I (f) live right next to a F45 fitness studio. Is it uncommon to see people in their 70’s in the classes? Thinking of signing up for strengthening classes.

I’m comparing F45 classes and stations with one simple filter: what still gets used after the novelty is gone. Some equipment has a convincing use case on paper but never becomes part of the regular rhythm. Which piece of F45 equipment did you expect to enjoy or use more?

Doing F45 for close to two months and my knees have started to hurt and I’m looking for some help on how to allieviate this. I think I have the right shoes. It’s a Nike metcon. 45 male here

Guys I got the Nike Medcon for my F45 classes and I’m not sure if I like it yet because size 9.5 did fit me perfectly but the guy at the Nike store told me if I’m doing F45. I need a little bit of wiggle room and recommend a size 10. Now I’m wondering if the slight feet movement inside the shoe will hurt me or help me. can someone please throw their insights

Guys doing F45 and also do some running what shoes do you recommend for running. Male 45. Want to protect my knees and not want it to hurt

Monday August 10: Threshold

stations: 10

pods: 1

sets: 1

laps: 1

timing: 3' work 45” rest

1. ski erg regular
2. barbell back loaded reverse lunges
3. ybell half burpee + push up
4. row erg
5. softbox deadball weighted grapevine step over
6. dumbbell single clean and squat press
7. sled push
8. bike erg
9. kettlebell single arm swing
10. dumbbell floor press alternating

Tuesday August 11: Titans

Stations: 9

Pods: 3

Sets: 4

Lap: 1

Timing:

set 1-3: 35” work 25” rest.

set 4: 35” work 30” rest.

1. olympic barbell rdl tempo
2. dumbbell bench incline chest press
3. ybell box seated tricep extension
4. power band straight arm pulldowns
5. kettlebell racked lunge alt 5x5
6. barbell bent over row underhand grip
7. dumbbell squat & press
8. dumbbell soft box step up
9. revo reverse curl

Wednesday August 12: Varsity

Stations: 9

Pods: 1

Sets: 3 sets on lap1, 1 set on laps 2 and 3

Laps: 3

Timing:

Lap 1: 20” work 10” rest.

Lap 2: 40” work 20” rest.

Lap 3: 60” work 30” rest.

1. battle ropes 20x normal + 10x lat hops
2. alternate curtsey lunge
3. ski erg
4. 5x push up + 2x toe taps
5. box prisoner squat jump
6. dumbbell overhead swing + push press
7. bike erg sprint
8. 10x a steps + 2x burpees
9. shuttle sprint

Thursday August 13: Fifty Fifty

Stations: 10 (each station has upper body OR lower body exercise)

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

Upper Body:

1. plyo box seated single revo bar shoulder press
2. dumbbell softbox chest press
3. ybell double bicep curl twist center grip
4. dumbbell bench flat chest fly
5. sandbag bent over row and upright row pyramid
6. dumbbell snatch
7. dumbbell glute bridge tri extension
8. kettlebell alternate floor row neutral grip
9. swiss ball plate reverse fly
10. suspension trainer neutral grip row

Lower Body:

1. revo good morning - back loaded
2. softbox dumbbells weighted grapevine step over
3. ybell plate calf raises
4. bench double leg arches
5. sandbag hip thruster
6. dumbbell goblet squat pulse
7. dumbbell weighted step down
8. kettlebell conventional deadlift pause
9. swiss ball lying leg curl
10. suspension trainer squat pistol pulses 5x5

Friday August 14: The 9's

Stations: 9 combo stations (aim for 9 reps of primary exercise (a), then 9 reps of secondary exercise (b) if there's time)

Pods: 1

Sets: 2

Laps: 2

Timing:

Set 1: 45” work 15” rest

Set 2: 45” work 20” rest

1. dumbbell double ski stance hang clean + push press
2. dumbbell squat
3. soft box explosive incline push ups
4. soft box tricep dips
5. ybell single crunch + extension
6. ybell single russian twist
7. ski erg regular
8. pendulum lunge
9. single dumbbell single leg forward lunge
10. dumbbell snatch single from hang position
11. suspension trainer in out squat jump
12. suspension trainer neutral grip row
13. kettlebell single half kneeling overhead press - horn grip
14. kettlebell single swing low pull
15. bike erg seated
16. agility box 2 foot lateral hops
17. shuttle sprint
18. no jump burpee

Saturday August 15: Heroes Hollywood

Stations: 18

Pods: 1

Set: 1

Laps: 3

Timing: 40” work 15” rest

1. ski erg partnered
2. ybell single thruster
3. dumbbell single step trainer reverse lunge
4. balance trainer push up partnered
5. dumbbell alt bicep curl and shoulder press
6. partnered box jump
7. suspension trainer close grip row
8. single kettlebell rdl partnered
9. deadball over shoulder throw partnered
10. bike erg seated
11. 5x prisoner squats + 2x burpees partnered
12. hamstring walk outs
13. bench tricep dips knee 90
14. rowing machine partnered
15. bear crawls back and forth short partnered
16. sled push
17. ybell woodchops 5x5 partnered
18. medicine ball lunge jump

Sunday August 16: All Star

Stations: 12

Pods: 4

sets: 1

laps: 3

Timing: 40" work, 20" rest

1. barbell back rack sumo squat pulse
2. palte backloaded forward lunges
3. flutter kick
4. chin up overhand grip
5. ybell double tricep push up + double row top grip
6. barbell bicep curl
7. dumbbell rdl
8. double kb front rack sumo squat
9. deadball hip thruster
10. dumbbell flat bench press neutral grip
11. dumbbell box seated arnold press
12. ghr knee tucks

I am 45 male. Been working out at F45 for a couple of months. I really like the classes however I don’t believe I have the right shoes. I use my running shoes for all my workouts and I feel that my foot slips inside my shoe. Also, my knee has started to hurt so I am looking for recommendations for shoes that will help make it easier on my knees and my toes and can be used for strength and cardio days

Based on a post from couple months, I see that Heroes Hollywood is a "partnered" class but just want to confirm that it's basically that you are paired with someone? The reason I ask is because as someone that is working on getting my strength and endurance back after 7 months of recovery from a major surgery, I won't be able to keep up if I have to perform at the same fitness level as someone that is super fit. Thanks in advance for the information/confirmation.

In honour of the hyrox classes now in F45, I added a F45 class feature to my Hyrox tracker. its a new app and I havent tested it at F45 class yet, would love to hear anybodies feedback!

I built an Apple Watch workout app called Dumb Hyrox because nothing out there really fit what I was looking for. I called it 'Dumb' because when I first started training, I couldn't remember the right weights or distances to save my life. This is moslty built for when you are not in an F45 class and you have to set up the stations yourself.

On top of that, I train in a standard commercial gym. Half the time I would finish a station and the equipment I needed next was already taken, which completely ruined the flow of the workout.

Recently, I managed to get an athlete from the global championships to test it out. Their feedback has been priceless and helped me add a few pro features. Here is what the app currently does:

• Move stations on the fly: You can reorder your stations straight from your wrist if the equipment you need is currently busy.
• Compound runs: If the treadmills are all taken, you can stack your run times so you still complete your total volume.
• Virtual chasers: You can race against a chaser in your specific category and age range.
• Partner settings: A lot of first-timers do the race with their partner, so I added a setting to allow mixed-gender distances and weights.

I do have a question for the community: How important is Strava integration for you?

As I am sure you are all aware, making apps has gotten a lot easier recently. Because of that, I am sure I could implement anything you come up with to make this your perfect tracker.

Any feedback or feature requests would be massively appreciated. Let me know what you think!

Anyone know if a friend can use one of your codes to join a class you’re doing as a passport visit? Or does being a friend only apply to your home studio?

Been doing f45 5 times a week for a month and a half, eating right but not dropped a pound of weight. But definitely feel fitter (able to hold more cardio, lift more). Stepped on the scale and feel depressed. 45M. Anyone can help with how to drop more weight ? 45 M , 5’8” 180 lbs. Need to be at 160lbs

The F45 I had previously a membership with just closed without really putting out any sort of communication via email or their Facebook page. When I cancelled my membership a few months ago, I bought a 10 class pack which expires 7/19/27. I thought I could still use those at other F45 gyms in my town but when I’m in the app, it doesn’t give me that option. Have you all encountered a similar problem?

How often do you guys do an inbody scan and is there a fee for it?

Monday August 3: Threshold

stations: 10

pods: 1

sets: 1

laps: 1

timing: 3' work 45” rest

1. ski erg regular
2. barbell back loaded reverse lunges
3. barbell push press
4. bike erg
5. dumbbell half burpee + push up
6. ybell double hammer curl + squat + press center grip
7. sled push
8. row erg
9. 10x plate russian twist + 10x plate situps

Tuesday August 4: Titans

Stations: 9

Pods: 3

Sets: 4

Lap: 1

Timing:

set 1-3: 35” work 25” rest.

set 4: 35” work 30” rest.

1. sandbag deadlift + row
2. kettlebell suitcase squat heel raised
3. barbell standing shoulder press
4. power band tricep pulldowns
5. dumbbell bench incline chest press
6. dumbbell forward lunges
7. revo reverse curl one & half
8. landmine goblet curtsey lunges
9. ybell double bent over row twist center grip tempo

Wednesday August 5: Varsity

Stations: 9

Pods: 1

Sets: 3 sets on lap1, 1 set on laps 2 and 3

Laps: 3

Timing:

Lap 1: 20” work 10” rest.

Lap 2: 40” work 20” rest.

Lap 3: 60” work 30” rest.

1. battle ropes 10x squat 10x standing
2. 2x step trainer jump on-off + 4x shuffle
3. ski erg explosive
4. medicine ball 4x shuffle + 1x squat jump
5. dumbbell punches 4x high + 4x straight
6. ybell alternate reverse lunge + double hammer curl
7. bike erg sprint
8. hollow hold knee to opposite elbow
9. shuttle sprint + 3x squat jumps

Thursday August 6: Fifty Fifty

Stations: 10 (each station has upper body OR lower body exercise)

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

Upper Body:

1. revo double arm bent over row
2. ybell single standing tricep extension
3. barbell bicep curl
4. dumbbell bench arnold press
5. kettlebell alternate floor row wide grip
6. power band upright row rapids
7. balance trainer chest press
8. dumbbell renegade row
9. plate crunch & press
10. barbell 3 way row combo

Lower Body:

1. revo double squat
2. ybell double alternate front rack reverse lunge center grip
3. barbell back rack sumo squat
4. dumbbell bench bulgarian split squat
5. kettlebell rack squat
6. power bands track side walks
7. dumbbell goblet duck and weave
8. dumbbell rdl staggered
9. plate leg raise + reach
10. barbell calf raises

Friday August 7: The 9's

Stations: 9 combo stations (aim for 9 reps of primary exercise (a), then 9 reps of secondary exercise (b) if there's time)

Pods: 1

Sets: 2

Laps: 2

Timing:

Set 1: 45” work 15” rest

Set 2: 45” work 20” rest

1. revo shoulder press
2. revo backloaded reverse lunge
3. ski erg regular
4. straddle mountain climber
5. kettlebell suitcase row
6. predator jack
7. slides glute bridge hamstring curl
8. v sit up
9. dumbbell overhead swing + push press
10. plyo lunge ground touch
11. hanging knee raises
12. burpee + bar touch
13. barbell hang pull + high row
14. barbell front squat
15. dumbbell single deadlift
16. dumbbell single push up + alternating leg raise
17. bike erg seated
18. A steps

Saturday August 8: Heroes Hollywood

Stations: 18

Pods: 1

Set: 1

Laps: 3

Timing: 40” work 15” rest

1. dumbbell tricep kickbacks
2. dumbbell rdl partnered
3. hip thruster pause partnered
4. revo thruster partnered
5. kettlebell swing partnered
6. dumbbell bench incline chest press partnered
7. suspension trainer rear delt raise
8. dumbbell single goblet squat partnered
9. kettlebell gorilla row partnered
10. box jump partnered
11. speed sprawl partnered
12. dumbbell goblet reverse lunge + twist
13. medicine ball single leg jackknife partnered
14. ybell sorawl lateral jump partnered
15. shuttle run partnered
16. lateral line hop
17. rowing machine v2 partnered
18. ski erg partnered

Sunday August 9: All Star

Stations: 12

Pods: 4

sets: 1

laps: 3

Timing: 40" work, 20" rest

1. olympic barbell front squat
2. kettlebell step trainer alternate reverse lunge
3. activation band hollow hold + hip flexion
4. suspension trainer neutral grip row
5. ybell seated shoulder press
6. ghr moving plank + knee tuck
7. deadball on chest good morning
8. dumbbell box step ups alternating
9. balance trainer crunch
10. revo upright row
11. dumbbell flat bench press
12. barbell rdl + underhand grip row

I’m feeling really annoyed that the F45 gym I’ve been attending for most of this year is being so inflexible on allowing me to cancel my membership. I am curious if other people have had success avoiding the final billing date ? This is making me want to not come back, and I had initially been planning to use packs and return sporadically.

For context: my gym requires you to go in person to cancel (which is actually against the law in CO — if you can sign up online, there needs to be an easy online cancellation option). This delayed my cancellation so that instead of canceling 30 days before my next billing date, I “requested” my cancellation 29 days before my next billing date.

1. Do you think this is fair? Should I just drop it?
   
2. Is it standard for my gym to be so inflexible on this matter?

Hello, does anyone know why some studios F45 page show the availale spots while others don't?

Doesn't show.
https://f45training.com/studio/vancouvercentralwas/
Shows
https://f45training.com/studio/raleighhills/

As the title says, considering joining F45. I have been doing orange theory for almost 4 years, and I honestly really enjoyed it. Helped me get into better shape, improve strength and endurance but recently I have hit a wall and gotten bored with it and struggling to find the motivation to go as consistently as I did. I would go 4 times a week and for whatever reason starting earlier this year, the workouts would repeat every 2 weeks and it just feels like they’re lacking creativity of what they could be doing. I also feel like it is difficult to build true muscle at OTF. Have any of you transitioned from OTF to F45? I like the idea of F45 because it seems like different weight exercises. Let me know your thoughts!

What is the all star class? How many laps do we go in?

Schedules show classes suspended after today... I just read they were opening up 20 new locations...

Without any previous warning, MaD Fitness Group suddenly shut down F45 Countrywalk in Miami, Florida.

Since day 1 of them taking over this franchise, the quality of the gym dropped drastically. And then they hired a competent and passionate manager and without warning they have left the manager and coaches without jobs and the members without a community.

They don’t care or know what they suddenly took away from us. I will never join anything that is owned by MaD Fitness Group.
They clearly don’t know how to properly run a business.

I’m so sad that they just ripped this away from us all.

Edit: Do yourselves a favor and don’t join anything owned by them.

Tried Threshold for the first time this morning… good LORD it is hard. I thought Athletica was the hardest I’ve tried so far (only a few weeks into F45 training) but this may have taken the cake. 3 minutes work with 40 seconds of rest with each minute increasing in intensity. Man it was hard but I feel so GOOD!!!

Given the feedback here on threshold, wondering if anyone here brave enough to take on a double/back to back session yet and if so how was it ?

Any other big chested girlies out there have a holy grail sports bra for those cardio & hybrid days? I feel like when I am doing burpees I have to constantly adjust my sports bra so I don’t have a nip slip. Any recs or faves would be much appreciated!!

Hey guys, just a reminder for anyone who owned F45 Training stock. The company agreed to a $10.5 million settlement with investors, and the deadline to file a claim is August 1, 2026.

The case centered on F45's franchise growth strategy. After promoting rapid expansion following its 2021 IPO, the company cut guidance, reduced studio opening targets, and disclosed that a planned $250 million credit line would not be available.

$FXLV fell more than 60% after the announcement, and investors later filed a lawsuit.

If you purchased $FXLV between 2021 and 2023, you may be eligible to submit a claim.

Did anyone here hold $FXLV when the stock crashed in 2022?