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

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