BFT Lincoln

BFT Lincoln's Free Fitness Week is here Aug. 31 through Sept. 6, which means new guests can experience what our strength + conditioning training is all about all week long. Maybe you want to get stronger. Maybe your endurance needs a reboot. Maybe HYROX has been whispering your name.

This is Week 7 of the Performance Block. The goal is to take everything we’ve built over the last six weeks and make it cleaner, stronger and more refined as we head into September.

WEEKLY LINEUP

MONDAY | XTX: Partner up for a high-energy mix of machines and resistance work where the challenge is keeping your output strong, your movement sharp and your teammate moving.

TUESDAY | STRENGTH: Lower-body strength gets serious with heavier Conventional Deadlifts, fewer reps and a big focus on confident, technically strong lifting.

WEDNESDAY | HIIT: The final HIIT progression brings shorter recovery periods and six hard efforts designed to test how well you can repeat the work when your lungs start filing complaints.

THURSDAY | PUMP: Upper-body volume meets heavier loading for a muscle-building session packed with pressing, pulling and plenty of reasons your arms may negotiate with you afterward.

FRIDAY | CARDIO U: Settle into longer conditioning intervals and learn to control the gears, moving between heart-rate zones while building the kind of endurance that keeps you working instead of simply hanging on.

SATURDAY | POWER: Strength meets speed with explosive pairings like RDLs into kettlebell cleans, shoulder presses into push presses and Zercher squats into box jumps.

SUNDAY | HYROX: Finish the week with race-style training that blends running, conditioning and functional work into one very satisfying Sunday sweat.

🔥 Ready to try BFT Lincoln this week?
Hit the link in our bio, register for BFT Lincoln's Free Fitness Week and choose your fitness journey. Then pick the classes that fit your goals and your schedule.

NEXT WEEK: Pick Your Workout Journey 💪

BFT Unlocked is Aug. 31 - Sept. 6, which means you can try BFT Lincoln FREE all week! But, we don't want you randomly hopping into workouts and hoping for the best.

Choose what you want more of this fall:

💪 GET STRONGER: Build strength, learn the lifts and see how our progressive training works.

🔥 GET CONDITIONED: Improve your engine, stamina and fitness without spending your life on a treadmill.

🏃 GO HYBRID / HYROX: Mix strength + conditioning and see what HYROX training is all about.

Pick your journey. Try the classes. Meet the coaches. Find what actually works for you.

BFT Unlocked starts NEXT MONDAY.

Grab your FREE week through the link in our bio and get your classes on the calendar, or comment STRONG below, and we'll get you all the details!

🚨 LOCAL BUSINESSES: WANT IN ON HALF ROX? 🚨

Our Fall Half Rox is coming to BFT Lincoln on Saturday, Oct. 17, and we’re looking for a few local businesses that want to get in front of 400+ athletes, spectators, friends and family throughout the day. 👀

There are TWO ways to be part of it:

HALF ROX SPONSOR | $75: Set up a booth outside BFT Lincoln during the Oct. 17 event and showcase your business directly to our Half Rox crowd.

Your sponsorship includes:
• Booth space at Half Rox (enough for a table and pull up banner)
• Exposure to 400+ people throughout race day
• 2 BFT Lincoln social media posts featuring your business
• Collab opportunities + tagging

We only have 2 booth spots available, so if you want one, snag it early.

🎁 ATHLETE SWAG BAG ITEMS | FREE: Want to support the event without setting up a booth? Add something to our athlete swag bags!

We’re putting together 150 athlete bags, and our racers LOVE discovering local businesses.

Think:
- Samples
- Coupons or special offers
- Race-day goodies
- Health + wellness products
- Treats
- Small branded items

There’s no fee to participate in the swag bags, just provide enough items for our athletes.

Half Rox has become one of our favorite ways to bring the Lincoln fitness community together, and we’d love to use that spotlight to showcase some incredible local businesses too.

DM us if you’d like to sponsor, contribute to the swag bags or have another collaboration idea.

👇 And help us build our dream Half Rox lineup by tagging a Lincoln business you’d love to see at Half Rox!

📅 October 17, 2026
📍 BFT Lincoln

Week 6 is here, and we’ve got a little bit of everything on the menu. 💪 Strength. Conditioning. Muscle. Teamwork. HYROX. And a Sunday stretch to put a bow on summer.

WEEKLY LINEUP:

MONDAY | HYPER – LOWER BODY: Build lower-body strength, stability and control with unilateral work, multiplanar movement and continued Conventional Deadlift development.

TUESDAY | XTX: Partner-based conditioning meets skill development as longer work periods challenge your engine while slower technical work sharpens movement quality.

WEDNESDAY | STRENGTH – UPPER BODY: We’re turning up the intensity on the Military Press with heavy top sets followed by back-off sets designed to build strength AND reinforce great technique.

🏁 HYROX TRAINING | 7:30 AM: Race-specific training for anyone looking to build their HYROX engine, skills and confidence.

THURSDAY | CARDIO U: A spicy session with 20-second efforts and short active recoveries designed to improve aerobic power and your ability to keep producing under fatigue.

FRIDAY | PUMP: Upper + lower body hypertrophy work comes together for our highest-volume mixed Pump session of the block. Controlled reps, plenty of tension and a very respectable Friday pump.

SATURDAY | CREWFIT: Grab your crew. Descending targets mean smart pacing early, then progressively faster work as your team races toward the finish together.

SUNDAY | HYROX – 7:00 AM: Start Sunday with HYROX-specific training and keep building toward race season. 🏁

🧘 YOGA WITH COACH TARA | 9:00 AM: Stick around after HYROX or join us fresh for a Sunday stretch as we celebrate the end of summer and start loosening up for fall. Yoga is always free so bring a mat and a friend because everyone deserves to stretch!

Not a member yet?

Try 3 BFT classes for just $3. Come lift. Come condition. Come see which style of training feels like your thing.

DM us to get your 3 for $3 and we’ll see you in class.

Happy Birthday to the one and only Coach Nicole! 🎉 We’re so grateful for the energy, encouragement, sass, and humor you bring to BFT Lincoln every day! You inspire us to push harder, dream bigger, and become the best versions of ourselves. We hope you feel extra celebrated today! 🥳💪

Look who's shining this week!✨

Not only is it Coach Nicole's birthday week, but she was also selected as a top 5 nominee for the Excellence in Women's Athletics for Lincoln's Inspire Awards!

The Inspire Awards recognize women who have excelled in their careers by fueling others forward. They lead by example, they walk alongside others to success together.

Coach Nicole is living proof of this, with all the sass and humor to boot. She inspires people to make life-changing decisions, to help themselves be better day by day, to show people what it's like to push themselves to goals they never thought possible.

We are SO PROUD of Nicole for this honor. and humbled to have her as our Head Coach at BFT Lincoln.

The Inspire Awards Ceremony is Wednesday, September 23. Cheer her on!

BFT Lincoln's Summer Running Group Meeting Saturday!

If you're part of the Summer Running Series, it's time to get together again on Saturday, Aug. 22nd at 6:30 AM at BFT Lincoln. Coach Prissylla will be there to work with you on running tempo and get a pulse on how your summer running skills have improved.

Get your run in early before the heat starts!

Interested in joining? DM us "Run Series" and we'll get you details.

We're gearing up for the earliest release dates for the 2027 Spring HYROX season. First up: Chicago.

Chicago
Navy Pier
Feb. 11-15, 2027
Driving distance, or a quick flight from Nebraska

Who's in?! Tag your HYROX bestie below to sound the alarms. Tuesday, Aug. 25 at 10:00 AM the tickets get released!

BFT Members always get early access to HYROX U.S. tickets, and you won't want to miss this one as it's expected to sell out quick.

Station Zero is getting tickets. Don't make it one that you wait on.

Want in on early access? DM us "CHICAGO" and we'll help you out.