BFT Park Ridge

Summer's still going, and we're looking at a NEW MONTH, NEW training cycle, and a few really great things to look forward to in August!

We will be testing our lower body and upper body strength, and the Hyrox Physical Fitness Test later this month, after a couple weeks of familiarization.

Also! Please join us this Sunday at 4PM at Beer on the Wall Park Ridge for our Summer Social on the patio for beverages for purchase and kicking back for Sunday Funday! Bringing your own food is welcomed, along with any friends or family. Non-alcoholic beverages are also available for purchase.

Save the dates -- we don't want you to miss out!😎

This Friday!

This event from the Park Ridge Chamber of Commerce and Harp & Fiddle next Friday during the Taste of Park Ridge is not to be missed. Good people, good wine, good times

Here’s your BFT Park Ridge Weekly Schedule for June 23 – June 29 — welcome to Week 3 of our 8 Week Training Block! 💪
Keep showing up, trust the process, and let’s keep building strength, endurance, and momentum.

📅 Weekly Schedule:

Monday – HIRT (Lower Body)
High-Intensity Resistance Training focused on the legs — strength meets intensity for a serious burn.

Tuesday – Cardio Summit
Let’s get moving and flush out lactic acid from Monday’s heavy leg session. This aerobic grind is all about endurance and recovery.

Wednesday – Pump Upper Body
Target your chest, back, arms, and shoulders with high-rep strength work and tempo-controlled sets.

Thursday – Cardio HIIT
Short bursts, maximum output. Expect high heart rates and big energy in this explosive session.

Friday – Balanced
Mobility, control, and functional movement. A well-rounded total-body reset to finish the week strong.

Saturday – Shred (Mixed)
Strength meets cardio with minimal rest — a hybrid favorite that delivers a full-body challenge.

Sunday – HYROX + Strength Lower Body
Race prep continues with high-effort Hyrox stations followed by focused lower-body lifting.
👉 Registration required for HYROX.

✅ Be sure to prebook your classes to stay consistent and help our team serve you better!

Here’s your BFT Park Ridge Weekly Schedule for June 16 – June 22 — we’re rolling into Week 2 of our 8 Week Training Block 💪. Stay consistent, challenge yourself, and keep showing up. Progress is earned!

📅 Weekly Schedule:

Monday – Cardio Summit
Longer intervals + pacing = a serious cardio test. Build your engine and mental toughness.

Tuesday – Strength Lower Body
Time to go heavy and controlled — we’re loading up the legs and building functional strength.

Wednesday – Cardio U (Aerobic)
Focus on controlled heart rate zones and movement efficiency. A great recovery-style cardio day.

Thursday – Hyper Upper Body
High-volume, hypertrophy-based strength work. Sculpt, build, and push upper body endurance.

Friday – Cardio HIIT
Explosive intervals that push intensity and burn max calories. Fast, fun, and sweaty!

Saturday – Strength Endurance
Combine resistance and stamina in this full-body strength session. Keep moving, keep lifting.

Sunday – HYROX + Strength Lower Body
Race-specific training followed by a focused lower body strength block.

✅ Prebook your classes to stay on track and support the coaches in delivering the best sessions possible!

In celebration of National Learn to Row Day, join us this Saturday for our Specialty Champion Rowing class at 11 AM and workout with Pro Rowing Coach Kiersten, who is also one of our Founding Members!

While rowing may be associated with boats and being on water, we can train both strength and your aerobic conditioning utilizing the rowing machine!

Here at BFT we utilize the rowing machine for a low impact, full-body experience during your sessions. In fact, you use 85% of your muscles in one session alone..

Be sure to register for our specialty class on the Bookings App, or if you are a non-member, DM us "ROW CLASS" to learn more and reserve a spot!

Here’s your BFT Park Ridge Weekly Schedule for June 9 – June 15 — it's Week 1 of our 8 Week training block AND the kickoff of our Surf to Win Attendance Challenge! 🌊🏋️‍♀️

🏆 The challenge pays for itself after just 15 classes — it’s not too late to join!

📅 Weekly Schedule:

Monday – Cardio U (Aerobic)
Start your week with steady-state cardio to build endurance and aerobic capacity.

Tuesday – Strength Upper Body
Push, pull, and press your way to stronger arms, shoulders, chest, and back.

Wednesday – Cardio HIIT
Fast-paced intervals to spike your heart rate, burn calories, and boost your metabolism.

Thursday – Pump Lower Body
High-volume strength training for legs and glutes — expect the burn and build!

Friday – Cardio Summit
A longer format cardio session designed to challenge your endurance and mental grit.

Saturday – HIRT (Mixed)
Heavy resistance meets high intensity. Full-body training at its finest.
🔥 Followed by a special Champion Rowing Class – reserve your spot!

Sunday – HYROX + Strength Lower Body
Race-day prep continues with structured Hyrox training, followed by a focused lower body lift.

✅ Prebook now to stay consistent, stay accountable, and ride that Surf to Win wave!

One of the best parts about STRENGTH training?? ...The pre and post-session nutrition😋

Several members or those new to strength training often ask... "What should I be eating?"

Swipe to see the recommendations for nutrition before and after your session.

While it might seem that we aren't as "sweaty" or "breathy" or burning as many calories during a strength session compared to some of our toasty cardio or hybrid sessions, fueling for strength training is just as important as any other.

Which is harder for you to incoroporate: pre or post-strength training nutrition? Or is it consistent hydration?

Wanting to have a more in-depth discussion with a Certified Nutrition Coach? DM us to schedule a consultation with Coach Cheryl, our certified nutrition coach on staff, and we can help you get your questions answered, or set up with a plan for greater success.

We train different... and better.

Our heart rate technology is just one way we make your TRAINING session personalized to your: body, fitness and the results you are looking for.

You might be wondering about the benefits for wearing your heart rate monitor for strength training. Swipe to learn more and book your first free class with us on a strength training day on Wednesday or Friday this week!

Last call for our amazing charity dinner! Amazing food and drinks for a great cause.

A few seats remaining, grab yours while you still can.