There is no such thing is over trained, only under recovered. Here at ACF we are HUGE on a quality warm-up as well as a proper cool down. We HIGHLY encourage everyone to come in 15 mins early and stay 15 mins late to work on your weaknesses and stretch out. Immediately after a workout is when your recovery starts, don’t just lay on the ground flopping around like sizzling bacon till you catch your breath. Keep moving! Jump on the airdyne or the rower and cool down then stretch out or mobilize while your muscles are still warm.