OUR METHOD

We’ve created a distinctive group fitness approach we call ‘The CFD Way.’ These sessions are thoughtfully crafted to enhance your overall health, strength, and longevity through a dynamic blend of workouts—Condition, Force, and Durability.

CONDITION

Strength Endurance, Time Under Tension, Gymnastics, & Machine Cardio

🔺 Develops overall physical capacity
🔺 Muscle growth and endurance
🔺 Purposeful grind at 80-90% effort

FORCE

Heavy & Dynamic Lifting, Sprints, Plyometrics

🔺 Develops strength, speed, and power
🔺 Weight training using heavy and fast loads
🔺 Intervals at 90-100% pace and effort

DURABILITY

Aerobic Work, Strength Balance, & Stability

🔺 Develops aerobic capacity and stamina
🔺 Focus on stability and creating strength balance
🔺 Steady work at a sustainable 70-80% pace

STRONG SATURDAY

Train Smart, Thrive Long Term

Weekly conditioning session designed for longevity. Each workout is carefully crafted to boost aerobic capacity, reduce resting heart rate, and enhance heart rate variability (HRV)—essential for long-term health and peak performance. We prioritize smart training to promote recovery, build resilience, and support your weekly strength workouts without burnout.

SUNDAY SESSIONS

Sweat First, Explore Later

Kick off with a 30–40 minute HIIT workout — high-energy, structured, and perfect for starting your day strong. Then, shift a coach-supported space to dive into skills, lifts, or movements you’re curious about. Try something new, refine technique, and have a little fun outside the usual structure. Show up, move with purpose, and stay if you’re feeling curious.

HOW TO OPTIMIZE

Each week we recommend:

🔺 3-4 “CFD” sessions
🔺 1-2 fun, physical activities outside the gym
🔺 1-2 days off

We get it—everyone’s schedules and life circumstances are unique. Aim for a steady weekly routine, ideally incorporating all three themed sessions—Condition, Force, and Durability—each week. Stick to this 80% or more of the time, and you’ll unlock incredible benefits.

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Workouts