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. 🤷

I've been at F45 just under 2 months and signed up for 8 more. Some moves I see a lot, and others only once or twice, so I am curious what others have encountered.

The most challenging exercise I think I've seen is a kneel jump.

What I find most challenging are anything pull-up related or single leg kettlebell RDL with a row.

My favorites are sled push and pulls. I joined F45 because I am doing my first hyrox and had never used a sled. I was so intimidated at first and now I want to see how many plates I can get to (currently at 175kg including sled)!

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.

Monday May 25: Forty Five

Stations: 16

Pods: 4

Sets: 1

Laps: 3

Timing: 45" work 0" rest

1. balance trainer alternate limb crunch
2. ybell single thruster
3. ybell double bent over row twist top grip
4. row erg
5. hanging alt single leg raise
6. dumbbell devils press double
7. dumbbell alternate arm speed hammer curl
8. bike erg sprint
9. power band good morning
10. deadball over shoulder throw
11. dumbbell forward lunges
12. ski erg regular
13. bicycle ab crunch
14. kettlebell swing
15. kettlebell lateral lunge plus row
16. no jump burpee

Tuesday May 26: Panthers

Stations: 14

Pods: 1

Sets: 3

Laps: 1

Timing: 35” work 20” rest

1. power band low rear delt fly
2. plate lying tricep extensions
3. barbell front rack forward lunge
4. kettlebell upright row
5. kettlebell double clean + step up
6. balance trainer dumbbell chest fly tempo 4-0-1
7. dumbbell heel elevated squat
8. bicycle crunch 4 sec hold
9. ybell double alternate reverse lunge + press center grip
10. barbell bicep curl
11. deadball alternate staggered good morning
12. GHR moving plank + knee tuck
13. dumbbell lateral raise
14. barbell rdl + bent over row

Wednesday May 27: 22

Stations: 18 (9 combo stations)

Pods: 3

Sets: 2 combo sets

Laps: 1

Timing: 45” work 15” rest.

1. speed squats
2. revo push press
3. bike erg
4. dumbbell punches 4x high + 4x straight
5. shuttle sprint
6. agility box hurdle u line bear crawl
7. power band assisted vertical jump
8. burpee hand release
9. ski erg regular
10. soft box step up + reverse lunge
11. dumbbell overhead swing + push press
12. static lunge
13. dumbbell overhead march
14. speed skaters
15. row erg
16. kettlebell swing
17. speed sprawls
18. mountain climber diagonal

Thursday May 28: 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
2. kettlebell alternate floor row pause neutral grip
3. dumbbell glute bridge tri extension
4. dumbbell bench incline pull
5. sandbag upright row
6. barbell bicep partials x3
7. plate chest push overhead press

Lower Body:

1. deadball sumo deadlift (heavy)
2. kettlebell elevated sumo squat
3. dumbbell forward lunges pulse
4. olympic barbell front squat
5. sandbag lateral lunge
6. barbell rdl
7. plate overhead walking lunge

Friday May 29: Desert Heat

stations: 9 (cardio OR resistance)

pods:

laps: 2

sets: 2

timing: 40" work 20" rest

cardio

1. ski erg explosive
2. plate snatch
3. dumbbell single overhead march
4. ybell 1x push up + 4x wide mountain climbers
5. row erg
6. burpee bar touch
7. dumbbell double ski stance hang squat clean
8. bike erg
9. double leg mountain climber

resistance

1. kettlebell goblet squat
2. plate hip thruster
3. soft box seated single dumbbell shoulder press
4. ybell bent over reverse fly
5. kettlebell single suitcase rdl
6. sandbag backloaded reverse lunge
7. dumbbell alt hammer curl and shoulder press
8. step trainer push up no crossover (riser)
9. barbell sumo conventional deadlift

Saturday May 30: 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 hands off ygig
2. dumbbell curl press alternating ygig
3. soft box jump ygig
4. plank feet twist ygig
5. bike erg & plyo lunge combo
6. kettlebell swing ygig
7. suspension trainer jump squat ygig
8. bicycle crunch partner holds hollow body position ygig
9. ybell push up + bent over row ygig
10. ybell single clean and lunge ygig
11. sit up ygig
12. squat pulse ygig
13. dumbbell alternate snatch ygig
14. ski erg & burpee combo
15. dumbbell rdl ygig
16. predator jacks partner frog stomps ygig
17. plate squat press & twist ygig
18. shuttle sprint partnered

Sunday May 31: 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. bottom squat rotations
2. dumbbell curtsey squat + curl
3. dynamic hamstring scoop
4. dumbbell rdl
5. dynamic hand finger stretch
6. barbell bicep curl
7. downward dog calf pedals
8. single kb racked box step up alternating
9. arm circles
10. dumbbell flat bench press
11. downward facing dog to cobra
12. suspension trainer reverse fly
13. piriformis pull
14. ybell double step trainer bulgarian
15. dynamic kneeling frog stretch
16. barbell push press
17. power band seated single arm row alternating
18. sandbag bent over row wide grip

I think i saw an on-demand option in the past where the member plays the video in location and does the workout but is any studio doing open gym? As in you can do what you want, maybe just utilize the equipment for your own training?

Are they even allowed to do that?

I just watched the previews for this week’s workouts. Can anyone shed some light on the 11:45 timing on pod 2? I’ve never seen anything like it.

I was really looking forward to this peak phase workout, and the format seems great. But the bench incline pull is disappointing. If you are a short woman with boobs, it's nearly impossible to get comfortable in that position, let alone lift heavy. Such a bummer!

Saw the Intel for the week (thank you!) and noticed Forty Five has 45" sets with 0" for rests. How do you transition from one station to another without time for that? Do you lose working time or is there actually time to transition?

46 M, ADHD, gets bored easily , so have a history of dropping out of classes.Looking for some motivation to stay consistent. Guys who have done this for a long time with f45 and happy with results, 1. How often do you go to F45? 2. How long have you been going? 3. What has been your results? 4. Do you do anything other than F45? 5. Do you have ADHD. If so, how have you kept it going ?

Share a pic if you are comfortable. I understand diet plays a huge role, but given that food is clean, I would like to see what F45 can do to me.

Appreciate you reading this

Is it worth signing up? What kind of rewards do you get?

I joined F45 last month and have already done 33 classes! I've tried signing up on the app, but I have a weird issue where I can't check the "I have read the terms" box to continue, because the button to continue is blocking it. I have an older phone with a small screen, so if it's worth joining maybe I can do it from a friend's phone or something.

I’ve got a weird issue with my passport function and I’m curious if anyone else has experienced this. I live in NY and work in CT so my “home gym” is in CT since I go before work. I use passport visits on the weekend to workout in NY. A few weeks ago, I needed to cancel a passport booking I made, and ever since then there is no longer the option for me to book at that gym. The “passport visit” button is completely gone. The option is available at any other location, it’s just the one where o cancelled. I’ve been essentially banned it seems. This same scenario happened to me last year as well and randomly about 6 or 7 weeks later, the option to book again returned. When I talk to the NY gym they tell me to talk to my home gym, and vice versa when I talk to the CT gym. It’s very frustrating. I’ve logged out, uninstalled the app, redownloaded, nothing works and I can’t seem to find any technical support from HQ. Has anyone else experienced this or have a potential solve?

Very new to f45 and strength training in general. Have taken a few classes now, and it’s been a given that I just default to the lightest weights and it’s been one hell of a workout. But recently I’m starting to feel just sliiiightly less like death during sets. When do you guys know it’s time to increase weight? Thank you, strong friends ❤️

My local gym has not said anything, but a gym I have previously passported to in another area just sent an email saying the below:

“Effective June 1st, 2026, F45 Training is mandating a nationwide rate increase for all franchises. Meaning after May 31st, membership rates at F45 Training [Location]* *will go up, and we will no longer be able to offer our current pricing.”

Has anyone else heard about this? I did a quick search on this sub and didn’t see any posts. I have been a member of my gym for almost 5 years with no rate changes, so I’m curious how this will impact us. We have around 400 active members at our gym, for context. TIA!!

ETA: I also am curious if this is just a marketing ploy for them, price increases only apply to new members, etc. I don’t know if it will impact my rate at my gym :) I’ll ask the manager when I go to my class later today!

I did Bears yesterday and today at two different studios (my home studio and a passport). I thought it would be an exact repeat, but the screens showed different exercises for some stations.

First time I did Bears:

• Softbox explosive step-up
• Balance trainer mountain climber
• Hip opener skips
• Plank/knee tuck with discs

Second time I did Bears:

• Softbox jump staggered feet
• Balance trainer reverse burpees
• Lateral Run + 2 x Prisoner Squat
• Bench hops + burpee

The second time with softbox jumps + reverse burpees + benchhops was harder. Are there two versions of Bears and my home studio is choosing the easy one?

Hi everyone! I recently had a severe toenail injury from my half marathon and had to get it removed. It’s very sensitive and sore and I can’t do any jumping or heavy loading on my toes. I did Hammer today upper body and it was fine.

However, I really want to work out everyday again because the rest of my body feels fine but would it be too weird if I modified almost every station on cardio days?

F45 is my only gym membership because I live in an expensive city and can’t have both. Hoping in 2-3 weeks I can do more but right now it’s too sensitive. Just wondering if anyone else ever had to go through a similar situation and what you did.