BFT Tampines West

Get ready for an intense week at BFT! 💥

🔥 Monday: XTX - Master control and tension in complex movements.
💪 Tuesday: Strength (UB) - Refine form and technique with pre-fatigue structure. Aim for incremental load increases.
🏃 Wednesday: Cardio HIIT - Set a high pace from the get-go; chase targets quickly.
🦵 Thursday: Strength (LB) - Solidify confidence with BB Back Squat, prepping for next week’s testing.
🚀 Friday: Cardio Summit - Master working with increased intensity.
⚡ Saturday: Shred (M) - Optimize weight selection for targeted reps.

Let’s conquer this week and finish strong! 🔥

This is Week 7 of The Benchmark, which means there are only 3 weeks left to maximise our strength gains before we retest our Back Squat and Military Press!⁠
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Are you fueling effectively for your strength training? We know some of us like to train on an empty stomach, but did you know you might be limiting your performance in the studio, and in the process, your precious gains!

On the menu this week!

Cardio U: Push towards 94%+ while mastering active recovery. Test your progress and pace! 🏃‍♂️

Hyper (Lower Body): Pure lower body focus. Lift heavy and challenge stability with new movement patterns. 💪

CrewFit: Push through 3 consecutive sets per exercise. Teamwork and encouragement will get you through! 👯‍♂️

Strength (Upper Body): Aim for a challenging 5RM. Focus on progress and technique. 🏋️‍♂️

Cardio HIIT: Push harder, faster, and hit your targets. 🔥

Power: Build strength and speed with progression. Perfect for those ready to lift heavier! ⚡

Let’s make this week epic! 👊

We've got something exciting coming up for you folks!

Strength (Pull): Focus on paused reps to build control and strength 🏋️‍♂️
Cardio Summit: Longer work zones with increased intensity 🏃‍♂️
Hyper: Paused lifts and cluster sets for muscle endurance 💪
Cardio HIIT: Push to reach 90%+ effort on high-intensity exercises 🔥
Power: Develop explosive power and improve movement efficiency ⚡
CrewFit [BRING A FRIEND DAY]: Challenge yourself with longer sets and team competition 👫 On this day, you also get to bring a friend to work out with you for free! Stay tuned for more details 🚀

Get ready to work hard and make progress this week!

Check out our wonderful members of the month for Aug - & 🥳 They’ve been amazing at what they do, constantly showing up 🫶🏻 Here’s what they have to say!

“BFT TW is always testing my limits, in a good way 😎 Thankful for fit friends and coaches for encouragements and pushes through the sessions. Looking forward to a stronger body!” - Phoebe

““Group gym classes didn’t used to be a thing for me because I felt that I would not get much attention from the coaches with such a big crowd. But I was proven wrong when .wy introduced me to BFT TW last year. Kudos to all the coaches for their attentiveness and their constant push to let me be a better version of myself everyday. I have joined BFT less than a year yet I am already seeing a huge improvement in both my strength💪🏻and stamina🏃‍➡️ Apart from the coaches, I am also glad to be able to befriend members from the BFT community. Fitness and health cannot be taken granted of. I’ll keep on working harder and pushing myself further(maybe joining hyrox in the future 😂) Consistency is the KEY!!!” - Zhi Zhong

Though HYROX weekend is over, we’re still reeling from the buzz, vibes, adrenaline of the race! Tons of happy and sweaty faces, brimming with excitement 🔆 Above all, we’re so proud of each and everyone of you of smashing this race AND saw many of you hitting PBs! Well done team 🔥

Get ready to level up your fitness this week at BFT! 🚀

We’re dialing up the intensity with Cardio HIIT, refining our technique in Upper Body Strength, and pushing through quick rotations in XTX. 🏋️‍♂️💥

Pump brings the focus to lower body power, while Cardio Summit keeps the momentum strong. We’ll cap off the week with Shred, packed with mixed zones and big vibes! Let’s make every session count! 🔥

Gear up for an intense week at BFT! 💪

Start strong with Pull-focused Strength and build confidence under load. Next, elevate your aerobic game in Cardio U with reduced rest, pushing your heart rate into new zones 🚀

Midweek, it’s all about the push in Pump, where you’ll challenge your limits with heavier loads. Cardio HIIT follows, rewarding your extra effort with more rest 🔥 In Hyper, it’s time to test your stability and strength moves that will make your core work overtime.

NOTE: We are closed on Saturday - HYROX racers, good luck for the race 🫶🏻🔆

Get ready for a powerful week at BFT! 💥

We’re starting with the Cardio U, getting you familiar with pacing in this new aerobic format. Then, it’s all about lifting heavy under fatigue in Strength—use the Metrics app to track your gains! 🏋️‍♂️

Next, push your limits with high-intensity intervals in Cardio HIIT. Pump up your Pull game with plenty of volume for the hamstrings and lats, and sharpen your form in Balanced to enhance mobility and stability.

We’ll wrap up with Shred, where cardio meets strength in the ultimate weekend session. Let’s crush this week together! 🔥

Get ready for an epic week at BFT! 💥 We’re testing strength with the Military Press and BB Back Squat, pushing limits in Cardio HIIT and Summit, and challenging stability in Hyper. 🏋️‍♂️🧘‍♀️ We’ll finish strong with CrewFit, where teamwork fuels the burn. Let’s crush this week together! 🔥

You're look at our lovely members of the month for Jul! These 2 show up for themselves at every session and constantly push their fitness limits 😍

Here's what they have to say:

"BFTTW created a safe space for me to work out and test my limit! BFTTW trainers are genuinely supportive and always keeping a lookout on our form, offering modifications to our needs. I am loving how much I have become since joining BFT!💙" - Cassandra

"My experience at BFTTW has been nothing short of amazing. The professional coaches and friendly environment enables me to be fitter and better version of myself. I am encouraged by the progress I've made in the period of time I'm here, and looking forward to more sessions in BFTTW!" - Wai Cheung

Congrats folks, continue to slay 🚀

🔥 Get ready to crush It! 🔥 New block, new goals!

Monday: Upper Body Strength
Kick off with a focus on familiarization 💪

Tuesday: Cardio Summit
Challenge yourself to find a sustainable pace and push through those longer durations 🚴

Wednesday: Lower Body Strength
Focus on perfecting your squat depth with Box Squats and build that posterior chain with Trapbar Deadlifts 🏋️

Thursday: Cardio U
High-intensity meets active recovery. This session will boost your VO2 Max and overall cardiovascular strength! 💥

Friday: Pump
Volume is the name of the game! Expect to challenge your shoulders, glutes, and quads, and finish every set strong 🔄

Saturday: XTX
Paired up for 1:1 work-to-rest ratios, this session focuses on metabolic conditioning with a cardio twist 🔥

Take note Friday, 9 August is a Public Holiday, class schedules will follow Saturday's timings 🇸🇬

See you at the studio! 💯

🔥 Get ready to crush It! 🔥 New block, new goals!

Monday: Upper Body Strength
Kick off with a focus on familiarization 💪

Tuesday: Cardio Summit
Challenge yourself to find a sustainable pace and push through those longer durations 🚴

Wednesday: Lower Body Strength
Focus on perfecting your squat depth with Box Squats and build that posterior chain with Trapbar Deadlifts 🏋️

Thursday: Cardio U
High-intensity meets active recovery. This session will boost your VO2 Max and overall cardiovascular strength! 💥

Friday: Pump
Volume is the name of the game! Expect to challenge your shoulders, glutes, and quads, and finish every set strong 🔄

Saturday: XTX
Paired up for 1:1 work-to-rest ratios, this session focuses on metabolic conditioning with a cardio twist 🔥

Take note Friday, 9 August is a Public Holiday, class schedules will follow Saturday's timings 🇸🇬

See you at the studio! 💯

Dare to be Stronger. The Benchmark returns August 5.⁠
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Check out the main lifts of our next training block 👀

Get ready, team! We’re wrapping up the block with a deload week full of volume and exciting challenges. Here’s what’s coming up:

Monday: Cardio HIIT 🔥
Focus on maximizing efforts and recover well between exercises. Let's kick off the week strong! 💪

Tuesday: Hyper (UB) 💥
Superset zones are back with the Incline Bench Press as our main lift. This is your last chance to test your progress, so push yourself and spot your partners! 🏋️

Wednesday: Cardio U (A) 🚴
Reduced laps per zone with longer working sets and transitions - it’s a great chance to boost your aerobic capacity and efficiency. Keep grinding! 🏃‍♀️

Thursday: Pump (LB) 🍑
Focus on control and consistency. Each rep should look like the last one. It’s all about maintaining tension and building strength. 🔥

Friday: Cardio Summit ⛰️
Fewer sets with increased set duration and transition times. It’s a true test of patience and consistency. Stay the course and keep pushing! 💥

Saturday: Strength Endurance 🏋️
Focus on maintaining good form and tension. This is a big finish to our 8-Week Challenge block, so give it your all and enjoy every moment! 🎉

Let’s crush this week and end the block on a high note!

Congratulations to our top 5 podium winners who shined the brightest in their session at BFT, your dedication and hard work have truly paid off. Well done, team 😍

🔥 Get ready for an action-packed week ahead!

Monday: Strength Endurance 🏋️‍♂️
We’re focusing on technique, especially with new moves like the Pirate Ship. Let’s fine-tune those skills! 💪

Tuesday: Cardio HIIT 🏃‍♀️
Get ready to bring high energy and make every set count! 🔥

Wednesday: Hyper (LB) 🍑
Today’s session is all about Cluster sets with fewer exercises. We’re focusing on building muscular endurance and strength. Let’s power up those legs! 🏋️‍♀️

Thursday: Beast Mode 🥊
Step into the zone with advanced boxing combos – Double Jab, Cross, Lead Hook. Get ready to throw some powerful punches! 🥊

Friday: Strength (UB) 💪
The reps reduce as the sets go on, so gradually increase your load. Expect a challenging yet rewarding session as you conquer those tempo lifts. 💪

Saturday: Cardio Summit ⛰️
Maximize your rest periods from the start to maintain a sustainable pace. It’s time to summit your fitness goals! 🏃‍♂️

Let’s smash this coming week together! Each session is designed to challenge and elevate your fitness journey. See you on the floor! 👊🔥

☀️ Hey team! The BFTTW Get Together is here 🥳 Over the last couple of months we’ve built such a strong community in the gym that we’re organising a bbq gathering for our members to bond outside of the gym 😍 Look forward to a night of food, drinks and getting to know other members in the community better 💕

To RSVP, you may fill up the form available on our telegram channel.

We’re 5️⃣3️⃣ days away from HYROX August 🥳 If you have not signed up, there’s no time like ‼️NOW‼️ to sign up (before the price jump on 15 Jul)!

If you want to sign up but don’t know where to train - we’ve got your training sorted right here at BFT Tampines West! Exciting packages in store so DM us to find out more 🔆

Our June MOTMs are here! Amazing work to these 2 champions for showing up with that big energy every single day and giving their 100% 🔥 Here's what they have to say!

"My journey in BFTTW began with a simple question: What does it mean to be strong? I sought answers, but instead found a community here in BFTTW that redefined strength for me. The trainers' unwavering support and professionalism inspire me daily. But it’s the collective spirit of the other members that truly uplifts me - the way we push ourselves and each other to be better than yesterday. Being part of BFTTW has made me realise we are stronger together. Let's go." - Wei Keong

"My time at BFT TW has been an absolute blast! 😎 Not only have I made incredible progress in my strength, stamina and endurance, but I've also found some kick-butt workout buddies who share my love for fitness. 🏋️‍♂️ The coaches at BFT TW are truly special - their warmth and sincerity always make me feel welcomed 🫶
I never have to drag myself to BFT, in fact, I eagerly look forward to unwinding and breaking a sweat there! 💪 Big shoutout to all the coaches! 😘 Huge high-fives to BFT TW for creating such a fantastic and inviting space for us to crush our fitness goals! 🌟" - Jennie

If you're inspired, don't be shy and drop us a DM to find out more about what BFT is all about 😍

🔥 WEEK 5 ALREADY?! We're more than halfway through this block and we hope all of you have been seeing progress on your fitness goals.

Monday: Cardio HIIT 🏃‍♂️
We’re ramping up the intensity! New members, we’ve got your back – coaches will be there to guide, encourage, and challenge you to hit your targets. 💥

Tuesday: Hyper (M) 🏋️‍♀️
It’s a mixed session today with a focus on technique. Precision is key! 🎯

Wednesday: Beast Mode 🥊
Get ready for an action-packed session with our boxing combos progressing to Double Jab, Rear Uppercut. Let’s perfect those sprawls and uppercuts! 👊

Thursday: Strength (LB) 💪
Today, it’s all about tempo. Slowing down the movements increases time under tension, building strength and honing technique 🏋️

Friday: Cardio U 🚴‍♂️
We’re pushing the limits with longer working sets and reduced rest. It’s all about building intensity and learning from each lap. Stay focused and push through the discomfort. 🏃‍♀️

Saturday: Shred (UB) 💥
The BB Incline Press is our main lift, aiming for an 8-10RM load. If you’ve been consistent, today’s the day to challenge yourself! 💪

Let’s crush this week together! Each session is designed to push your limits and elevate your fitness journey. See you on the floor! 👊🔥

Reliving some of our favourite moments with the BFTTW team🔥

10 weeks of training has definitely paid off for all of us, and we couldn’t be prouder of each and every one of our racers.

Looking to join the next HYROX in August 2024? Join us at our trainings at BFT Tampines West and get yourself set up for success, alongside meeting an AMAZING community 😍

🔥 WEEK 4 COMING IN HOT! 🔥 We’re fresh out of but the grind continues ❤️‍🩹

Monday: Hyper (LB) 🏋️‍♂️
Start the week with a focus on injury-proofing and movement efficiency 💪

Tuesday: Cardio Summit ⛰️
Prepare for descending sets!

Wednesday: Strength (UB) 🏋️‍♀️
We’re focusing on the Incline Bench Press, aiming for a true 6RM! Spot each other for safety and effectiveness, especially during the Incline Press. 🏋️‍♂️

Thursday: Cardio U (HIIT) ⚡
This week’s session is all about maintaining high intensity with ascending targets 🏃‍♂️

Friday: Balanced 🌿
Time to focus on mobility and stability with a mix of priming, mobility, and strength-based movements 🤸‍♂️

Saturday: XTX 🔥
Pair up with your XTX buddy, it’s going to be FUN 🎉

🔥 Ready to transform your fitness game? Sign up for a 2-week trial at BFT Tampines West and experience our cutting-edge workouts! 🏋️‍♂️ Don't miss out – your fitness journey starts here! 🚀✨

🔥 Get Ready for Week 3 🔥

Monday: Cardio HIIT 🚀
Kickstart your week with high-intensity intervals! Push hard and recover harder to hit that anaerobic zone! 💪

Tuesday: Pump (UB) 💪
Get ready for some heavy lifting and serious muscle engagement. Spotting and smart weight selection are key! 🏋️‍♂️

Wednesday: Beast Mode 🥊
Boxing day with a double jab cross combo! Refine your strikes and pad-holding skills.

Thursday: Strength (LB) 🏋️‍♀️
Get those glutes and quads firing with controlled movements and slow reps. 🍑

Friday: Cardio Summit ⛰
Increase your endurance with a 2:1 work-rest ratio! Steady, consistent pace is the goal.

Saturday: HYROX JUNE 2024 🔥 Race your heart out! We can't wait to see everyone crush the race. Most importantly, have fun team!

Do note our PH timings for this coming Monday 🔥 Have a great long weekend team 🤩

Get Ready for an Exciting Week 2!

💪 Monday: Shred
Dive into two 20-minute strength blocks, honing movements to improve your Incline Bench Press

🔥 Tuesday: Cardio HIIT
Go all out and challenge yourself to beat your reps in each set!

🏋️ Wednesday: Strength
Keep the loads challenging!

🥊 Thursday: Beast Mode
Experience our revamped Beast Mode with boxing combinations and conditioning

🦵 Friday: Pump
ncrease load as reps decrease, focusing on good form

🏃 Saturday: Cardio U
Gradually build up intensity across exercises, understanding metrics to improve cardiovascular endurance.

See you in the gym! 💥

The school holidays are here and so we’ve got an exclusive deal just for you that won’t be around for long so get in on this! Bring your friends to workout together - enjoy a ton of savings, free 2 weeks* AND a BFT goodie bag is waiting for you 🥳

*Terms and conditions apply.

Our Apr MOTMs are here! Alvin & Kezzendra - constantly seen in the gym being energizer bunnies and lifting up everyone’s spirits 🥳 Here’s what they have to say:

“What makes BFT truly special is the sense of community. Being surrounded by incredible and incredibly likeable trainers and like-minded members who share the same health and fitness goals creates an environment that feels like heaven to me. I genuinely look forward to showing up for classes as often as I can.” -

“Covid made me gain weight and turning 30 has also slowed down my metabolism, making me feel fatigued all the time. I started my fitness journey with my partner because we decided to leave our unhealthy lifestyle behind. Thanks to and , who referred us to the trial. Honestly, I was a bit scared of the workout experience because it looked so intense, but I’ve grown to enjoy it so much. The program offers different classes every day, making workout fun and less boring. I eventually lost weight, but more importantly, I gained muscle, regained my metabolism and restored my physical strength, which I could never have imagined. It’s been 1.5 years and it has been a life-changing experience! Also, thanks to the wonderful coaches and community who made the workouts much more bearable and enjoyable.” -

You guys are an absolute gem 🥹🔥 Continue smashing those goals folks!

Monday: XTX 155 - We'll kick off the week with an intense XTX session, focusing on a 1:1 work-to-rest ratio to enhance metabolic conditioning 🤩

Tuesday: Pump (UB) - this session is all about volume. Watch for sore shoulders as we target triceps and delts for a solid upper body pump 🥵

Wednesday: Cardio U - Prepare for a HIIT-style Cardio U session. This session is designed to build your capacity to handle high-intensity work and improve your recovery efficiency 🫁

Thursday: Strength (LB) - We'll introduce new movement patterns with a focus on the Sumo Deadlift and BB Front Squat 🏋🏻‍♀

Friday: Cardio Summit - we want to focus on finding a sustainable pace and rhythm on various cardio machines to enhance your working capacity ⏱

Saturday: Strength Endurance - Finish the week with a big 1h Strength Endurance; expect a mix of movements from previous blocks 🚀

Gear up for a challenging and rewarding week of training! 💪🔥