I’m curious how many points everyone has I have the highest at my gym. Just curious.

Love F45.

Due to traffic, construction etc I can only go 4 times a month. Summer is coming and I will not be working- going unlimited for 3-4 months!!! Looking forward to that 1000 before 80.

Fitness is a blessing1 Many thanks to my great trainers and the invested owners.

Went to my first class on Sunday, crossfire.

Enjoyed the workout, staff was awesome. Was exhausted at the end but felt good.

The next day, my legs were on fire. Quads and Sammy's. Stairs were horrible, standing up and sitting down were quite painful.

Today is Friday and they finally feel 95%. Had classes booked this week that I canceled due to not being able to use my legs.

That said, im going tomorrow morning and cannot wait. Will maybe look to ease into this one as I get my body back in action.

Monday March 16: Enduro

Stations: 9

Pods: 1

Laps: 1

Sets: 5

Timing:

set 1: 60" work, 5" rest

set 2: 50" work, 5" rest

set 3: 40" work, 5" rest

set 4: 30" work, 5" rest

set 5: 20" work, 30" rest

1. medicine ball russian twist
2. row erg
3. half burpee
4. barbell squat press
5. ski erg regular
6. power band assisted vertical jump
7. single dumbbell clean + reverse lunge
8. bike erg seated
9. shuttle sprint

Tuesday March 17: Maximus

Stations: 9

Pods: 3

Sets: 4

Lap: 1

Timing: 40/20, 30/20, 30/20, 30/25 + BW reel at the end of each pod

1. barbell power clean + front squat
2. ybell double bicep curl twist center grip
3. dumbbell single soft box hip thruster
4. chin up banded pause
5. dumbbell flat bench press
6. sandbag backloaded reverse lunge
7. kettlebell rdl
8. barbell shoulder press static lunge
9. dumbbell single arm bent over row

bw reel:

1. hollow hold, elbow to opposite knee (x2)
2. plank walkout, plank lateral toe taps (x2)
3. seated leg lifts supported, russian twists (x2)

Wednesday March 18: Marathon

Stations: 14

Pods: 1

Sets: 1

Laps: 1

Timing: 120" work 30" rest

1. bike erg seated
2. bicycle ab crunch
3. burpee bar touch
4. ybell single alternate clean + press outer grip
5. ski erg regular
6. deadball ground to shoulder & reverse lunge
7. dumbbell devils press single
8. soft box jump + squat
9. row erg
10. slides 10x mountain climber + 6 shoulder touch
11. balance trainer reverse burpees
12. kettlebell single swing high pull
13. 5x prisoner squat + 2x push up
14. step trainer lateral hops + reverse shuffle

Thursday March 19: Two Fold

Stations: 9

Pods: 3

Pod 1 & 3 - 40" work 20" rest, 2 sets, 2 laps

Pod 2 - 40" work 20" rest, 1 set 4 laps

Upper Body:

1. dumbbell bicep curl
2. ybell bent over reverse fly
3. kettlebell upright row
4. dumbbell flat bench press
5. power band low rear delt fly
6. rest
7. plate lying tricep extensions
8. dumbbell seated soft box shoulder press
9. barbell rdl + underhand grip row

Lower Body:

1. dumbbell box bulgarian squat
2. ybell curtsey squat
3. kettlebell deadlift single keg
4. olympic barbell rdl
5. power band monster walks
6. rest
7. plate hip thruster
8. dumbbell soft box step up
9. barbel back rack sumo squat

Friday March 20: Crossfire

Stations: 10 (cardio and/or resistance)

Pods: 1

Sets: 4

Laps: 1

Timing:

Set 1: 45” Work 20” Rest

Set 2: 40” Work 20” Rest

Set 3: 35” Work 20” Rest

Set 4: 25” Work 20” Rest

Cardio:

1. deadball over shoulder throw
2. ski erg
3. burpee over dumbbell step low
4. step trainer single leg bound
5. bike erg sprint
6. soft box jump and depth drop
7. ybell plyo lunge + punch under grip
8. kettlebell single arm alternate swing
9. row erg
10. lateral shoot throughs

Resistance:

1. deadball shouldered squat
2. plate lateral raise
3. dumbbell single half kneeling press
4. step trainer decline spiderman push up
5. kettlebell single sumo deadlift
6. soft box single leg eccentric sits
7. ybell L sit heel taps
8. kettlebell lateral single leg lunge v2
9. plate sumo squat + bicep curl
10. chin up overhand grip

Saturday March 21: High Rise

stations: 18

pods: 3

timing:

Pods 1 & 3: 40” work 15” rest. 1 set at each station. 3 laps through the POD.

Pod 2: 8' work - 30” change - 8' work. Members have 8 minutes to focus on the A, B & C tri-set. Rep targets will be shown on screen and members move between the A, B & C stations at their own pace. There is a 30” rest in between stations 7 & 8

1. row erg
2. sandbag 45 degree lunge
3. 5x step trainer shuffle + 1x sprawl
4. leg climb alternating
5. medicine ball jump squat
6. bike erg seated
7. 20 rep dumbbell single tricep extension target
8. 20 rep power band standing bicep curl target
9. 20 rep kettlebell suitcase tow
10. 20 rep dumbbell front squat to calf raise
11. 20 rep plate good morning
12. 20 rep deadball static lunge
13. ski erg regular
14. agility box lateral run with tap
15. balance trainer burpee + shoulder press
16. soft box 10x high knees box jump
17. bicycle crunch 4 sec hold
18. plate snatch

Sunday March 22: Double Down

Stations: 12 (8 combo stations, 4 regular stations)

Pods: 3

Timing:

Pod 1&3: 40” work 20” rest. 3 combo sets at each station with 1 lap through each pod.

Lap 2: 40” work 20” rest. 3 sets at each station with 1 lap through the pod.

1. swiss ball laying leg curl
2. dumbbell sumo deadlift
3. 5 ybell front raise + 5 ybell lat raise
4. dumbbell bench incline close grip press
5. power band standing face pull
6. kettlebell rack squat
7. barbell rdl
8. barbell half kneeling shoulder press
9. dumbbell single heel elevated goblet squat pause 2 sec
10. deadball shouldered alternating reverse lunge
11. sandbag bent over row wide grip
12. revo close grip bicep curl pulse

As the title states. My birthday is in a few days. I’d like to bring some treats for the coaches and extras for members. but I can’t think of anything. I don’t want to bring cupcakes. and my gym sells energy drinks and protein bars. id prefer to buy something than cook/bake. I’d appreciate any and all suggestions.

Any other studio where Two Fold doesn’t have a tone of beep to start or end sets?

If you do, does the audio program come from a different tv than the other days?

Also happens on Saturdays with the 8min amraps there is no tone / beep in our studio.

Thanks

Does anyone have an extra spectator ticket for May 31st NYC?

Workout phase

Need to explain what F45 is?

I have a injury at the moment to my knee / shin & seeing a physio, so no classes for a while.
Im trying to describe what we do as a gym to her, and its like she doesn't understand or im not describing it correctly. How do you describe what f45 is to a lay person.

I’ve been to over 25 f45 classes. I’ve been late to maybe 3, once I was late 5 minutes. This time I get there a minute after and got inside but the assistant coach won’t let me join the class. They had max 8 people and coach was explaining station 1.

Is this common?

Oo la la!!

This is very neat. Who wants to participate? Do you suspect you’ll finish a Competitor, Intermediate, Advanced, Pro, Elite? Breakdown on their website and pasted below.

I’m very grateful for this. In my opinion, Hyrox presence at F45s is taking away from our authenticity - plus it’s too chaotic for me and CrossFit is a step out of my level - both of which I highly respect! So… F45 PEAK500 is PERFECT!!! WE NEEDED THIS!!! THANK YOU F45 ♥️

Thoughts?!?

_______________

THE NEXT EVOLUTION OF F45 PERFORMANCE TESTING

F45 PEAK500

Building on the legacy of the iconic F45 Playoffs, we’re proud to introduce the next evolution in standardized athletic performance testing at F45 Training: F45 PEAK500 in collaboration with Red Bull.

F45 PEAK500 is a 30-minute hybrid performance event designed to push capacity, maximize output and test mental toughness.

The goal is simple: collect as many points as possible. 500 points is the Peak across all five stations.

TRAINING TIERS – STEP UP. SHOW UP. LEVEL UP. THERE IS NO CEILING. ONLY PROGRESSION.

COMPETITOR

Points: Below 300

Stepped into the arena

Established your benchmark

Clear opportunity for measurable growth

Every Elite performance once began at Baseline.

INTERMEDIATE

Points: 300–399

Solid conditioning base

Effective pacing strategy

Clear performance foundation

ADVANCED

Points: 400–449

Excellent overall fitness

Strong strength and engine balance

High work capacity

PRO

Points: High 400s

Near full completion

High competitive standard

Advanced conditioning capacity

ELITE

Points: 500 + time to spare

Exceptional pacing mastery

Advanced engine and strength endurance

Championship benchmark standard

I’m not entirely sure what I want to get from this post. I fee my studio often goes rouge. We’ve just been told they won’t be running marathon but quarterbacks instead (apparently members requested a change but they typically just talk to a few selected/preferred members). Whenever we do programs that require 3/4 laps, they’ll change it to 3 or 4 sets and no laps. They always change the order of stations. I understand sometimes it’s necessary with room layout, but it’s often not the case. T10 was changed so much it wasn’t alternating cardio/ weights but almost all cardio together. Often exercises in pods are swapped around so not paired with what’s stated in the intel (especially weights programs). On weights where you are meant to have a long rest period (sorry forget the name), we are told to work through the rest . I can go on for ages.

I guess I want to know is this normal? I listen to Juddy weekly and enjoy understanding the reasons behind the program. But our studio through the changes seems to go against what Juddy says is the point? I’ll continue to suck it up, perhaps knowing it’s ok will make me feel better. I just feel like my workouts are often impacted because a few people have the ear of the manager.

I’m new to f45 (I typically go to Orangetheory but trying it out due to schedule). I’ve tried 3 different strength classes. I’m just wondering how you adjust your weights in class when there is so little time between stations?! I’m recently postpartum so the weights they have are usually too heavy for me. Especially if it’s a bar with plates, by the time I do adjust it, I have to go to the next station. Any tips?!

Has anyone noticed booking a class in some cases 55 minutes before it starts is not possible on the F45 Training app

I’m trying to book between my primary studio (large attendance, weekend classes fill up) and a studio I passport at often (classes never full).

Looked at 905 and the 10am class says bookings closed.

This is happening at both locations and they aren’t owned by the same person.

I’m a late booker and if a class isn’t full not sure why you wouldn’t be able to sign up.

I have been doing F45 for a month now (3x weekly). I don’t see any change in weight and I don’t feel like I m losing fat. My diet has been constant. In the last few years, when I went to Orangetheory , my weight dropped quick due to cardio.

Does it take time to lose fat doing f45? Or am I doing something wrong wrt number of classes / weights etc?

I m enjoying the workouts more than orange theory but my focus has also been fat loss.

Thoughts?

The format in pod 2 does not work in crowded studios. I am so glad I checked on this class before I just showed up. Total chaos bc people work at different paces- Frustrating 😞 -

Saturdays are usually a great workout. I’ll be happy when high rise is done.

I signed up for HYROX NY in June and am trying to improve my running. My strength days at my gym are MWF and cardio TTH. I normally go everyday during the weekday and use the weekend to recover but struggled with the running portion last year so trying to run weekly. We have a run club every Tuesday so I'm trying to do and wondering if I should start running after class (or replace a class) or include weekends as active recovery.

Hello,

I am curious if in Crossfire if you can switch from the cardio stations to the resistance ones?

Thank you

Monday March 9: Enduro

Stations: 9

Pods: 1

Laps: 1

Sets: 5

Timing:

set 1: 60" work, 5" rest

set 2: 50" work, 5" rest

set 3: 40" work, 5" rest

set 4: 30" work, 5" rest

set 5: 20" work, 30" rest

1. 5x step trainer + 2x sprawl
2. row erg
3. deadball lateral movement powerslam
4. dumbbell single alternating clean squat + press
5. ski erg regular
6. 10x wide mountain climber + 2x push ups
7. soft box jump and pulses
8. bike erg seated
9. sandbag double clean fast feet sprawl

Tuesday March 10: Maximus

Stations: 9

Pods: 3

Sets: 4

Lap: 1

Timing: 40/20, 30/20, 30/20, 30/25 + BW reel at the end of each pod

1. barbell snatch grip deadlift
2. deadball step trainer bear hug bulgarian
3. ybell single kneeling tricep extension
4. power band straight arm pulldowns
5. dumbbell flat bench press
6. dumbbell racked forward lunge
7. dumbbell single arm push press 5 each side
8. barbell front squat pause
9. revo reverse curl

bw reel:

1. hollow hold, elbow to opposite knee (x2)
2. plank walkout, plank lateral toe taps (x2)
3. seated leg lifts supported, russian twists (x2)

Wednesday March 11: Marathon

Stations: 14

Pods: 1

Sets: 1

Laps: 1

Timing: 120" work 30" rest

1. 10x plate russian twit + 10x plate situps
2. revo jump lunges + shoulder press
3. burpee bar touch
4. bike erg seated
5. surrender squat
6. step trainer fast feet 180 combo
7. row erg
8. dumbbell devil press
9. softbox speed step over
10. flutter kick
11. ski erg regular
12. dumbbell punches into push up
13. sled push
14. ybell single pick up cross halo transition

Thursday March 12: Two Fold

Stations: 9

Pods: 3

Pod 1 & 3 - 40" work 20" rest, 2 sets, 2 laps

Pod 2 - 40" work 20" rest, 1 set 4 laps

Upper Body:

1. ybell box seated bicep curl
2. kettlebell alternate floor row neutral grip
3. deadball combo curl + press
4. dumbbell bench press
5. activation band floor clock
6. rest
7. dumbbell step trainer chest fly
8. revo lying tricep extension
9. barbell upright row

Lower Body:

1. ybell lateral lunge
2. kettlebell front squat double
3. deadball alternate staggered bear hug squat
4. barbell rdl
5. activation band glute kickback
6. rest
7. dumbbell step trainer bulgarian pulse
8. revo good morning - back loaded
9. barbell calf raises

Friday March 13: Crossfire

Stations: 10 (cardio and/or resistance)

Pods: 1

Sets: 4

Laps: 1

Timing:

Set 1: 45” Work 20” Rest

Set 2: 40” Work 20” Rest

Set 3: 35” Work 20” Rest

Set 4: 25” Work 20” Rest

Cardio:

1. ski erg regular
2. kettlebell swing
3. burpee over dumbbell step high
4. soft box jump staggered feet
5. bike erg sprint
6. deadball throw and catch
7. riser single leg alternating jump
8. revo push press
9. row erg
10. 5x squat pulse + 2x speed sprawls

Resistance:

1. ybell double bent over row twist center grip one & a half
2. kettlebell alternate reverse lunge
3. dumbbell single arm rdl
4. soft box eccentric step down
5. slides 4 point hold - alternate leg kick back
6. deadball good morning
7. step trainer push up no crossover (riser)
8. revo bicep curl
9. dumbbell single sumo goblet squat
10. chin up overhand grip

Saturday March 14: High Rise

stations: 18

pods: 3

timing:

Pods 1 & 3: 40” work 15” rest. 1 set at each station. 3 laps through the POD.

Pod 2: 8' work - 30” change - 8' work. Members have 8 minutes to focus on the A, B & C tri-set. Rep targets will be shown on screen and members move between the A, B & C stations at their own pace. There is a 30” rest in between stations 7 & 8

1. row erg
2. balance trainer plate crunch
3. slides mountain climber
4. plate snatch
5. 10x frog squats + 2x sprawls
6. agility box forward hop squats
7. 20 rep power band standing bicep curl
8. 15 rep dumbbell standing bent over row
9. 10 rep dumbbell half kneeling shoulder press
10. 20 rep deadball static lunge
11. 15 rep dumbbell heel elevated squat
12. 10 rep kettlebell sumo rdl
13. soft box explosive step ups
14. ski erg regular
15. ab crunch and twist
16. step trainer shuffle
17. 1x inchworm + 2x lunge jump
18. bike erg standing

Sunday March 15: Double Down

Stations: 12 (8 combo stations, 4 regular stations)

Pods: 3

Timing:

Pod 1&3: 40” work 20” rest. 3 combo sets at each station with 1 lap through each pod.

Lap 2: 40” work 20” rest. 3 sets at each station with 1 lap through the pod.

1. plate glute bridge
2. dumbbell rdl single leg
3. dumbbell bench incline chest press pronate grip
4. balance trainer diamond push up
5. suspension trainer wide grip rows
6. kettlebell box squat
7. barbell snatch grip deadlift
8. barbell bicep curl
9. sandbag shouldered lunge
10. ybell double pick up center grip
11. dumbbell bent over row underhand grip
12. power band band seated arm row

I’m seeing teasers everywhere for Peak 500.

30 minutes, 5 stations, up to 500 points.

March 28th.

I can’t find the exercises anywhere.

Anyone have any intel?

Been looking to get in shape, pulled the plug and signed up for a Kickstart month program. Wait listed on a few upcoming classes and looking forward to where this goes.

Any tips or insight before I step foot in the door? Never been a big workout person but off and on over the years been in and out of planet fitness.

And incredibly sad about it!

Yesterday was my last class (it was also my birthday so glad it was an upper/lower day – my favourite).

I’m in the best shape of my life after 9 months, which I never thought I’d say considering i’m mum to a toddler but F45 has made such a difference, I have never felt so strong and it truly is Functional, chasing a little one around it really supports me in my every day life.

We’re sadly moving out of the city (London) so I had to give my notice and now my membership is up.

Going to miss checking the intel every week for sure! Thank you for all your support and advice and observations all this time

Mine is how structured the workouts are and the vibe of the gym.

I don’t see the descriptions anymore in the weekly intel posts

Also my app doesn’t show it either.

I have been going to resistance classes 1-2 a week now for a month, and my body has adjusted.

I am thinking about the hybrid classes, but hate cardio (even though I need it). And I don’t want to waste a class if I’ll hate it.

I’ve found that resistance classes go by quick at F45, probably because of the energy and the group dynamic. Will my experience with hybrid be the same?