BFT Gleannloch

We love our HYROX Training crew!! 💪🏻 Come get ready for a race or just come for a high calorie burn 🔥🔥

Non-members: $32 drop in
Ask about our limited memberships if you just want to train with us for Hyrox!

See y’all next Sunday! 🏁

⭐️MILESTONE MONDAY!⭐️

The crew has been putting in the work, and we’ve got a lot to celebrate! 💪

1st class: Aaron, Paige, and Jose
50 classes: Kelly and Noelle
100 classes: Maggie, Stacy, Heather, and Kyle
150 classes: Tuan, Tiffany, Mike, and Ryan
200 classes: Victoria, Stacy, and Carol
300 classes: Beth
350 classes: Keith
400 classes: Lina
450 classes: Vanessa
Happy birthday: Dana

From that nervous first class to hundreds of sessions later, we love watching our members keep showing up, pushing each other, and getting stronger together.

WEEK 4: EXPLOSIVE, EFFICIENT, EVOLVING ⚡

A month in, and the training is starting to speak a different language — power, tempo, and pacing precision.

📅 Monday — Power makes its debut. Contrast training pairs a controlled strength lift with an explosive movement — Sn**ch Grip RDL into KB Clean, DB Shoulder Press into Push Press, Front Squat into Box Jump. This isn’t about lifting heavier, it’s about moving faster. Maximal intent on every explosive rep is what builds the engine for athletic force production.

📅 Tuesday — Cardio U goes long. Less HIIT-style bursts, more sustained aerobic effort. The real skill here is proactive pacing — anticipating your heart rate zones before you’re already behind them, and staying smooth and economical the whole way through.

📅 Wednesday — Strength LB meets tempo. Same Deadlift, new demand — controlled eccentrics and a pause at lockout to really own every phase of the lift. Time under tension becomes the teacher here, building the positional control that heavier loads will require later.

📅 Thursday — SUMMIT ascends. Work periods build from 35 seconds up to a final 60-second effort, and the goal is simple: finish stronger than you started. Pace the early zones, save something real for the last one.

📅 Friday — PUMP Upper Body returns with tempo reps. Slower eccentrics, full-body tension held through every rep of the Military Press and Chin Up. Less about the number on the bar, more about how long your muscles stay honestly working.

📅 Saturday — HIIT hits MAS #2 — 105% of your individual Maximal Aerobic Speed. Seven consecutive efforts before swapping, minimal recovery, real fatigue. The goal isn’t a heroic first rep — it’s consistency across all seven when it counts.

This week was about precision under pressure — moving explosively when it mattered, staying controlled when it counted, and pacing smart across every zone. Strength is becoming skill.

Four weeks down. The foundation’s locked in — now we build on it. 🔥

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⭐️MILESTONE MONDAY!⭐️

Every class, every rep, every high five.. it all adds up. 💪

Today we’re celebrating some incredible achievements:
⭐ 1st Class: Sandra
💯 100 Classes: Denise
🔥 150 Classes: Jenna
🏆 200 Classes: Kelsey
💥 250 Classes: Allen
💪 300 Classes: Lanice
🚀 450 Classes: Rosanne
🎂 And a very Happy Birthday to Scott and Eric!

No matter where you are on your fitness journey, every milestone is worth celebrating. Thanks for showing up, putting in the work, and making our community stronger every day. 🩵

WEEK 2: BUILDING THE BASE 🏗️

Testing gave us the numbers. This week, we start putting them to work.

📅 Monday — Conditioning Benchmark Test. Ski Erg, Bike and Rower, one at a time, one true maximal effort each. These aren’t just numbers on a screen — they’re the data that shapes every HIIT and SUMMIT session for the rest of the block. Pace smart, move efficiently, and trust the process on the long rest between efforts.

📅 Tuesday — Strength LB, and the shift begins. We move from testing max effort to building volume off last week’s Deadlift numbers. 70-75% loads, four working sets, and one simple goal: make rep one and rep five look identical. Strength isn’t built in a single lift — it’s built in the quiet accumulation of quality reps like these.

📅 Wednesday — Cardio U. Continuous, not intervallic. This session teaches your body to regulate — building up through the zones, easing back down, and staying smooth the whole way through. The skill here isn’t working hard, it’s working smart.

📅 Thursday — PUMP Upper Body. Time to build. Moderate loads, controlled tempo, and enough volume to leave every muscle group challenged by the final rep. Plus a first look at Military Press mechanics under the Strength Theme Screen — laying technical groundwork for heavier days ahead.

📅 Friday — Balanced. Unilateral stability, posterior chain control, and a dedicated Skill Development screen for the Zercher Squat and Sn**ch Grip RDL. No chasing heavy loads today — just clean, deliberate positions that’ll carry straight into next week’s lifts.

📅 Saturday — SUMMIT returns with a pyramid structure — 40, 50, 60, 50, 40 seconds. Longer work, same aerobic intent. Staying in that 80-89% zone across the whole session builds the engine that fuels recovery everywhere else in your training.

This week was never about maxing out again — it was about layering consistency on top of last week’s benchmarks. Every rep, every zone, every controlled set is building the capacity you’ll need when the loads get heavier and the intervals get longer.

Two weeks down. The engine’s building. 🔥

WEEK 1: THE FOUNDATION 🏗️

Ten weeks starts with one number.

This week, we didn’t jump straight into the grind — we stopped, tested, and built the baseline everything else is measured against. Because progress you can’t measure is progress you can’t trust.

📅 Monday — 5RM Conventional Deadlift testing. Not about the heaviest weight you can drag off the floor — about the heaviest weight you can move with real tension, a locked-in brace, and a bar that stays close the whole way up. Quality over ego, every single rep.

📅 Tuesday — Cardio SUMMIT. A deliberate reset for the nervous system between two max-effort strength tests. Slow and steady in that 80-89% zone, building the aerobic engine that lets you recover faster and work harder later in the block.

📅 Wednesday — 5RM Military Press testing. Overhead strength starts from the ground up — full body tension, a stacked ribcage and pelvis, and a bar path that doesn’t lie. This is your second benchmark in the books.

📅 Thursday — HIIT, turned up a notch. Longer work periods, shorter recovery, and heart rates that lag behind the effort you’re actually putting in. Trust the process, not just the number on the screen.

📅 Friday — HYPER. Multi-plane, full body, unilateral work that exposes imbalances and builds the stability that underpins everything we tested earlier in the week.

📅 Saturday — Podium. The culmination of weeks of work — partner communication, pacing under fatigue, and repeatable high-intensity efforts when it matters most.

Every session this week had a purpose beyond the workout itself. The extended rest periods weren’t downtime — they were letting your phosphocreatine stores refill so you could hit true max effort, attempt after attempt. The sequencing wasn’t random — it was designed to let your nervous system recover from heavy lifting while you kept building your engine.

This is week one of ten. The numbers you put up today are the ones you’ll come back to smash by the end of the block. Here’s to the process. 🔥

Why should you join us for Strength and Stretch this Sunday at 9:30? Mobility, core and balance work will enhance performance during your BFT classes. You’ll experience improved flexibility, healthier joints, injury prevention, better posture, and a mental reset before the work week begins. Sticky socks, socks or barefoot all work and bring or borrow a mat!