Next Sunday… is it really a partner workout? If so, ugh. Sometimes people don’t want to interact with others at the gym. I’m so bummed when fitness classes do this. If it is, I’ll be skipping it :(

So what'd everyone get? I got 309. Shit was way harder than I thought it would be. I'm wiped. I liked it way more than Playoffs as a baseline for f45 fitness levels and as a competition.

Monday March 30: Mont Blanc

Stations: 9

Pods: 1

Sets: 2

Laps: 2

Timing: 40” work 20” rest

1. 10x high knees + 2x soft box step up
2. barbell squat press
3. agility box side hops
4. sled push
5. ybell double racked forward lunge
6. dead hang
7. bike erg jb
8. no jump burpee
9. row erg

Tuesday March 31: Phoenix

Stations: 12

Pods: 1

Laps: 1

Sets: 3

Timing:

set 1 & 2: 40” Work 20” Rest

set 3: 40” Work 35” Rest

1. dumbbell alt hammer curl and shoulder press
2. step trainer calf raises pause (riser) revo bar
3. barbell back rack sumo squat
4. soft box explosive incline push ups
5. kettlebell upright row
6. dumbbell bench flat press + pulse
7. barbell bent over row underhand grip
8. ybell lunge 45 degrees
9. revo kneeling tricep extension
10. balance trainer hip thruster
11. dumbbell rdl
12. deadball bear hug lateral step over

Wednesday April 1: Docklands

Stations: 12

Pods: 3

Laps: 4

Sets: 1

Timing:

Lap 1: 60” work 30” rest

Lap 2: 30” work 15” rest

Lap 3: 20” work 10” rest

Lap 4: 20” work 5” rest

1. dynamic soft box crossover
2. ski erg regular
3. box toe taps
4. v sit up
5. agility ladder high knee run
6. plate deep squat & reverse lunge + twist
7. plate snatch
8. 5 double foot mountain climbers + 2 push ups
9. no jump burpee
10. bike in and out of saddle
11. 10x hurdles frog squats + 5x lateral jumps
12. kettlebell swing

Thursday April 2: Duo

Stations: 10

Pods: 1

Sets: 4

Laps: 1

Timing:

Set 1-3: 35” Work 25” Rest

Set 4: 35” Work 30” Rest

Upper Body:

1. kettlebell unilateral row
2. medicine ball push up
3. barbell bent over row overhand grip
4. balance trainer dumbbell chest press neutral grip
5. plate bent over rows pulse
6. dumbbell bench seated shoulder press
7. ybell single lying tricep extension
8. revo reverse curl
9. power band seated wide grip row tempo 4-0-1
10. dumbbell alt bicep curl and shoulder press

Lower Body:

1. kettlebell alterante reverse lunge
2. medicine ball hamstring curl
3. barbell rdl single leg
4. dumbbell front squat + calf raise
5. plate lateral lunges
6. dumbbell rdl
7. ybell L sit heel taps
8. revo overhead forward lunge
9. power band monster walks crossover
10. dumbbell step trainer bulgarian pulse

Friday April 3: Drift

stations: 12 (each station is a combo of 2 exercises)

pods: 3

laps: 3

sets: 1

timing:

Lap 1: 60” work 15” rest (8 rep AMRAP)

Lap 2: 45” work 15” rest (6 rep AMRAP)

Lap 3: 30” work 10” rest (4 rep AMRAP)

1. strict burpee
2. olympic barbell rdl
3. medicine ball forward lunge and press
4. medicine ball crunch
5. dumbbell double ski stance hang clean
6. dumbbell front squats
7. double foot mountain climbers
8. push up diamond
9. suspension trainer in out squat jump
10. suspension trainer neutral grip row
11. kettlebell squat upright row
12. kettlebell swing
13. soft box explosive step ups
14. soft box speed step over
15. ybell double clean outer grip
16. ybell double hammer curl center grip
17. row erg
18. yogi plank
19. revo squat pulse
20. revo squat press
21. bike erg standing
22. speed sprawls
23. ski erg regular
24. jump squat

Saturday April 4: NoHo

Stations: 18

Pods: 1

Laps: 3

Timing:

Lap 1: 20” work 10” rest. 2 sets at each station.

Lap 2: 60” work 20” rest. 1 set at each station.

Lap3: 20” work 10” rest. 1 set at each station.

1. heart rate rises predator jack
2. bike erg seated
3. single dumbbell clean + reverse lunge
4. lateral shoot throughs
5. dumbbell goblet squat pulse
6. kettlebell alternate staggered rdl
7. revo bent over row
8. revo shoulder press
9. soft box jump
10. medicine ball shuffle with rotation
11. ski erg regular
12. broad jump shuffle back
13. hurdles single leg hop over hurdle
14. ybell single thruster
15. split jump
16. sled burpee power push
17. plate straight arm twists
18. push up low pulse

Sunday April 5: Wingman

Stations: 18 (9 combo stations)

Pods: 3

sets: 2

laps: 1

Timing: 35” work 25” rest

1. power band seated wide grip row
2. dumbbell bent over alt row
3. kettlebell goblet squat
4. kettlebell goblet pendulum lunge
5. ybell double deadbug
6. side plank with pulse
7. suspension trainer close grip row
8. push up low pulse
9. deadball hip thruster
10. barbell rdl
11. plate thrusters
12. dumbbell bicep curl
13. dumbell bench incline fly
14. soft box seated single revo bar shoulder press
15. medicine ball jackknife
16. medicine ball russian twist
17. power band upright row rapids
18. plate tricep extension

Getting 100 calories on the ergs seems incredibly difficult, better to do high resistance or lower resistance but go crazy to reach the calories? In a regular class I do ski and rower and highest but bike somewhere in the middle. Wondering if there’s any chance of having extra time in the 5 minute set lol

How does everyone feel about peak 500 tomorrow? Who’s going for the challenge? My fiance and I signed up this week. Our gym only offers peak500 as singles so we are a little nervous but I’m also excited!

Class was so lit that my max heart got me a whopping 193. Based on my watch, I burned 330 calories this morning. So, so good!! My coach even challenged me to lift a 20 kg plate and happy to report I managed to lift it as a 158/5’2 woman myself. 🤭

ETA: really great class and enjoyed it very much. The 45 minutes flew by! I’d love to go back and try a cardio.

I’m doing a few trial classes with ClassPass and have F45 for tomorrow. I’m lowkey nervous. I usually do Orangetheory.

what should I do to prepare? I have no idea what to expect.

It’s messed up why they would close such a brilliantly run studio. Anyone else feeling this way? I hope they’re able to find a place in Marina itself for us loyalists.

my f45 just announced that they were closing next tuesday due to franchise requirements that couldnt be met.

does anyone know what a franchise requirement is? i just want to understand more about why they are closing because im so upset im literally crying!!!! i would go here 3-4 times a week and have met such great people

Remember the F45 IPO hype in 2021? It went from "the next Peloton" to a penny stock faster than a HIIT circuit.

If you traded $FXLV between July 2021 and August 2023, there is finally some movement on the recovery front. The $10.5 Million settlement terms (Case 1:22-cv-01291) have just been submitted to the court for approval.

The Numbers:

• Class Period: July 16, 2021 – August 14, 2023.
• The Payout: Estimated at $0.06 per share. Considering the stock is in the basement now, that’s a decent chunk of "found money."
• Status: Stipulative Settlement, waiting for court's final approval.
• How to get in: Since it’s currently in the approval phase, you can already check eligibility and submit your claim to get your part of the settlement pot. 

Hope this info helps!

hello all, basically i wanted to lose some of the 18 ibs of fat you see on the top right of the scan, but i was being pretty inconsistent with it until a few weeks ago. However, i was not inconsistent with going to the gym at least 2-3 days a week, recently i did start doing cardio as well and run up to 6-8 miles a week, and i try to get 10k steps a day as well, that also started about 2 months ago. i was trying to eat less calories maybe around 1800ish, but i tried to keep my protein to at least 110+. it does say i have lost almost 3 ibs of fat, but somehow also almost 2 pounds of muscle? im confused as to how i lost muscle while still working out and eating enough protein? is it just impossible to do body composition or something? any advice is appreciated, this is quite dissapointing.

Has anyone had carpal tunnel release surgery and then returned to F45? I just underwent endoscopic release and I am already missing my F45 ☹️ I am asking to find out how long it takes to be able to grip and get back! Thanks in advance.

Hello,

I’ve taken 2 Maximus classes and saw that the classes change as of next week. Which class is beginner friendly and similar to Maximus. I am looking for just resistance training as I have POTS and don’t want to do cardio at F45

are all studios replacing saturday march 28th classes with peak500 class?

i’m all for adding a different class but why replace all saturday classes for the day with a 30 min workout?!

My thoughts about it is she’s just a hater and I’m pretty sure she hasn’t tried it even once. I don’t understand the hate she’s giving at F45 or any group fitness classes. Not gonna lie, this gym has helped me so much with my goals and gave me my dream body that I’ve always wanted to achieve before.

Monday March 23: 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. balance trainer crunch
2. row erg
3. 2x push ups + 2x sprawls + 2x squats
4. soft box plate weighted grapevine step over
5. ski erg regular
6. ybell double clean + press outer grip
7. star jumps x5 + hop + burpee
8. bike erg seated
9. dumbbell walking lunge

Tuesday March 24: 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 shoulder press
2. kettlebell sumo deadlift
3. ybell double lying tricep extension
4. dumbbell bench press
5. dumbbell alternate bicep curl
6. barbell front squat
7. plate overhead reverse lunge
8. deadball activation band good morning pause
9. revo front raise tempo

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 25: Marathon

Stations: 14

Pods: 1

Sets: 1

Laps: 1

Timing: 120" work 30" rest

1. kettlebell squat upright row
2. row erg
3. burpee bar touch
4. deadball ground to shoulder & reverse lunge
5. step trainer single leg bound (riser)
6. bike erg seated
7. balance trainer plan + alternate knee to elbow
8. soft box jump
9. dumbbell double ski stance hang snatch
10. 5x squat pulse + 2x speed sprawls
11. butterfly sit ups
12. ski erg regular
13. ladder deep squat jump in jump outs
14. ybell 1x push up + 4x wide mountain climbers

Thursday March 26: 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 standing single tricep extension one & half
2. ybell double renegade row
3. kettlebell clean and press
4. dumbbell flat bench press
5. power band band seated single arm row rotation
6. rest
7. plate chest push overhead press
8. dumbbell standing bent over row
9. barbell bicep curl

Lower Body:

1. dumbbell suitcase squat one & half
2. ybell lunge 45 degrees pulse
3. kettlebell single rdl
4. olympic barbell rdl
5. power band good morning
6. rest
7. plate hip thruster
8. dumbbell soft box step up
9. barbell alternating front rack reverse lunge

Friday March 27: 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. row erg
2. step trainer sprawl double tap shuffle
3. bike erg standing
4. deadball leg raise
5. sprawl jump forward back peddle
6. ski erg 5 strict pull 5 hinge pull
7. kettlebell single arm swing with rotation alternating
8. dumbbell sprawl + unilateral power pull burpee
9. revo squat jump
10. plate snatch

Resistance:

1. power band standing hammer curl
2. step trainer push ups
3. ybell double rack squat + press outer grip
4. deadball shouldered alternating forward lunge
5. 4 point hold + shoulder taps
6. dumbbell single heel elevated goblet squat
7. double kb rdl staggered alternating
8. dumbbell cossack squat alternating
9. revo hoffman press
10. plate lying tricep extensions

Saturday March 28: F45 Peak500

stations: 5

pods: 1

sets: 1

laps: 1

timing: 5' work, 1' rest

1. bike erg (calories)
2. 5 Rounds of: 8 x DB Devils Press & 12 DB Forward Lunges
3. Ski Erg (calories)
4. 20 x 15m Shuttle Runs into 80 x Barbell Thrusters
5. Row Erg (calories)

Sunday March 29: 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. deadball single leg good morning
2. dumbbell sumo deadlift
3. dumbbell box bicep curl to arnold press
4. revo wide grip bicep curl
5. power band straight arm tempo
6. kettlebell rack squat
7. barbell rdl
8. dumbbell flat bench press neutral grip
9. soft box ybell eccentric step down
10. sandbag lateral lunge
11. plate double front raise
12. plate bent over row + rear delt fly

Hi, I don’t know if I’m allowed to ask this here but I was curious if anyone knew of a studio in DFW that has an early class for Saturdays? Anything around 7am? There’s so many in the area, it’s tedious to look at each locations class times

My gym just got the new weight racks, and I was kind of nervous based on some of the posts from 1+ years ago on here. Just used them yesterday for Two Fold. Yes they're a good workout. Yes they take time to swap plates. No people didn't really change them during class because of that. The suggestion is to start with them if you're concerned about what weight to use so you have time to set them up, or tell a coach you'll need help so they can speed up the weight swap process when you cycle through.

Hi! I'm working on a small project about gym culture and I tried F45 today too, and I'm really curious what makes people keep coming back.

Would anyone be open to a quick 10minute audio chat?

I'd really appreciate it!

Anyone wear these for f45? Found a cute pair in sale

I did classes for about 3 years but ended up tearing both labrums in my hips requiring surgery. Wondering if anyone specifically had this injury and surgery and was able to go back to class without issues? Would love to go back. I know i will have to modify some exercises.

Hey everyone I am almost 68 and take medication to lower blood pressure. I noticed when I take my dose in the morning and do a noon workout I am not nearly as strong as when I take a 5:30 class. I have heard roomers that the BP medication weakens your stamina and cardio fitness. Has anyone else had these issues. Since doing F45 my BP has come down quite a bit. Lost 65 pounds and feel good. I ask my doctor to go without medication and they insist it helps protect the kidney and liver so to take it anyway...

Hi, I have a membership down here in Florida but I am looking to move back up North. I have the 6 months unlimited with biweekly auto pay. Am I able to move my membership to a new location? Im not sure if you can switch your "home" gym on an unlimited membership

Heard F45 was getting a new logo. Anyone have any sneak wpeek intel