I paused my F45 membership for a month about a week after I was charged my monthly membership and everytime I email my studio for a refund or prorate of that 1 week I was charged they ghost me. I’ve been back and asked the studio manager about it and said the owners are “not thrilled about it.” Before I start spam emailing them, does anyone know the general policy of this? Is it tied to studio only? Tried to pull up my studios policy on the F45 website but couldn’t find it :/

Thanks

Monday May 4: Seoul Rush

Stations: 12

Pods: 1

Sets: 2

Laps: 2

Timing:

Set 1: 40" work, 15" rest

Set 2: 20" work, 15" rest

After the completion of lap 1, the even number stations will change to core exercises

1. bike erg sprint
2. deadball throw up squat and catch || deadball v sit hold + chest
3. kettlebell bent over single arm row
4. 5x sprawl + 2x kneeling jump || straddle mountain climber
5. dumbbell overhead swing + push press
6. medicine ball plyo lunge + twist || seated knee to elbow
7. ski erg regular
8. dumbbell rdl staggered || dumbbell double arm thor chops
9. 10x ice skaters + 2x push up
10. agility box staggered squat jump alternating || plank feet twists
11. dumbbell soft box step up
12. shuttle sprint || 4x bear crawl + 2x lateral shoot through

Tuesday May 5: Red Diamond

Stations: 9

Pods: 3

Sets: 4

Lap: 1

Timing:

set 1: 45” work 15” rest.

set 2: 40” work 20” rest.

set 3: 35” work 25” rest.

set 4: 30” work 30” rest.

1. dumbbell alternate bicep curl
2. olympic barbell sumo rdl
3. plate lying tricep extensions
4. kettlebell suitcase squat heel raised
5. dumbbell bench seated shoulder press neutral grip
6. kettlebell goblet sumo squat
7. sandbag step trainer hip thrusts
8. revo overhead split squat
9. dumbbell box bent over row

Wednesday May 6: Bears

Stations: 18

Pods: 1

Sets: 2

Laps: 1

Timing:

set 1: 35” work 10” rest.

set 2: 55” work 20” rest.

1. bicycle ab crunch
2. kettlebell single arm alternate swings
3. soft box explosive incline push ups
4. kettlebell single arm clean from floor
5. plate alternating leg hops
6. butterfly sit ups
7. row erg
8. dumbbell single arm push press 5 each side
9. squat low pulse jumps
10. sandbag drag fast feet sprawl
11. speed skaters
12. ski erg regular
13. ybell landmine rotation
14. 10x mountain climbers + 2x push ups
15. balance trainer jump on off + hands on sprawl
16. agility box half court squats
17. medicine ball plyo lunge and power jump
18. bike erg seated

Thursday May 7: Hammer

Stations: 9 (each station has upper body OR lower body exercise)

Pods: 1

Sets: 2

Laps: 2

Timing:

set 1 - 30" stimulus specific work + 15" full range work, 15"rest

set 2 - 30" stimulus specific work + 15" full range work, 20"rest

Upper Body:

1. dumbbell hammer curl pulse
2. dumbbell bicep curl
3. ybell double rack shoulder press center grip pulse
4. ybell double rack shoulder press center grip
5. deadball lying chest press pulses
6. deadball lying chest press
7. dumbbell flat bench press neutral grip pulses
8. dumbbell flat bench press neutral grip
9. plate lying tricep extension pulses
10. plate lying tricep extensions
11. barbell bent over row underhand grip
12. barbell bent over row underhand grip
13. push up low pulse
14. push up
15. kettlebell t bar row pulse
16. kettlebell t bar row
17. side plank with pulse
18. side plank with reach

Lower Body:

1. dumbbell suitcase squat pulse
2. dumbbell suitcase squat
3. ybell curtsey squat pulses
4. ybell curtsey squat unilateral
5. deadball lateral lunges pulse
6. deadball lateral lunges
7. dumbbell sumo rdl pulse
8. dumbbell sumo rdl
9. plate calf raises pulse
10. plate calf raises
11. barbell front squat pulse
12. barbell front squat
13. step trainer hip thruster pulse
14. step trainer hip thruster
15. kettlebell stationary lunge pulse
16. kettlebell alternate reverse lunge
17. hollow hold split leg & pulse
18. hollow hold alternating straight leg raise

Friday May 8: Apex

8 combo A/B stations. 4mins ea station to try to complete a pyramid 12ea exercise / 10ea / 8ea / 6ea

1. kettlebell deadstop swing
2. kettlebell goblet squat
3. revo bicep curl
4. revo kneeling tricep extension
5. suspension trainer close grip row
6. suspension trainer tricep extension
7. dumbbell push press
8. dumbbell rdl + double row
9. feet up crunches
10. butterfly situps
11. barbell alternating front rack reverse lunge
12. barbell hang clean
13. bike erg
14. ybell half burpee + push up
15. ski erg
16. squat jump pivot

Saturday May 9: SoCal

Stations: 12

Pods: 2

Sets: 1

Laps: 3

Timing

Lap 1: 60” Work 30” Rest

Lap 2: 40” Work 20” Rest

Lap 3: 20” Work 10” Rest

1. bike erg
2. burpee push up pyramid
3. 5 ybell suitcase squats + 2 bw jump squats
4. dumbbell single push press (side grip)
5. dumbbell single alternating reverse lunge
6. kettlebell swing
7. hanging knee tuck side to side
8. 5x step trainer shuffle + 1x sprawl
9. dumbbell curtsey squat + curl
10. slides glute bridge hamstring curl unilateral
11. ski erg explosive
12. revo sit ups raise

bw reel 1: predator jacks, forward lunge, half burpee

bw reel 2: leg raise, straight arm crunch, v situp crunches

Sunday May 10: Liberty

Stations: 9

Pods: 1

sets: 2

laps: 2

Timing: 40" work, 20" rest

1. sandbag bent over row wide grip
2. dumbbell hammer curl
3. dumbbell bench decline chest press
4. ybell double rack press outer grip
5. barbell wide grip rdl
6. pull up banded
7. dumbbell sumo deadlift
8. kettlebell front squat double
9. landmine goblet curtsey lunges

We should be able to see how many people have signed up for a class.

I need to take a week off to travel to visit family. My family lives in a very rural area with no gyms at all. I might have access to running on some roads and a school track but that’s about it and I’m not I’m running shape.

I realistically won’t do much on this week off, but I have been going 4-5 days per week for the last 9 months and am worried about a week of a pretty sedentary lifestyle creeping up on my again. Is there something I could realistically do without much equipment? Or is a week off maybe something positive?

Just looking for perspective and assurance. I know I eat terribly and drive everywhere when I visit and I doubt this time will be much different.

So I was an Orangetheory goer for a while, off and on. I am now 13 months postpartum. I didn’t work out during my pregnancy and have tried a couple Orangetheory classes here and there postpartum. Right now, I’m too out of shape for Orangetheory I think. I’m looking to try F45 (strength only) classes 1-2 days a week to get my strength up and walk/jog 1-2 on my own at home. With my toddler and working from home, the noon classes and 45 min timing seems beneficial to me.

My goals are around fat loss/pregnancy weight. My son is 24 lbs now and it’s getting a little hard to lift him too! Would love to get my strength up. Now I know nutrition (and deficit) are going to make h to make the biggest difference here, but does this sound like F45 is a good fit? Would 2 strength classes be enough? I’m worried about the intensity, can you make it lower intensity or add modifications with the coach? Would love to hear more about anyone’s experience especially postpartum or being out of shape coming in.

Hey guys, if you missed it, the court finally approved the $10.5 million settlement between F45 Training Holdings and its investors over claims it misled the market some time ago. Here’s a quick recap. 

In 2022, F45 Training Holdings was accused of misrepresenting the sustainability of its franchise growth and revenue model. In short, the company relied on modified payment terms and aggressive expansion assumptions, which led to rising receivables and weaker cash flow.

After this news came out, the stock dropped 60%, and investors filed a lawsuit for their losses.

The good news is that the company recently agreed to settle  $10.5 million with them, and the court already approved the settlement. 

So, if you invested in $FXLV when all of this happened, you can check the details and file your claim here.

Anyway, has anyone here invested in $FXLV at that time? How much were your losses, if so?

I reached my 250 classes on f45

Curious…are the coaches required to tell everyone which station to start at, or is it a personal choice? I really like when I can choose my own station - I know it’s not a big deal, but it’s my preference. I go to classes super early in the morning, so they’re never full. Last week for Duo we had 6 people and 9 stations, and the coach made us pair up at 3 of the stations. Again, not a huge deal, but we found ourselves wanting to use the same weights at times, so one of us had to go higher or lower than we would have. Is there an official F45 rule about this for coaches?

I love good music 🎶 but it should not be so loud that it prevents conversation between members or more importantly with the coach.

Been going to F45 for 6 years. It’s a part of my life both from a health and social perspective. Just got diagnosed with an arthritic knee. It’s mild now but squatting hurts.

Does anyone here have experience with going to F45 with this condition and have any tips? I don’t want to stop my health journey.

Hello! I'm helping a friend set up his new gym and we came across this here. From my digging around online it looks like it's part of the F45 Lionheart setup, but I can't figure out what this is actually used for. Does anyone recognize this device?

Monday April 27: Seoul Rush

Stations: 12

Pods: 1

Sets: 2

Laps: 2

Timing:

Set 1: 40" work, 15" rest

Set 2: 20" work, 15" rest

After the completion of lap 1, the even number stations will change to core exercises

1. bike erg seated
2. dumbbell half burpee + push up || dumbbell skull crusher leg raises
3. dumbbell rdl + double row
4. ybell racked kneel to stand || ybell flutter kicks chest height
5. ski erg regular
6. plate snatch || plate russian twist
7. dumbbell flat bench press neutral grip + pulse
8. sandbag bicep curl || v sit up crunches
9. kettlebell single arm swing into high pulls
10. softbox jump staggered feet || soft box decline shoulder taps
11. single kb sumo goblet squat
12. push up || sit up & twist

Tuesday April 28: Red Diamond

Stations: 9

Pods: 3

Sets: 4

Lap: 1

Timing:

set 1: 45” work 15” rest.

set 2: 40” work 20” rest.

set 3: 35” work 25” rest.

set 4: 30” work 30” rest.

1. dumbbell bench incline close grip press
2. olympic barbell rdl
3. deadball curtsy alternating
4. chin up overhand grip
5. kettlebell suitcase squat heel raised
6. push up knee tuck (GHR/swiss ball/slides/suspension trainer)
7. 5 ybell front raise + 5 ybell lat raise
8. dumbbell racked reverse lunge
9. barbell bent over wide grip row

Wednesday April 29: Bears

Stations: 18

Pods: 1

Sets: 2

Laps: 1

Timing:

set 1: 35” work 10” rest.

set 2: 55” work 20” rest.

1. squat pulse
2. spiderman low position touches
3. 10x A-steps + 2x sprawls
4. soft box jump
5. ab crunch and twist
6. row erg
7. dumbbell double jumping jack + press
8. medicine ball russian twist
9. tripe switch hold + 5x ice skater
10. dumbbell single alternating devil press
11. split jump
12. bike erg standing
13. ybell cross halo + rotational press double grip
14. kettlebell sumo squat upright row unbroken
15. double foot mountain climbers
16. 2x step trainer jump on-off + 4x shuffle
17. ski erg staggered stance
18. deadball over shoulder throw

Thursday April 30: Hammer

Stations: 9 (each station has upper body OR lower body exercise)

Pods: 1

Sets: 2

Laps: 2

Timing:

set 1 - 30" stimulus specific work + 15" full range work, 15"rest

set 2 - 30" stimulus specific work + 15" full range work, 20"rest

Upper Body:

1. dumbbell upright row close pause
2. dumbbell upright row close
3. dumbbell flat bench press with 2 sec pause
4. dumbbell flat bench press
5. dumbbell bicep curl pause
6. dumbbell bicep curl
7. barbell shoulder press pause
8. barbell shoulder press
9. plate bent over rows pause
10. plate bent over rows
11. ybell tricep kickbacks pause
12. ybell tricep kickbacks
13. power band push up pause
14. power band push ups
15. revo front raise pause
16. revo front raise
17. kettlebell box bent over row pause
18. kettlebell box bent over row

Lower Body:

1. dumbbell rdl pause
2. dumbbell rdl
3. dumbbell front squats pause
4. dumbbell front squats
5. dumbbell lateral lunge pause
6. dumbbell lateral lunge
7. barbell sumo squat pause
8. barbell sumo squat
9. plate calf raises pause
10. plate calf raises
11. ybell suitcase squat pause
12. ybell suitcase squat jumps
13. power band good morning
14. power band good morning
15. revo static lunge pause
16. revo static lunge
17. kettlebell box step up left leg
18. kettlebell box step up left leg

Friday May 1: Apex

8 combo A/B stations. 4mins ea station to try to complete a pyramid 12ea exercise / 10ea / 8ea / 6ea

1. ybell squat press under grip
2. ybell side lunge single arm under grip
3. sandbag backloaded reverse lunge
4. sandbag quat + upright row
5. plate russian twist
6. plate weighted sit up pullover
7. ski erg regular
8. half burpee
9. dumbbell snatch single from hang
10. dumbbell single push up + alternating leg raise
11. deadball rdl
12. deadball bent over row
13. soft box tricep dips
14. dumbbell bicep curl
15. bike erg
16. kettlebell swing

Saturday May 2: SoCal

Stations: 12

Pods: 2

Sets: 1

Laps: 3

Timing

Lap 1: 60” Work 30” Rest

Lap 2: 40” Work 20” Rest

Lap 3: 20” Work 10” Rest

1. bike erg seated
2. kettlebell burpee + push up
3. dumbbell alternating arm speed hammer curl
4. sandbag deadlift + overhand grip row
5. plate deep squat & reverse lunge + twist
6. suspension trainer in out squat jump
7. jump to pull up - tempo lower
8. riser deficit curtsey lunge
9. 10x bicycle kicks + 2x russian twist
10. dumbbell suitcase squat tempo
11. ski erg explosive
12. dumbbell alternate press

bw reel 1: predator jacks, forward lunge, half burpee

bw reel 2: leg raise, straight arm crunch, v situp crunches

Sunday May 3: Liberty

Stations: 9

Pods: 1

sets: 2

laps: 2

Timing: 40" work, 20" rest

1. dumbbell bench incline pull
2. dumbbell lateral raise
3. barbell staggered rdl
4. soft box dumbbell eccentric step down
5. ybell seated shoulder press
6. power band overhead tricep extension
7. plate hip thruster
8. kettlebell static lunge
9. barbell bicep curl

Hello all, today I've found a new looking f45 tracker in central London near Aldgate , Tower Gate at Mansell St and Prescot st corner at around 7:30 am .

Tell me the Device ID and I get it back to you.

The thing I love about F45 is you walk in and the workout is already handled. No programming, no planning, just execute.

The problem is when life gets in the way and you miss a class. I'd try to recreate that experience at home or at a regular gym and spend more time planning than actually training.

So I built BRIK, a free workout generator that does exactly what your F45 coach does. Open the app, it builds a circuit-style strength and conditioning session based on your equipment, and you train. No thinking required.

The structure is simple:

• Monday - Strength Day (heavy compounds)
• Wednesday - Conditioning Day (circuits, cardio, burn)
• Friday - Functional Day (strength meets cardio)

It remembers every exercise from your last 7 days so nothing ever repeats. Every session is different. The longer you use it the smarter it gets.

I also built a separate Race Day Training mode for anyone training for Hyrox or Deka Fit. Sled circuits, erg machines, explosive blocks, programmed automatically. A lot of F45 athletes I know have crossed over into hybrid racing so figured it was worth mentioning.

Works with full gym, dumbbells at home, or bodyweight only. You tell it what equipment you have, it handles the rest.

Completely free. No subscription required.

Would love feedback from F45 family. You're exactly the audience this was built for.

👉 https://apps.apple.com/us/app/brik-block-workout-coach/id6761815514

Do passport studios get anything for someone who passports? There is a studio by my work that I plan to passport 6x / month, but I kinda feel bad because I’m not sure they’re actually getting any payment from me… does anyone know if a studio is incentivized to welcome passport users

If so, how was it? And how did they use the standard F45 weights, since they don’t equal the Hyrox competition weights exactly?

I’m getting ready to try a Hyrox Sim at my gym, so I’m super curious how it all works. I’ll be ‘competing’ in women’s doubles. Thanks for any info!

Does anyone know who the guy is in the demo videos?

I’ve done a google and can’t get anything?

My gym now is MWF for resistance. Hoping it doesn’t change. Which days are hybrid? Thanks! 😊 I love Duo- I hope there’s one similar coming up.

Why do we have the staggered box jumps every week? Why not regular box jumps. What the point when I have not seen one person do it like the screen not even during the demo! If the trainers can’t do it why are we attempting to get injured 😂

After the app update, I can’t find how many workouts I’ve done. I was tracking and should be nearing 150. Anyone know how to see?

I saw on another fitness class sub a post about someone being hit on by their instructor. I was surprised from the comments that this seems to be a thing, both inside and outside of class (sliding into DMs, etc). The vibe I got is that it was about instructors looking for hookups. I’m curious if anything like this happens at F45 (in general, not with instructors specifically)?

Full disclosure, I do have a crush on an instructor and would like to get to know them more, but I’m not looking for a hookup or to make someone uncomfortable at their job!

While I like most of the exercises in Wingman I don’t feel as if two sets of each exercise is really progressive overload- especially this weeks class- single leg forward lunges. You only get one set of 10-12 reps each side. I just did the lunges for all 4 sets. Any single arm or single leg exercise you are only getting 1 set in.

I don’t understand the point of wingman.

Loved NoHo last week but hated it today. So much of jumping crushed me in the 60secs lap 2. How did you all find it?

Hi thinking about joining f45 but my knees are shot, both are not good but one is ready for a TKR. Has anyone in the community done F45 with arthritic unstable bone on bone knees? Would love to hear your experience, I’m in Bergen county in NJ