Arms
📝 Summary: High-volume, full-body muscle building. 🔥

👥 Saturday – CrewFit
🎯 Focus: Teamwork + Work Capacity
💪 Muscles: Full Body • Legs • Back • Shoulders • Core
📝 Summary: Teamwork, smart pacing and a strong finish. 🚀

🏆Sunday 🤝 HYROX Boston Training - 5/10 Progression followed by
     HYROX YOUNGSTARS Parent, Child Workout - Ages 8 to 15 year old.

🔥 WEEK 6: BUILD IT → EXPRESS IT → SUSTAIN IT.

⭐ HYROX Youngstars — Sunday at 11:00 AM! ⭐

Designed for kids ages 8–15, HYROX Youngstars combines running and age-appropriate functional fitness in a fun, supportive team environment.

The best part? Parents participate too! Every child trains alongside a parent or guardian—building strength, confidence, healthy habits, and great memories together.

💪 Train together. Grow stronger.
🏃 Age-appropriate HYROX movements
🤝 Teamwork, effort and personal progress
👨‍👩‍👧 Parent participation required
📅 Sunday at 11:00 AM

Pricing includes one child and one participating parent:
• BFT member families: $20
• Nonmember family drop-in: $39
• Five-session family pack: $185

Spaces are limited. Message us or reserve your spot today!

🚀 Week 5 – Performance Benchmark Block

Week 5 is about getting stronger in the positions that matter. 💪 We introduce pause training to the Deadlift and Military Press, asking you to create force without relying on momentum. Alongside that strength work, we continue building your aerobic engine, push MAS intensity higher, reset with Balanced, and finish the week by turning strength into speed and power. Stronger positions = stronger performance. 🔥

🏋️ Monday – Strength LB
🎯 Focus: Paused Deadlift Strength
💪 Muscles: Glutes • Hamstrings • Quads • Back • Core
📝 Pause, stay tight, and build a stronger Deadlift.

⛰️ Tuesday – Summit
🎯 Focus: Aerobic Efficiency & Pacing
💪 Muscles: Full Body • Legs • Core • Cardiovascular
📝 Build endurance through smart, efficient pacing.

💪 Wednesday – Hyper UB
🎯 Focus: Strength, Stability & Control
💪 Muscles: Shoulders • Back • Chest • Arms • Core
📝 Build stronger, more stable upper-body movement.

⚡ Thursday – HIIT MAS #3
🎯 Focus: 110% MAS & High-Intensity Performance
💪 Muscles: Legs • Core • Full Body • Cardiovascular
📝 Push to 110% MAS and repeat strong efforts. 🔥

🧘 Friday – Balanced
🎯 Focus: Mobility, Stability & Control
💪 Muscles: Shoulders • Hips • Posterior Chain • Core
📝 Move better, restore, and prepare for what’s next.

💥 Saturday – Power
🎯 Focus: Strength → Speed
💪 Muscles: Glutes • Hamstrings • Quads • Shoulders • Core
📝 Turn strength into explosive power. 🚀

🏆Sunday 🤝 HYROX Boston Training - 4/10 Progression followed by
     Launch of HYROX YOUNGSTARS Ages 8 to 15 year old.

Happy Birthday, Kasia! 🎉🥳

One of our incredible founding members and now 300+ sessions strong, Kasia is one of the kindest, hardest-working, and most dedicated members you’ll ever meet. She made a commitment to building her strength and conditioning, and two years later, her progress has been nothing short of amazing.

We’re so proud of everything you’ve accomplished and so grateful to have you as part of our BFT Family. Wishing you the happiest birthday—enjoy your special day! ❤️🎂

🚀 Week 4 – Performance Benchmark Block
This week we begin to express the strength you’ve been building. 💪 We introduce Power training to convert strength into speed and explosiveness, continue refining your Deadlift and Military Press with tempo training, and further develop your aerobic engine through Cardio U, Summit, and HIIT. Every session builds strength, efficiency, and confidence—helping you become a stronger, faster, and more resilient athlete. 🔥

⚡ Monday – Power
🎯 Focus: Power & Explosiveness
💪 Muscles: Glutes • Hamstrings • Shoulders • Core • Upper Back
📝 Turn strength into speed through explosive movements and athletic power. 🚀

❤️ Tuesday – Cardio U
🎯 Focus: Aerobic Capacity & Heart Rate Control
💪 Muscles: Heart • Lungs • Legs • Core
📝 Build your aerobic engine and improve pacing for better endurance. ❤️

🏋️ Wednesday – Strength LB
🎯 Focus: Deadlift Strength & Tempo
💪 Muscles: Glutes • Hamstrings • Quads • Core • Lower Back
📝 Slow down each rep to build stronger, more resilient muscles. 💪

⛰️ Thursday – Summit
🎯 Focus: Aerobic Endurance & Pacing
💪 Muscles: Full Body • Legs • Core • Cardiovascular System
📝 Build endurance by mastering your pace and staying consistent. 🌟

💪 Friday – Pump UB
🎯 Focus: Upper Body Hypertrophy
💪 Muscles: Shoulders • Chest • Back • Biceps • Triceps • Core
📝 Build lean muscle with controlled, quality upper-body training. 🔥

🔥 Saturday – HIIT
🎯 Focus: Speed, Power & Conditioning
💪 Muscles: Full Body • Legs • Core • Cardiovascular System
📝 Improve repeat sprint ability with fast, powerful efforts. ⚡

🏆Sunday 🤝 HYROX Boston (3/10) Training

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🚀 Week 3 – Performance Benchmark Block
We’re building on the foundation! 💪 This week we increase the challenge with your first MAS-based Cardio U session, introduce cluster sets for heavier strength training, and continue building lean muscle, work capacity, and movement efficiency. Every workout is designed to help you move better, lift stronger, and become a fitter, more resilient athlete. Trust the process—your progress starts to accelerate now! 🔥

❤️ Monday – Cardio U (H)
🎯 Focus: MAS Conditioning & Aerobic Power
💪 Muscles: Heart • Lungs • Legs • Core
📝 Train smarter with personalized MAS targets to build your aerobic engine. 🚴

🏋️ Tuesday – Strength UB
🎯 Focus: Upper Body Strength & Cluster Sets
💪 Muscles: Shoulders • Triceps • Chest • Upper Back • Core
📝 Lift heavier while maintaining great technique and control. 💪

⚡ Wednesday – XTX
🎯 Focus: Teamwork & Work Capacity
💪 Muscles: Full Body • Glutes • Legs • Shoulders • Core
📝 Build fitness through teamwork, pacing, and consistent effort. 🤝

🍑 Thursday – Pump LB
🎯 Focus: Lower Body Hypertrophy
💪 Muscles: Glutes • Quads • Hamstrings • Core
📝 Build lean muscle with controlled, quality lower-body reps. 🦵

🔥 Friday – HIIT
🎯 Focus: Sustained Power & Conditioning
💪 Muscles: Full Body • Legs • Core • Cardiovascular System
📝 Sustain high power through longer, more challenging intervals. ⚡

💥 Saturday – Shred M
🎯 Focus: Strength + Conditioning
💪 Muscles: Glutes • Hamstrings • Back • Shoulders • Core
📝 Finish the week by combining strength and cardio into one powerful session. 🚀

🏆Sunday 🤝 HYROX DC Training Followed by
HYROX YOUNGSTARS Ages 8 to 15 year old.