The Workout
One of the most challenging and effective workouts in DFW.
Scaled to where you are today.
No commitment. Takes ~1 min.
Your coach leads every round and every movement, so you never feel lost.
Walk in, follow along, and get one of the most challenging and effective workouts.
Don’t want to run? Book a double-floor (DF) spot
What you build
Less fat, visible muscle
Power you feel on the floor and off it
A bigger engine. Hard days feel easy
Train the whole system, feel it all day
Strength and heart health for the years ahead
The training
Train one or two systems and your body adapts, then stalls. We rotate all six, so you keep progressing as a complete athlete.
The endurance base everything sits on
Long days, fast recovery
Hard, short bursts near max heart rate
Sprinting for the train
Force and form under fatigue
One trip, not two
Turnover that keeps you quick
Reacting first, staying sharp
Heavy, controlled work that builds muscle
Lifting, hauling, brain health
Explosive movement at the top end
Jumping, throwing, athleticism
No commitment. Takes ~1 min.
The variety keeps your body adapting and your mind engaged. Whether you want to build muscle or lean out, every class meets you where you are. Go at your own pace and take a break whenever you need one.
No commitment. Takes ~1 min.
The programming
We fix exactly one thing: which body part you train, by day.
Past that, every variable changes.
| Day | Focus | Muscle groups | What makes it different |
|---|---|---|---|
| Mon | Upper body | Chest, back, shoulders | Presses and pulls across changing tempos, not just load. |
| Tue | Lower body | Glutes, quads, hamstrings | Squats, hinges, and carries at different speeds. |
| Wed | Total body | Core and full-body | Everything connects through the trunk. |
| Thu | Upper body | Arms, rear delts, rotator cuff | Detail work that keeps shoulders healthy. |
| Fri | Lower body | Calves, adductors, hips | Detail work that protects knees and hips. |
| Sat | Total body | Everything, full send | Everything combined. |
| Sun | Total body | Total body: Circuits | New toys you won't see all week. |
Built to repeat. Come 4-5x a week and you hit every region twice, with 48+ hours between, so you keep progressing and never overcook one area. Recovery is built into the week.
4-5 days, average memberWithin that structure, everything else flip-flops, every single session
Combined and split across tread and floor in near-infinite ways.
Different toys every visit. You never settle into one tool.
Rounds average five minutes, but some run eight or ten. You find out mid-class.
Movement selection changes so the pattern never repeats.
Hold one variable steady and the body adapts, then stalls. We move all of them at once. The adaptation never finishes.
No commitment. Takes ~1 min.
The programmer
Our master trainer builds every workout, engineered with the latest in exercise science. Nothing is improvised. It is built.
The receipts:
Here’s what each popular approach actually covers.
Strong and muscular, with a cardio ceiling.
Mobile and controlled, short on intensity.
A strong engine, and not much else.
Every system. The hexagon fills.
Mortality figures reflect all-cause risk reduction versus no training, consistent with American Heart Association findings. The combination shows the largest effect, which is the point. BMF is not medical care and does not treat or cure any condition.
The threshold
Research keeps linking near-max heart rate, 2-3x a week, to longevity and brain health. Reach it that often, and you switch on the adaptations that protect your brain and extend your life.
See the full scienceBased on longevity and cardiovascular research linking frequent high-intensity work to lower all-cause mortality and stronger brain-health markers. BMF is not medical care and does not treat or cure any condition.
Measured, not guessed
The work is handled. What you want to know is whether it’s working, so you measure it. We use Styku, a 3D body scanner, paired with our on-staff trainers.
Infrared sensors and a rotating platform build a precise 3D model. No radiation, hundreds of measurements.
Every scan is stored. Watch fat and lean mass change over time. Visual proof beats the scale.
Your trainer turns the scan into goals, macros, and a step-by-step plan, then keeps you to it.
At most gyms this is a paid add-on. For our members, it’s included.
The standard
Most plans lean on willpower. We engineer the hour so you train harder and come back more often, which is the only thing that compounds into real results. Show up, and the work does the rest.
No commitment. Takes ~1 min.
