BFT Subiaco

Farewell Week at BFT Subiaco is here 🌟 As we embark on our final journey together, let’s make each day unforgettable. This isn’t just a goodbye; it’s a celebration of our collective strength and spirit.

This Week’s Highlights:
- MONDAY: HYPER(MIXED) Dive into high-volume work for both upper and lower body 💪.
- TUESDAY: CARDIO U Ramp up the intensity with sharp, HIIT-style efforts 🔥.
- WEDNESDAY: STRENGTH(LB) Focus on lower body strength with undulating sets 🏋️‍♂️.
- THURSDAY: BEAST MODE Elevate your striking in another dynamic session 🥊.
- FRIDAY: PUMP(UB) Push your limits with descending sets 💥.
- SATURDAY: CARDIO SUMMIT End on a high note with a challenging summit session 🗝️.

A New Chapter:
Though BFT Subiaco closes its doors, your fitness journey continues. West Perth and Osborne Park BFT welcome you with up to 4 weeks free 🤗. Keep your momentum going and embrace the warm welcome from new friends.

Let’s Make Memories:
Book your spot via the BFT Booking App 📲 and let’s make our last week unforgettable. Each session is a chance to celebrate the strength and spirit of our incredible community.

Thank you for every rep, every laugh, and every moment shared. Let’s finish strong, together.

Pushing through together, that’s the way! 🏋️‍♂️

💪 Our team just crushed a Strength Endurance session and the energy is electric! We’re not just lifting weights—we’re raising our stamina to new heights. By fusing cardio with strength exercises, we focus on the same muscle groups to maximise endurance.

Yes, you’ll feel the burn, but that’s how you know it’s working. Stronger for longer, that’s our promise and our practice. Ready to feel the power?

🌟 Welcome to Week 3 of the 8-Week Challenge: Elevate Your Performance! 🌟💪🔥

Monday: Cardio HIIT 318 🔥🏃‍♂️
Get ready for increased intensity with shorter rest periods. Push your limits and maintain speed across exercises. Focus on safety and efficient movement for new exercises like Deadball Pivot Lunge Slam.

Tuesday: Strength (UB) 350 🏋️‍♂️💥
Challenge yourself with heavier weights and perfect form. Break through your barriers with personalised support and encouragement. Progress towards your goals with every lift.

Wednesday: Beast Mode 93 🥊🔥
Refine your striking techniques for maximum efficiency and intensity. Partner up and push each other to new heights. Unleash your inner beast and dominate your workout!

Thursday: Pump (LB) 204 🏋️‍♀️💦
Feel the burn with high-volume, lower body-focused work. Select the right weights to build endurance and strength. Push yourself through each set and leave stronger than before.

Friday: Cardio U (A) 115 🏃‍♂️💨
Dial up the intensity with targeted heart rate zones. Focus on gradual intensity increase and active recovery. Make every rep count and feel the burn!

Saturday: Strength Endurance 170 🏋️‍♂️💥
Boost your endurance and working capacity. Maintain intensity throughout each set and reach new heights. Push yourself and crush your fitness goals with every rep!

📅 Book your sessions now and take your fitness journey to the next level in the 8-week challenge! Let’s smash it together! 💥🚀🎉

Crushing the SHRED with our amazing squad! 🏂
Week 2 of the 8-week challenge is in the books, and the energy is off the charts! 💪

Shoutout to our incredible members for the relentless support and unwavering consistency.

Together, we’re turning goals into reality. Let’s keep the momentum going! 🚀

🏋️‍♂️ Crushing Week 1 of our 8-week challenge! 💪 Shoutout to our incredible BFT Subiaco members for their strength and endurance dedication. 🎉

Tomorrow at 8am, join us for the HYROX taste test session – an epic challenge awaits! 🔥

Embrace the different, embrace the better. Let’s keep pushing boundaries together! 🚀

🎉 Congratulations to our incredible members for finishing the 11-week training block STRONG! Your dedication and hard work have truly paid off. 💪🔥

The progress we’ve witnessed in varied movements and loads across Shred and Strength-Based programs is phenomenal.

Now, get ready to take it to the next level! 🚀 The 8-week challenge starting Monday, Feb 12th, is your chance to soar to new heights on your fitness journey. 🌟

Let the excitement build as we embark on this next chapter together! 💥

Flex those muscles, because you’ve earned it! 💪📸

Week 11 Workouts at BFT Subiaco - Achieve Excellence! 💪🏋️‍♀️🔥

Prepare to conquer another week of exhilarating workouts at BFT Subiaco! Let's break it down:

Monday: Strength (LB) 🏋️‍♂️🦵💥
Why? Finish the Strength program with a bang! Use the first two sets as warmups, then crush the final three main working sets. 🏆🏋️‍♀️🔝

Tuesday: Cardio Summit 306 🚵‍♀️🏃‍♂️🔀
Why? Aim to sit in the 85-89% HR range for most of the working set duration. Embrace the aerobic focus and maximise recovery. 🏞️❤️📊

Wednesday: Pump (UB) 202 🏋️‍♀️🏋️‍♂️🔊
Why? Choose weights that challenge you to the final rep. Focus on BB Bent Over Row and core-based exercises. 🏋️‍♀️👫💪

Thursday: Cardio HIIT 🚴‍♀️🔀🔥
Why? Face the challenge of four sets with minimal recovery. Maintain intensity across each set. 📈🏃‍♀️💦

Friday: Power 🏋️‍♂️💥🧠
Why? Emphasise consistency and GOOD movement patterns. Coach's will help you through technical movements like the KB Sn**ch and reinforce the importance of reset between reps. 🚀👟🏋️‍♀️

Saturday: Shred (M) 🏋️‍♀️🏃‍♀️💪
Why? Finish the training block with a bang! Keep the energy high, maintain form, and excel in cardio and strength zones. Push through to the final zone with determination. 🏋️‍♀️🔥🙌

🚨 Don't miss out on our 8 Week Challenge, starting Feb 12th! 🚨 It's not too late to commit. Secure your spot via the BFT app (under purchase membership). This is your chance to level up your fitness game! 📆💪

🔥 Another POWER-packed session in the books! 💪 Today, we took our 7:15am and 8:25am classes through a dynamic progression, pushing boundaries and perfecting form. Here’s a glimpse into what went down:

✨ We amped up the intensity with technical movements like the Hang Clean and Torsonator Jammer. Coaches, you were on fire today, guiding our members through every rep with precision and expertise.

👟 Speed of movement was key, as we focused on refining technique and finding that perfect flow. It’s all about those finer details, and our coaches were right there, providing cues and adjustments to elevate each member’s performance.

🏋️‍♂️ And for those questions about the Torsonator Jammer? Don’t worry, we’ve got you covered. Trust the process, feel the weightlessness, and let’s keep pushing those limits together.

💥 Missed out on today’s session? Don’t worry, we’ve got more POWER-packed workouts coming your way. Stay tuned for what’s next!

Fueling the fire within at BFT Subiaco! 🔥
💪 Crushing this weeks STRENGTH Upper Body workout, breaking limits, and reaching for the stars. 💫 In 2024, it’s all about showing your STRENGTH 💪
Let’s rise together and conquer! 🚀

Week 10 Workouts at BFT Subiaco - Unlock Your Potential! 💪🏋️‍♀️🔥

Get ready for another week of thrilling workouts at BFT Subiaco! Here's your breakdown:

Monday: Cardio U (H) 🏃‍♀️🚴‍♂️💨
Why? Sharpen intensity shifts, from 90%+ max HR to below 80% within 30 seconds. Challenge yourself and recover strategically. 📈💪❤️

Tuesday: Strength (UB) 💪🏋️‍♂️🏋️‍♀️
Why? Aim for progress by lifting the same weight for 6 reps that you did for 5. Finish strong on Incline Bench Press, DB Arnold Press, BB Bent Over Row, and Tricep Dips. 🏋️‍♀️🏆💥

Wednesday: CrewFit 🚣‍♂️🏋️‍♀️🔀
Why? Embrace teamwork, communication, and active encouragement. Working in teams across 6 minute sets. 🤝🗣🏃‍♂️

Thursday: Hyper LB 61 🏋️‍♂️🦵🔥
Why? Maximise unilateral, anti-rotational lifts. Choose loads that allow you to complete reps with 20 seconds left in the 60-second set. 🏆💪🏋️‍♀️

Friday: Cardio Summit 305 🚵‍♂️🔀🔥
Why? Find your sustainable pace, utilise the additional 20 seconds for 85-89% HR range. Don't have a BFT3? Consider getting one today! 📊🏞️👟

Saturday: Power 187 🏋️‍♀️💥🔋
Why? Focus on speed of movement. Your coaches will help education you on the technical Hang Clean, Jammer, and Sn**ch. Focus on a reset between reps and pay attention for you coaches valuable cues for improvement. 🚀🏋️‍♂️🧠

This week's workouts are your key to growth, progress, and unleashing your fitness potential. Embrace challenges, support your teammates, and give it your all.

Let's make this week at BFT Subiaco extraordinary! 🙌👏👟💪

**Week 11 Workouts at BFT Subiaco - Unlock Your Potential!** 💪🏋️‍♀️🔥

Get ready for another week of thrilling workouts at BFT Subiaco! Here's your breakdown:

Monday: Cardio U (H) 84 🏃‍♀️🚴‍♂️💨
Why? Sharpen intensity shifts, from 90%+ max HR to below 80% within 30 seconds. Challenge yourself and recover strategically. 📈💪❤️

Tuesday: Strength (UB) 346 💪🏋️‍♂️🏋️‍♀️
Why? Aim for progress by lifting the same weight for 6 reps that you did for 5. Finish strong on Incline Bench Press, DB Arnold Press, BB Bent Over Row, and Tricep Dips. 🏋️‍♀️🏆💥

Wednesday: CrewFit 7 🚣‍♂️🏋️‍♀️🔀
Why? Embrace teamwork, communication, and active encouragement as we work in teams across 6 minute sets. 🤝🗣🏃‍♂️

Thursday: Hyper LB 🏋️‍♂️🦵🔥
Why? Maximise unilateral, anti-rotational lifts. Choose loads that allow you to complete reps within 40 second sets. 🏆💪🏋️‍♀️

Friday: Cardio Summit 🚵‍♂️🔀🔥
Why? Find your sustainable pace, utilise the additional 20 seconds for 85-89% HR range. If you don't already have a BFT3 - consider getting one today. 📊🏞️👟

Saturday: Power 🏋️‍♀️💥🔋
Why? Focusing on speed of movement. Our coaches will help educate you on today's technical Hang Clean, Jammer, and Sn**ch. Focus on a reset between reps and listen to your coaches valuable cues for improvement. 🚀🏋️‍♂️🧠

This week's workouts are your key to growth, progress, and unleashing your fitness potential. Embrace challenges, support your teammates, and give it your all. Let's make this week at BFT Subiaco extraordinary! 🙌👏👟💪