No Barbells. No Ego.

ReBoot.

No barbells. No experience required. ReBoot is 45 minutes of cardio, core, and toning in a coached class built for anyone who wants real results. No experience required. Just show up and work hard.

Book Your Free Intro
Book Your Free Intro
See Schedule
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Coached Every Session
No Barbells
No Experience Required
45 Minutes
6 Daily Time Slots
What Is ReBoot

Real work.
Real results.

ReBoot is a 45-minute coached fitness class built around dumbbells, kettlebells, and bodyweight movements. Every session combines cardio, core work, and toning in a structure that's accessible to anyone regardless of fitness background and challenging enough to produce real, measurable results over time.

Six time slots daily, Monday through Friday, including a 12:00pm lunch hour option that's one of the only true mid-day fitness classes in Trussville. Every class is coach-led from start to finish. No one leaves wondering if they did something useful.

ReBoot is where many CFT members start. It's also where many CFT members stay not because they can't handle more, but because it delivers exactly what they need: structured, coached, efficient fitness that fits a real life.

  • 01
    CNS Activation + Injury Prevention
    Warmup
    Every session starts with purposeful movement prep — not arbitrary jogging. Dynamic warmups prime the nervous system, activate the right muscles, and reduce injury risk by up to 35% compared to cold starts.
  • 02
    Cardio + Toning + Core — All Three
    The Workout
    The main session combines cardiovascular conditioning, resistance training for toning and lean mass, and core work — in a format that shifts daily so your body never fully adapts. Dumbbells, kettlebells, and bodyweight only. No machines. No guesswork.
  • 03
    Parasympathetic Recovery Window
    Cooldown
    Every ReBoot class ends with intentional cooldown and mobility work. The post-exercise window is one of the most effective times to improve flexibility and initiate recovery. Skipping it leaves results on the table. CFT doesn't skip it.
The Science of 45 Minutes

Why a focused 45 minutes
beats a wandering 90.

Most people believe longer workouts produce better results. The research disagrees. What drives fat loss and fitness improvement isn't duration — it's intensity, structure, and total daily movement. A purposeful 45-minute coached session outperforms 90 minutes of unfocused gym time in almost every measurable outcome. Here's why.

Where people think calories get burned
My Workout~80%
Most people credit their workout for the vast majority of their daily calorie burn.
Everything Else~20%
Daily movement, digestion, and resting metabolism are dramatically underestimated.
Where calories are actually burned
Resting Metabolism (BMR)50–70%
Sleep, lean mass, stress, hormones — the biggest driver by far.
Daily Movement (NEAT)5–20%
Steps, standing, fidgeting — adds up to more than most workouts.
Food Digestion (TEF)10–15%
Protein burns the most energy to digest — macros matter.
Exercise / Workout5–15%
Important for body composition — but not the primary calorie driver.
→
This is why an efficient 45-minute coached session produces better outcomes than 90 minutes of wandering: the workout itself is only 5–15% of your daily calorie burn. What the workout actually does is preserve and build lean muscle, improve metabolic health, and create habits that support everything else. Doing it in 45 structured minutes — every time, with a coach — is more valuable than doubling the time and halving the intensity.
Woman doing a plank with dumbbells in a gym.
A woman jumping onto a wooden plyometric box during an indoor workout session.
A woman lying on a workout bench lifting dumbbells in a gym.
A woman lifting a kettlebell during a workout session at a gym.
A woman wearing glasses, a black T-shirt with the words 'FIRST #FNL HOME' on the sleeve, and black pants, is smiling and holding a clipboard in a room with other people sitting in the background.
Young woman workout with kettlebell in gym.
Two women exercising on ellipticals at a gym, focusing and exerting effort.
People lying on benches lifting dumbbells in a gym.
A woman lying on a workout bench lifting a dumbbell, wearing athletic clothing and a smartwatch.
Three women taking a selfie together, all wearing blue tank tops with a pirate skull and crossbones design and the words "Treasured Chests." They are smiling with the woman in the middle having a small bruise or injury on her face.
Woman lifting kettlebell in a gym with 'Reboot' sign in the background
A man with a beard and a red headband is holding a dumbbell close to his chest while performing a lunge exercise in a gym. 
The Beginner Advantage

You've never been in a better
position to start.

Exercise science has a well-documented phenomenon: untrained individuals see the fastest and most dramatic fitness improvements of anyone. If you're just starting — or starting again after time off — the next 12 weeks are the most valuable fitness weeks of your life. Here's what the research shows.

Wk 1–4
Neural Adaptation Phase

The first four weeks of training are dominated by neural adaptations — your nervous system learns to recruit muscle fibers more efficiently. Strength improvements in this window are dramatic and fast, even before significant muscle mass is added. New trainees gain strength 2–3x faster than experienced athletes during this phase.

Source: Sale, Exercise and Sport Sciences Reviews
Wk 5–8
Body Composition Shifts

Weeks five through eight is when body composition changes become visible. Fat loss accelerates, lean mass develops, and energy levels stabilize. Cardiovascular capacity improves measurably — resting heart rate drops, recovery between efforts shortens, and daily life starts to feel physically easier.

Source: American College of Sports Medicine Position Stand
Wk 9–12
The Habit Lock

By week 12, the research on habit formation shows exercise has typically transitioned from effortful decision to automatic behavior. This is the window where consistency becomes self-sustaining — and why CFT's average member stays 48 months. The first 12 weeks are everything. After that, momentum takes over.

Source: Lally et al., European Journal of Social Psychology
→
The most common mistake beginners make is waiting until they're "in better shape" to start. The beginner phase is the most productive fitness phase you'll ever experience. Every week you delay is a week of accelerated adaptation you can't get back. ReBoot is designed to capture every bit of it.
Consistency vs. Intensity

Five days a week beats
three hard days every time.

For most beginners, the question isn't how hard to train — it's how often. The research on exercise adherence and fat loss in untrained populations consistently points to the same answer: moderate intensity five days a week produces better long-term results than high intensity three days a week. And the reason is straightforward.

The Research
Frequency Beats Intensity for Beginners

A systematic review comparing training frequency and intensity in untrained individuals found that moderate-intensity training five days per week produced superior fat loss, higher adherence rates, and better long-term habit formation compared to high-intensity training three days per week — despite similar weekly calorie expenditure. The difference wasn't fitness. It was consistency.

5 > 3
Source: Donnelly et al., Medicine & Science in Sports & Exercise
Why ReBoot Is Built This Way
Six Slots Daily. Every Weekday.

ReBoot runs six time slots every Monday through Friday — 5:00am, 5:45am, 9:00am, 12:00pm, 4:00pm, and 5:00pm. The scheduling isn't arbitrary. It's designed so that whatever your week looks like, there's a class that fits. Because the research is clear: the best workout is the one you actually do, consistently, week after week. Six slots means no excuse to miss.

6 slots 
Who ReBoot Is For

Every starting point
is the right one.

Complete Beginners

Never exercised consistently? ReBoot is where most CFT members start. No fitness baseline required. No experience with equipment. Your coach builds from wherever you are.

Busy Professionals

Six slots daily including 5:00am and 12:00pm. Whatever your schedule, there's a class that fits. 45 minutes in, 45 minutes out — with something real accomplished every time.

Anyone Getting Back on Track

Months or years away from consistent exercise? The beginner effect means you'll adapt faster than you expect. Your coaches know how to rebuild — and how to avoid burning you out before the habit forms.

People Who Want Results Without the Gym Overwhelm

No barbells. No complicated equipment. No performance hierarchy. ReBoot is a class where you show up, work hard, and leave having done something real — without needing to know anything walking in the door.

Long-Term Members

Many ReBoot members have been in the class for years — not because they can't advance, but because it delivers exactly what they need. Consistent, coached, efficient fitness that fits a real life without ego or complexity.

Anyone Who's Tried and Quit Before

The most common reason people quit gyms is lack of structure and accountability. ReBoot solves both: a coach leads every session, tracks your progress, and shows up ready whether you feel like it or not.

Class Schedule

Six slots.
Every weekday.

From 5:00am to 5:00pm, Monday through Friday — including one of the only true 12:00pm lunch-hour fitness options in Trussville. Whatever your schedule, there's a class that fits.

Six slots isn't about volume. It's about removing the excuse. If you can make any one of these six times work, you can build a consistent habit. That's the point.

Weekly ReBoot Schedule
Mon – Fri
5:00am · 5:45am · 9:00am · 12:00pm · 4:00pm · 5:00pm
12:00pm — Trussville's only true lunch-hour fitness class
Sat – Sun
No ReBoot classes
What Members Say

Real members.
Real results.

★★★★★

"I went from 260 to 160 pounds. The real change was consistency, confidence, and realizing I'm capable of more than I thought. Show up once. CFT will meet you where you are."

Elizabeth P.
ReBoot Member  ·  Google Review  ·  260 → 160 lbs
★★★★★

"Everything is scalable for any level. Amazing coaching, an incredible community, and a nutrition program to keep you fit for life."

Gabriel W.
Member 9+ Years  ·  Google Review
★★★★★

"Hesitant after years off and a new baby — but CFT exceeded every expectation. Encouraging coaches make me want to keep going."

Taylor C.
Member 6+ Years  ·  Google Review
Questions

Before your
first class.

None. ReBoot is where most CFT members start, and it's specifically designed to be accessible on day one. Your free intro is where a coach meets you, learns your starting point, and builds your first plan. You'll never walk into class not knowing what to do.
ReBoot is its own program — not a version of something else. It uses dumbbells, kettlebells, and bodyweight only. No barbell, no rig. The format is 45 minutes and designed for cardiovascular fitness, toning, and core strength. If you eventually want to try CrossFit, your coaches can guide that transition — but many members stay in ReBoot long-term and that's exactly right for them.
Yes — and the research backs it up. Your workout accounts for only 5–15% of your daily calorie burn. What the workout does is build lean mass, improve metabolic health, and create the habits that support everything else. A purposeful 45-minute coached session produces better outcomes than 90 unfocused minutes. The key is structure, intensity, and consistency — and ReBoot delivers all three.
Most people notice energy improvements and strength gains within two to three weeks. Body composition changes — visible changes in how clothes fit, how you look — typically appear at six to eight weeks of consistent attendance. The research on beginner adaptation shows the fastest fitness improvements of your life happen in the first 12 weeks of training. Your coaches track your progress so you're never guessing.
Yes. ReBoot offers a 12:00pm class every Monday through Friday — one of the only true lunch-hour fitness options in Trussville. 45 minutes means you're in and out in time for a reasonable lunch break.
Quick Answers

Are there boot camp fitness classes in Trussville, Alabama?

Yes. CrossFit Trussville offers ReBoot — a coached fitness class using dumbbells, kettlebells, and bodyweight at 139 Railroad Street in Trussville, AL. Six time slots daily Monday through Friday, including 5:00am, 5:45am, 9:00am, 12:00pm, 4:00pm, and 5:00pm. No experience required.

Is there a lunchtime fitness class in Trussville?

Yes. CrossFit Trussville's ReBoot program offers a 12:00pm class every Monday through Friday — one of the only true lunch-hour fitness options in Trussville, Alabama. Classes are 45 minutes and coach-led from start to finish.

How long does it take to see results from a fitness class?

Research shows that untrained individuals experience rapid neural adaptations in the first four weeks, visible body composition changes by weeks six through eight, and habit formation by week twelve. CrossFit Trussville coaches track member progress in Wodify so results are measurable from week one.

Is 45 minutes enough time to get a good workout?

Yes. Exercise accounts for only 5–15% of total daily calorie burn. A structured, coached 45-minute session produces better outcomes than a longer unfocused session because it maintains intensity, preserves lean mass, and builds sustainable habits. Research supports moderate-intensity training five days per week over high-intensity training three days per week for long-term adherence and fat loss in beginners.

The first step
is showing up.

Book a free intro. A coach will meet you where you are and build from there.

Book Your Free Intro
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