BFT Ocean Grove

Our final 8 Week Challenge for 2024 kicks off on Monday 7th October!

If you’re looking to improve your training and nutrition we have you covered. A complete 8 week meal plan targeted towards your energy needs and goals.

It’s a great way to refocus after winter and set yourself up with healthy habits you can continue with for life.

Existing members - join prior to 22nd September and receive a 10% discount on registration. Sign up via the booking app.

New members - register for the 8WC and train half price until the challenge starts. You’ll also receive our custom BFT3 heart rate monitor! Register via the link in bio or shoot us a message!

So what are you waiting for?

7️⃣SEVENTH HEAVEN7️⃣

Welcome to Week 7!

Reaching the pointy end of our training block, we can really start seeing (and feeling) how we have progressed with our training - especially with our main lifts; the BB Back Squat and Military Press.

Highlights of the upcoming week...
📍Tuesday’s Hyper session will be a pure lower body session 🍑
📍The final progression of CrewFit on Wednesday 🥵
📍Challenging ourselves and testing the waters to see where we are at in relation to our 5RM in Upper Body Strength on Thursday💪🏼
📍An HOUR OF POWER ⚡️ on Saturday 🥰

Get booking 📲

💙your BFTOG crew

❄️ WINTER WARRIORS ❄️

Let’s be real - it’s HARD to find the motivation to train when it “Feels Like” -2 degrees and that wind is whipping off Bass Straight! 🌊
(Shout out to our amazing coaches who are always there for you regardless of temperature - beanies and puffer jackets included 🥶)

Everyone on the second slide completed 60+ sessions out of a possible 88 for winter. Our top 3 members all completed 72 sessions. Carly Rochow, Merlina Baiano & Adam Trethowan come and see us for your prize 🏆

Check out slide 3 for our SESHTEMBER competition.
Who will SPRING into action and be our most consistent trainers? 💐 ☀️ 🌱

Let us know if you’re going to have a crack for our highest number of sessions below (1 x per day counted) ⬇️

💙Your BFT Ocean Grove Crew

W E E K 5️⃣ - feelin’ alive!

Spring has sprung 💐

There is no “perfect time” to invest in yourself and your health (we should be doing it every day, right?) - but why not make this week be the week?!

🔓BFT Unlocked returns on Saturday!
MEMBERS 👉🏼Got a friend/family member/neighbour who wants to try BFT? Get in touch!
NOT A MEMBER 👉🏼 want to give BFT a go? Get in touch!

Comment below ⬇️ what session are you most looking forward to this week?

Sessions are starting to get busier - so book early and commit!

💙 your BFTOG Crew

MEMBER MILESTONES ‼️🚨

Hands together for our awesome members 👏🏼 Showing up day in day out for yourself to become the best version of you 🩵

400 sessions - Robbo
400 sessions - Breeza
300 sessions - Kate Anderson
300 sessions - Nick Lawrance
250 sessions - Jez Slattery
250 sessions - Em Mussetti
250 sessions - Brendo Buttler
250 sessions - Anneke Sendeckyj

🩵 BFT OG

⭐️ MEMBER MILESTONES

Shoutout to our awesome members ‼️You are all amazing 🩵

700 sessions - Jake Whelan
500 sessions - Alex Werner
400 sessions - Dean Newell
300 sessions - Danica Harris
300 sessions - Kay Godfrey
200 sessions - Layne Butler

🩵 BFT OG

MEMBER MILESTONES 🕺🏼🕺🏼
Our amazing members clocking up some huge session milestones 👏🏼

700 sessions - Deano O’brien
500 sessions - Renee Debrincat
400 sessions - Caitlin Quinlan
400 sessions - Mads Morris
250 sessions - Kerry O’Leary
200 sessions - Marco Rainaldi

Love your work legends 🩵

ity

MEMBER MILESTONES 🚨‼️

Look out our amazing members hitting some huge session milestones! Consistency 🙌🏼
Congratulations team!!

700 sessions - Adam Radley
500 sessions - Jules Frazer
500 sessions - Kerri Marmo
400 sessions - Bec Hanley
400 sessions - Katy Andrews

🩵BFTOG

Dare to be Stronger 💪🏼

Our BRAND NEW Strength Training block (“The Benchmark”) returns August 5 📆

Swipe for the main lifts of our next training block 👀

Not a member?
Want to test your Strength and then get Stronger?
Send us a DM or click the link in our bio 🔗

Join us for an Olympic themed Super Saturday on the 20th July!

Free coffee
Giveaways

We will be climbing the Summit (Cardio Summit), so come dressed in your best Olympic inspired gear!

Hey Ocean Grove, look alive, it’s week 5!!

Traditionally, this is where things get tough in the 8WC.
However with the weather outside, challenge or not, it’s hard!

We’ve got good vibes AND the best way of warming you up - sensational sessions🔥

Now more than ever, DISCIPLINE is greater than
MOTIVATION. You got this 💪🏼

💙 Your BFT OG Crew

🔥OGlympians of the Week🔥

These superstars have started the Challenge off in winning ways! They were prepared and ready for the starting gun. No false starts here! They’ve committed to their sessions, kept within their own boundaries, and leant on their coaches for tips and advice when required.

Congratulations, and keep up the great work Athletes 🥇

Here we go...

A BRAND NEW TRAINING BLOCK and the start of our 8WC.

Kicking things off with our Kings Birthday XTX, and rounding off the week with a BRAND NEW STYLE of Strength Endurance! 🔥

See you all tomorrow

💙Your BFT Ocean Grove Crew

🔥FINAL PROGRESSION WEEK🔥

Kicking off with STRENGTH TESTING!
👉🏼 MONDAY = Deadlift
👉🏼WEDNESDAY = Barbell Bench Press

Regardless of whether you tested in Week 2 or not, why not take the opportunity to test your strength and see where you’re at?

All final progressions this week - so we’re really peaking!

CARDIO SUMMIT… POWER… BALANCED… CREWFIT… What’s not to love about this week?!

Brand new training block and the 8-WEEK CHALLENGE starting on the 10th June!
HAVE YOU REGISTERED⁉️
Current members - register via the booking app!

Not a member? Want to find out why we are Different. Better? Go to the link in our bio or send us a DM!

See you in the studio!

💙your BFTOG Crew

Over the next few weeks we’ll be sharing on why pride month is still so important today and how you can be an ally to the LGBTQIA+ community.

Our #1 priority always has and always will be to create a safe and inclusive space, where everyone can feel comfortable to train and achieve their best.

🏳️‍🌈🏳️‍⚧️

MEMBER MILESTONES THURSDAY ❕
Huge shoutout to these legends 🙌🏼

800 sessions - Jac Williams
400 sessions - Mary Butters
400 sessions - Ginea Aquilina
300 sessions - Clare Wilson
250 sessions - Seb Nawrocki
250 sessions - Donna Occhipinti
250 sessions - Gemma Ross
200 sessions - Lucy Goode

We love having you as part of the BFTOG family 🩵

🩵 MEMBER MILESTONES 🩵
Congratulations crew on ticking off more amazing milestones!
We are proud of you always 🫶🏼

400 sessions - Jess Shapter
300 sessions - Jodie Truempelmann
250 sessions - Danica Harris
250 sessions - Kate Anderson
250 sessions - Jodie Hunt
200 sessions - Suri Hunter

Join us as we celebrate our 3rd Birthday this Saturday 2nd March.

Our M-O from the beginning has always been to create an inclusive and safe place for anyone to experience the benefits of strength & conditioning training. It’s not something that we just say, we live and breathe it through our actions and language on a daily basis.

So this Saturday, fittingly we want to celebrate the LGBTQIA+ community with a Mardi Gras themed Super Saturday session.

We are and we have members of the LGBTQIA+ community and we also have amazing ally’s.

We have put on an extra session at 10:40am which is a free session available to members of the community to come and try our training and experience our community. Please DM us if you’d like to secure your spot.

We are also running a raffle to raise money for Minus 18 Youth - an organisation that does so much for LGBTQIA+ youth. Head to their website to find some great resources www.minus18.org.au

We can’t wait to see you there and celebrate with you all 🌈 🎉 🥳

The tribe has spoken after tallying the votes immunity is yours …

Congratulations to our week 1 & 2 challengers of the week:
⚔️ Nina Denham
🥷Jimmy Kerr
⚔️ Kat McAskill
🥷 Chels Evans

DING DING 🥊

It’s our Birthday Week! 🎉🎂🥳

Week 3 is upon us and we’re excited to see BEAST MODE back in the ring on Wednesday.

Either side of its return we have Cardio HIIT, UB Strength, LB Pump and Cardio U.

Saturday is the Sydney Mardi Gras, and (what a coincidence!) our 3rd BIRTHDAY! It’s going to be a HUGE Super Saturday and an epic Strength Endurance session!

To help us celebrate, we encourage you to wear the rainbow with pride 🌈 (no glitter pls - IYKYK!)

See you this week!

💙 Your BFT Ocean Grove Crew

BFT Ocean Grove is turning 3!

It’s been an epic 3 years and we are so proud of the community we have built so we want to celebrate with you on the 2nd March with your favourite session - Strength Endurance!

We love a theme so fittingly it will be Mardi Gras! Add a little colour to your outfit (but please no glitter 😅).

🎶 An exclusive DJ
☕️ Free coffee and snacks

🏆 We also have 3 x member packs up for grabs!
-1 month membership
-Recovery 10X 5 pack
-Protein pack

Buy your raffle tickets starting the week of the 26th Feb for your chance to win. All proceeds going to

See you there!

🎉 🎵 🥳

‼️MEMBER MILESTONES ‼️
More of our amazing members doing amazing things…

600 sessions - Dean O’brien
600 sessions - Liz Mach
500 sessions - Cass Vincent
400 sessions - Tim Mckerracher
300 sessions - Nick Jacob
250 sessions - Kim Neilson

⚠️WEEK✌🏼 - LETS GO!⚠️

Starting off the week with Lower Body Strength, followed by a nice AMRAP style Cardio Summit.

Cluster sets return for Upper Body Hyper on Wednesday, where we’ll really hone in on the BB Military Press.

We chase targets for Cardio HIIT, and then give ourselves a chance to focus on mobility and stability in Balanced. We also introduce our main focus in Balanced for this training block - The Turkish Get Up ❗️

A mixed Shred session rounds out the week on Saturday. A member favourite!

👉🏼Mini Challenge - Limit sugar intake

👉🏼Sunday - Run Club followed by 🧊 ❄️ You MUST book for this in studio!

Book in 📲
Commit 🔒
Train well 🏋🏼‍♀️

💙 Your BFT OG Crew

🔥Member Milestones🔥

Legendary Legends kicking goals with their health and fitness!

Congratulations awesome humans 🫶🏼💪🏼

Craig Cann 7️⃣0️⃣0️⃣

Bryan Roberts 3️⃣0️⃣0️⃣

Bree McKerlie 3️⃣0️⃣0️⃣

Katy Andrews 3️⃣0️⃣0️⃣

Coby Rollins 2️⃣5️⃣0️⃣

Kylie Casey 2️⃣5️⃣0️⃣

🥳

Forgot to get your gym bud a Valentine’s Day card?
We got you boo! Share your fave, with your fave 💙

Sunday sessions are back!

This 8WC block we will be adding in some bonus sessions on a Sunday. The main focus being on further developing our running capacity and honing in on recovery.

The first Sunday run kicks off on 18th Feb - meeting at The Dunes for a warm up and some education from on footwear! All levels of runners are welcome and encouraged. There will be options for all.
And because we can, we will go for an ocean dip afterwards.

Running sessions are programmed to gradually progress and complement the 8 week training block.

Then on Sunday the 25th, run club will be followed by a very special event - the experience. Some refreshments will be provided too. This will be held at BFT OG at 9:30am. All welcome - discounted rates for 8WC participants. Purchase your spot via the QR code in the studio.

Stay tuned for more!

👀

New Week.
New Training Block.
New Lifts.
New Progressions.

Kicking it all off is Cardio U (Aerobic), and we round out the week with a fan favourite. Strength Endurance (with a Hyrox Theme Screen)!

Book in 📲
Commit 🔒
Train well 🏋🏼‍♀️

💙 Your BFT Ocean Grove Crew

⭐️⭐️⭐️⭐️⭐️
We love receiving incredible feedback and reviews from our amazing members! 🥰

You may hear it often, but we mean it - on top of the science backed programs and inclusive training environment - we are more than just a gym. We are a community!

Come meet the BFTOG crew, they would love to meet you! 🙌🏼

Hit up the link in our bio to get started today! 🔗