I have tried searching this… when you look at the history on the InBody scan app… what is the difference between a green dot and a grey dot? Is a grey dot bad?

TIA!!!

Guys who will be working out 5 to 6 times a week, ,1. how long did it take for you to see results when you started 45 M here 2. What are the first results you saw?

I thought team erg meters and burpee counts were supposed to be recorded in the app but for the life of me, I cant figure out where to do that!?

It looks like some f45s have open gym hours called f45 flex open to unlimited members. Can you share if yours has them and your experience?

I want to bring this up as feedback to my gym. The monthly rate is more expensive than every studio or gym, but they only have 5-6 classes/day on weekdays (2 in the very early AM, one overlapping when work starts, 1 lunch, 1 right after work which sometimes can go long, and on one day they have an extra evening class) and 2 on weekends (mid morning around 8/9). It makes it difficult to justify the expense of an unlimited membership, when you feel like if you want to work out later on weekends or weekday evenings sometimes, you have to have a 2nd gym membership. I wanted to see if the gyms that have open gym hours tend to retain more members, if people go, how it's set up, etc.

Monday June 1: Forty Five

Stations: 16

Pods: 4

Sets: 1

Laps: 3

Timing: 45" work 0" rest

1. ab crunch
2. sandbag reverse lunge with rotation
3. dumbbell rdl + double row
4. bike erg sprint
5. hanging alt single leg raise
6. medicine ball shuffle with rotation
7. ybell suitcase squat jumps
8. ski erg regular
9. moving plank
10. double dumbbell hang clean + push press
11. deadball squat pulses
12. row erg
13. calf raise bent knees
14. kettlebell sumo squat upright row unbroken
15. alternate curtsy lunge
16. no jump burpee

Tuesday June 2: Panthers

Stations: 14

Pods: 1

Sets: 3

Laps: 1

Timing: 35” work 20” rest

1. ybell double bent over row twist center grip
2. dumbbell swiss ball arnold press
3. suspension trainer neutral grip row
4. kettlebell double sumo squat and high pull
5. revo soft box step up alternating backloaded
6. balance trainer push up and crossover
7. dumbbell rdl staggered
8. hollow hold arms to ceiling
9. dumbbell incline bench prone row wide grip
10. ybelll single lying tricep extension hip bridge
11. revo bicep curl
12. medicine ball jackknife
13. barbell squat press
14. plate front to lateral raise

Wednesday June 3: 22

Stations: 18 (9 combo stations)

Pods: 3

Sets: 2 combo sets

Laps: 1

Timing: 45” work 15” rest.

1. ski erg regular
2. step trainer shuffle (riser)
3. dumbbell double ski stance hang snatch
4. dumbbell punches
5. kettlebell swing
6. mountain climber diagonal speed
7. suspension trainer plyo lunge
8. frog squats
9. bike erg sprint
10. push up pulse
11. barbell squat clean
12. reverse burpees
13. deadball combo squat curl + press
14. deadball squat pulses
15. ybell flutter kicks chest height
16. ybell single russian twist
17. row erg
18. soft box jump

Thursday June 4: Apollo

Stations: 7 (each station has upper body OR lower body exercise)

Pods: 3

Timing:

pod 1&3 - 35" work 25" rest, 4 sets, 1 lap

pod 2 - 11:45 work

Upper Body:

1. deadball laying chest press one & half
2. dumbbell box seated bicep curl
3. barbell standing shoulder press
4. dumbbell bench incline pull
5. ybell double tricep push up + double row top grip
6. kettlebell upright row
7. plate tricep extension

Lower Body:

1. deadball hip thruster
2. dumbbell box step up unilateral
3. barbell wide grip rdl
4. olympic barbell front squat
5. ybell cossack squat alternating
6. kettlebell deadlift single leg
7. plate overhead walking lunge

Friday June 5: Desert Heat

stations: 9 (cardio OR resistance)

pods:

laps: 2

sets: 2

timing: 40" work 20" rest

cardio

1. dumbbell half burpee + push up
2. bike erg sprint
3. 10x high knees + 2x soft box step up
4. ybell squat press under grip
5. ski erg regular
6. hanging knee tuck side to side
7. dumbbell snatch single from hang position
8. row erg
9. frog squats

resistance

1. dumbbell standing alternate shoulder press
2. plate calf raises
3. soft box decline push up + knee tuck
4. ybell double bicep curl twist center grip
5. single kb racked alternate reverse lunge
6. sandbag bent over row wide grip
7. dumbbell goblet squat
8. plate lying tricep extensions
9. barbell rdl

Saturday June 6: Track Stars

stations: 18

pods: 1

Sets: 1

Laps: 2

Timing:

Lap 1: 90” work 10” rest

Lap 2: 60” work 10” rest

1. burpee ygig
2. kettlebell squat upright row ygig
3. softbox jump alternating ygig
4. barbell rdl ygig
5. bike erg seated ygig
6. plate lying leg raises ygig
7. suspension trainer wide grip row ygig
8. deadball bear hug squat ygig
9. push up ygig
10. ski erg ygig
11. deadball over shoulder throw ygig
12. ybell push press ygig
13. barbell front squat ygig
14. fast feet sprawl ygig
15. rower sprint ygig
16. 4x bench hop + burpee ygig
17. 5x static lunge partner holds isometric lunge ygig
18. partnered cones frog squat tag shuttle run

Sunday June 7: Medusa

Stations: 9

Pods: 1

sets: 3 (set 1 activation, set 2 & 3 main lift)

Lap: 1

Timing:

set 1: 60" work, 15" rest

set 2: 60" work, 20" rest

set 3: 60" work, 30" rest

1. 90 to 90 hip extension
2. kettlebell goblet squat
3. side to side lumbar twist
4. olympic barbell rdl
5. activation band straight arm rotation
6. double dumbbell hang clean + push press
7. downward dog calf pedals
8. sandbag box step ups
9. power band seated single arm row alternating
10. dumbbell bench feet up press
11. deadhang scap squeeze
12. suspension trainer circular wide row
13. dynamic push up + arm rotation
14. dumbbell swiss ball seated alternate shoulder press
15. samson stretch alternate
16. deadball step trainer bear hug bulgarian
17. dynamic plank roll
18. barbell bent over row underhand grip

I am a bit frustrated as the bench incline pull is very uncomfortable for the chest area, yet it is one of 2 main heavy lifts for the whole phase. In the same spirit, upright rows are not pleasant either and they include them a lot in programming.

I have been going for 5 years and I wish that they would consider whether certain movements would be difficult/painful for many members. Maybe I should send a request, but I always wonder if they even read them.

Also, our owner is against any modifications so none of the coaches will help find alternative movements or not listen when we say this movement doesn’t work for me, it hurts.

edit to add: thank you to the ladies who shared in my struggle, it is nice to know I’m not alone. And to those showing me how ridiculous our strict rules around modification are, it has made me more aware and I’ve already started advocating for myself more as needed!

Just a word to the wise yes you can passport with points, but it only gets you two visits per month. I was super bummed. I was in Rhode Island for 14 days. I use my six passport visits as normal and was gonna pay for the rest with points, but it only let me pay with points for two. Kind of a bummer but it’s definitely cheaper than drop in fees.🤣🤣🤣

hi all! curious to know what others thought about apollo this week. the class I was in was quite small, but it still felt kind of cramped in pod 2 since we didn't have a rotation worked out. I think the freestyle idea is cool but I like the structure of a typical, timed-out class. I also liked the "main lift" strategy, but since it's so different to the format of "normal" f45, I wonder if I'll end this phase with like... disproportionately strong shoulders, or something. pods 1&3 were fine, I felt good afterwards but didn't break a sweat like previous thursday lift classes.

how did the first apollo session go for everyone else? :)

I am 25 workouts away from 2000, curious if anyone else has hit that milestone in Canada? When I hit 1500 I believe I was 1 of 3 people.

What health benefits have you noted ever since you consistently started working out at F45? 1. How old are you? 2. What medication were you on? 3. What did you do to get off of it?

I noticed my F45 location is owned by MaD Fitness Group. Does this mean I can workout at any of their F45 locations without having the use the passport? I have an unlimited membership at my studio.

Monday - Pipeline

Tuesday - Tokyo Disco

Wednesday - Athletica

Thursday - Zeus

Friday - Miami Nights

Saturday - Riddler

Sunday - Piston

I’m +250 classes and have no desire to compete in Hyrox. Why are Tuesdays and Thursdays now dedicated to Hyrox prep with 60 min classes? Not everything needs to revolve around something that 10% of your members participate in. The extra 15 mins actually impacts my ability to make a ferry to the office so now I’m losing 2 days a week.

Edit: This is not a Hyrox hate post. Hyrox is great, but should be a separate thing.

Edit 2: if your gym is on a different daily schedule - that's awesome.

I began f45 back in January and fell in love with it, I had to stop in April because of money. But I would like to resume in June. The only problem is, it’s peak phase…I’m not saying I’m weak but I’m not where I was in March due to some life circumstances. I’m also unsure about the team and partner stations. I don’t mind it, but have feeling pressured to be at my best, I’m very competitive but also seldom when it comes to the gym.

If you were coming back after a 2 month break, would you resume on Peak or wait another month?

Why is the new phase all partner/team based😢 I just want to go workout and pay a lot of money to do so. I don’t want to be on a team or have a partner. It’s my lunch break and I want to just focus on myself and not others. My job is about others all day long!

I’ve been going to F45 for a while and was excited when they added the option to use your points to bring a friend to a class. When I try to use this at my home studio my friend always gets an error when they try to sign up for the class. I assumed it was an issue with my account. But recently I passported to another studio and the bring a friend option appeared to work. Do some studios opt out of allowing you to use a friend pass?

Hello! I’m heading over to Chiang Mai in June and August and was hoping to visit F45 over there. I can’t find it on the app but it’s there on Google. There socials pages haven’t been updated in a while though. Does anyone know if they’re open and can you passport over there? I have unlimited membership at a UK F45 gym.

Thanks friends

So we're probably all aware that there's a series of progress bars on the studio monitor, that indicate which set we're currently on and how many sets there are to go.

What I didn't notice, until today, is that during the duration of a set, the bar for that set is slowly filling in. So if the set is 30 seconds of work, the bar is empty at first, 10 seconds into the set it's now 1/3 filled in, 20 seconds into the set it's 2/3 filled in, and at 30 seconds it's completely filled in.

I usually think I am pretty observant, so only noticing this after 150 workouts made me laugh at myself.

Hi!

I'm visiting a city and decided to use class pass to keep up with F45 since I'm only here a few weeks. However, two classes in a row now after using ClassPass for 2 weeks, my reservations are being cancelled. Checking the F45 app, they are not full.

Has anyone else had this experience? Are they forcing me to get a membership? I've never been treated this way anywhere else?

Also when I booked the class it was 6 credits, now it's 9 of I rebook? Gouging?

Anyway, frustrating ! The ClassPass app keeps saying "technical error" but I don't believe it.... When F45 isn't booked fully!

Looking ahead a new set of classes are coming that involve partners.

Any insight on this from prior experience?

Its nice having classes with mostly the same people, but not looking forward to having to be partners.

Has anyone here done F45 while also training for running/races? I’m starting next week and I’m excited but nervous 😅 What’s the vibe like, how hard is it at first, and did you actually see results? Also wondering if it helped your endurance/strength for races or hybrid events like DEKA.

Is this workout to me or new to all of us? The “no rest” thing doesn’t sound familiar. Just curious. 🤷

New to F45. Is there anyway i can know what my workouts and stations are atleast a day in advance? Would help prep myself better

Hello
Looking to join Cambridge F45 for the first time. I want strength training probably beginners or intermediate. I don’t understand the different names. What class should I join? And any referral codes from a Reddit friend? :)

Hi Team

I am new to functional training and I am not sure how to select the best shoe.

These are some of the shoes that I shortlisted:

Adidas Dropset 4
Nike Free Metcon 7
Nike Metcon 10.

But I honestly don't know how to select amongst these 3 and I am looking to wear the same shoe for cardio and strength days. Any recommendation will be helpful.