BFT Rockhampton

09/09/2026

🏅 AUGUST PODIUM TOP 10 🏅

Our August medal leaders are in! 👏

A huge effort from everyone on the leaderboard. Plenty of medals earned, targets chased and strong sessions completed throughout the month.

Congratulations to our August Top 10! Who’s coming for top spot in September? 👀🔥

08/09/2026

08/09/2026

Getting out of your comfort zone doesn’t mean you have to be good at it straight away.

It might just mean walking into a gym for the first time, trying something new, or showing up when you’d usually talk yourself out of it.

You don’t have to know what you’re doing. That’s what we’re here for.

And the best part? The things that feel uncomfortable at first often become the things you look forward to most. 💙

06/09/2026

We’re into Week 5 and the progressions keep coming — pauses enter our strength work, MAS steps up again, and Power gets another progression.

🏋️ Monday – Strength
Lower body strength with paused Deadlifts. You’ll pause around shin height while staying fully braced and maintaining tension — no relaxing in the pause! The load may be lighter, but taking away momentum makes those reps seriously challenging. PB Block - Group B August - October.pdf

⛰️ Tuesday – Summit
We’re flipping the format with descending work periods. Start with the longest effort, then try to maintain your performance as the time gets shorter by finding better rhythm, pacing and efficiency. PB Block - Group B August - October.pdf

💪 Wednesday – Hyper
Upper body takes over, with another pause challenge — this time in the Military Press. Expect plenty of shoulder stability, upper-body control and work across different movement patterns. PB Block - Group B August - October.pdf

⚡ Thursday – HIIT | MAS 110%
We’re turning up the MAS targets again! 110% on the Ski Erg, Rower and Keiser Bike. High intensity, short efforts and one big goal: hit your target and keep your output consistent. PB Block - Group B August - October.pdf

🧘 Friday – Balanced
A change of pace before Saturday. Mobility, stability and control are the focus, working on the shoulders, trunk and hips to support stronger Deadlifts and Military Presses as the block progresses. PB Block - Group B August - October.pdf

🔥 Saturday – Power
More volume this week, but Power still isn’t about getting as tired as possible. Controlled strength work followed by explosive movements performed with speed and intent. Move fast, move well and keep the quality high. PB Block - Group B August - October.pdf

Week 5 — control it when we need to, send it when we need to. 💙

04/09/2026

When your youngest member becomes your unofficial marketing manager 🥹

Pip regularly leaves us little messages on the board, and now she’s gone and written us a five-star review too.

“Lots of laughs, dance moves and most of all pumping reps and high heart rates.”

Honestly, she’s nailed the BFT Rocky vibe 💙

We love having you as part of our crew, Pip!

01/09/2026

Still saying “I need to start”? This is your sign to stop putting it off.

We’re halfway through UNLOCKED, but you haven’t missed your chance.

You don’t need to wait until next Monday.
You don’t need to wait for another offer.
And you definitely don’t need to “get fit first”.

🔓 Come train with us FREE for the rest of UNLOCKED week.

Pick a class. Walk through the door. We’ll get you sorted when you arrive.

Don’t let another six months become “I really need to start.”

01/09/2026

There’s a big difference between “I need to start” and “I’m doing this.” 👏

You don’t need to wait until you feel more motivated, more confident or more ready.

Sometimes you just need to pick the class and walk through the door.

🔓 UNLOCKED is on NOW.
Come and train with us FREE all week at BFT Rockhampton.

Haven’t registered yet? That’s okay. Just come in and we’ll get you sorted.

31/08/2026

Stick to the plan, not the mood. 👏

Because waiting until you feel motivated is a pretty good way to keep putting it off.

UNLOCKED is here, and this week your plan can be really simple:

Pick a class. Walk through the door. We’ll take it from there.

No need to get fitter first.
No need to know what you’re doing.
No need to wait for Monday… because it already is 😂

🔓 Train FREE at BFT Rockhampton all week.

Haven’t registered yet? That’s okay. Just come in and we’ll help you get sorted.

30/08/2026

🔓 WEEK 4 | UNLOCKED WEEK

This week our doors are UNLOCKED — which means you can come and experience BFT for yourself.

And it’s a great week to jump in 👇

❤️ Monday – Cardio U
It’s all about learning to control your engine. You’ll move continuously while adjusting your pace to bring your heart rate up and back down.

💪 Tuesday – Pump
Upper body strength with a twist — we’re slowing the reps down. Tempo means more time under tension, more control and a serious upper-body challenge without needing to lift your heaviest.

⚡ Wednesday – HIIT
Short, hard and fast. Our members will be working from their individual MAS targets at 105%, while newcomers can simply focus on finding a strong, repeatable effort.

🏋️ Thursday – Strength
Lower body strength with a focus on the Deadlift. Controlled tempo means owning every part of the movement rather than simply chasing heavier weights.

⛰️ Friday – Summit
Our aerobic conditioning session builds as you go, with work periods getting progressively longer. Find your rhythm, manage your pace and save enough to finish strong.

🔥 Saturday – POWER
Power is back! Controlled strength work meets explosive movement as we work on producing force FAST. This one is about quality, speed and intent — not just getting tired.

Never tried BFT before? This is your week. 🔓

Come in, meet the coaches, train alongside our community and see what BFT is actually like.

UNLOCKED. All week. 💙