TrainFTW

TrainFTW A balanced, fresh, and time-efficient program for the individual user of a garage gym, globe gym, or open gym.

06/18/2026

In the summer, it’s easy to feel defeated by a training program.

Not because the program stopped working, but because life gets busy. And let’s be honest, nobody wants to live in the gym during the summer months.

Vacations. Outdoor recreation. Kids. Travel. Weekend plans.
That’s how summer is supposed to be.

Our Summer Maintenance Cycle is built around exactly that.
♦️ 3 Strength Days
♦️ 3 Conditioning Days

A simple plug-and-play structure that allows you to adjust training based on what your life looks like that week.

For us, that means swapping some conditioning days for hiking, biking, and time in the mountains.

The goal is to maintain the strength, conditioning, and muscle you’ve built throughout the year while making more time for the things that make summer great.

Starts June 29.
🔗 in bio

Send this to someone who feels defeated with training during the summer.

functionalfitness hybridathlete fitnessover40

We are full of gratitude for our team. When our members communicate what the program means of does for them, warm fuzzie...
06/02/2026

We are full of gratitude for our team.

When our members communicate what the program means of does for them, warm fuzzies all around.

This is why we do it!

Thank you

05/21/2026

What else can you say?

Honesty is the hardest part of training. Not the workouts. Not the program. The moment you have to look at what’s actual...
05/11/2026

Honesty is the hardest part of training.

Not the workouts. Not the program. The moment you have to look at what’s actually happening in your body and tell yourself the truth.

I quit training for a 50 mile race and felt like a quitter for months. Turns out my body wasn’t weak. It was telling me something I didn’t want to hear.

When I finally listened everything changed.
Full story in our Substack. Link in bio.

05/07/2026

Where are the abs?

Don’t worry even though it’s in our main movements, we’ve got you covered this cycle. Additional core work will be added in on our shorter lower volume days. Look for some fun abstravaganzas!

05/05/2026

A new training cycle kicks off May 11, let’s get summer ready.

Same 5-day flow you know, but the work builds. Every week, on purpose, so you actually see progress.

Strength. Aerobic. High intensity. Ruck. All of it.
Give it 6 weeks. Show up consistently. Feel the difference.

Link in bio to get in ↗
Discount code: FTW10 for 10% off

04/28/2026

I used to hit my percentages no matter what.

Didn’t matter if I was running on no sleep from the firehouse or had been skiing all weekend.

I paid the price. Tweaked back, achy knees, hips that never felt right.

RPE is a smarter way to train.
Full video on YouTube
Link in bio.

Percentage or RPE? What are you currently doing?



How do you train?

There is nothing like seeing people show up for themselves. Not because they aren’t already amazing, but because they ca...
04/20/2026

There is nothing like seeing people show up for themselves. Not because they aren’t already amazing, but because they care. They care about their health, their longevity and they care about people they serve.

A snippet of the fun we had at March Mayhem with Fire Ground Ready. Photos taken by the amazing photographers at the event.

Thank you!
Fire Ground Ready 8-week programming link in the bio.

04/15/2026

If you sit a lot, ride a bike, or feel it in your low back when you stand up, this is worth trying.

This hip flexor plank builds strength and control through the hips and core at the same time.

🔸 Supports hip and core stability
🔸 Help reduce low back discomfort
🔸 Easy to add at the end of a workout

How to do it:
🔹 One knee on a box (around 20”)
🔹 Arms straight under shoulders
🔹 Other leg floating
🔹 Squeeze the glute and tighten the hip flexor on the box leg
🔹 Hold position, don’t let it fall apart

➜ Start with 3X 0:10 hold and 0:20 rest
➜ Build up as you gain proficiency in the position

A little shaking is fine. Just keep the position solid and build time under tension gradually.

🎥 Full video on YouTube!
🔗 Link in bio

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Fraser, CO

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