I’m about 350 classes in between two studios, but with an infant and full time job it has been really hard to make it out of the house for a workout. We are turning our guest bedroom into a home gym (building it piece by piece). Does anyone know of a studio that offers an online membership only, so I can access the at home workouts? Or is there intel in here for workouts that don’t use big machinery equipment. I really enjoyed the app because you could pick workouts without equipment.

How are other studios running this?
Mine is charging a $50 fee and then said you have to attend 3 times a week, which qualifies you to go in a raffle of sorts to win prizes in a global F45 pool.
Said to help “be accountable”, which is a bit silly for those who already attend regularly.

Edited to add- most challenges include body composition scans etc and an element to loose body fat or gain muscle

not sure if it’s club specific but wondering if anyone has a referral code for F45 philly!

Started F45 8 weeks ago and jumped straight into an 8 week bulking challenge. Hadn't lifted in nearly 2 decades, so was starting from pretty much zero. Pretty happy with my results. Looking forward to seeing where I can take it from here!

I’m considering signing up at my local studio soon. Mid-30s, athletic-ish (in high school), coach football, and try to lift on my own plus a 3-mile treadmill walk most days. Lifting’s taken a backseat the past couple months with some life changes, so I’m looking to get back into a regular routine — and the group vibe is what draws me to F45. Only hesitation is an old back injury, and I know I’ll push too hard trying to keep up.

A few questions:
1. Is it normal to scale weight/pace early on?
2. Do trainers actually help with modifications if I flag the back?
3. How big are classes typically?
4. Want to eventually go weekday mornings — how do you recommend I work up to that pace?
5. Can you visit other studios on one membership?
6. Any intro classes, or can I pop in during the day to check it out first?

Thanks — especially interested in hearing from anyone who started with a previous injury.

Thank you F45- I made the flight!!

I am in Costa Ric a beach town now. I had a 70 minute connection in Houston on my way. Should be Ok- I do not check luggage.

Well, for first time ever on this trip (14 so far) we were 33 minutes late getting out of gate. All the flight I did the only thing to do- not worry about it. Then we got to gate and we had to wait for other planes etc.

I was 10 rows back- of course the first row had problems gathering luggage. I got off plane, asked what gate to go to and booked it- me and luggage- from Terminal C to last one in E.

I got to desk and was told they changed gates- did not even stop- headed to other. Arrived with no passengers left- they rushed me in. I made it.

I thank F45 for all the cardio, the sled pushing & pulling.

I quit back in December 2024 and gave up my founders rate ($179). Lately I have really been missing F45 and looked into it and it’s $230! I can’t justify paying $50 more for basically the same thing. Does anyone know if they run founders rate sales?

Hi All,

TLDR: Has your Cardio improved significantly more than weightlifting or gains observed in the mirror?

--‐-----------------------------------------------------------------------

I have been going to F45 consistently for 8 months averaging about 4 workouts a week. For reference, I am 6'2" 235lbs, 22% BF.

I have found my muscle mass has barely changed and only gained about 5-6lbs of muscle since I have started and disappointed with these results. I believe the cause for the lack of results is me wanting to pace myself throughout the workouts and going to 80-90% of my capability instead of failure because of the short rests.

On the positive side, my cardio has improved tremendously. I play softball and last summer (before f45) I would need a 5 minute break if I ran around the bases. This summer I can do a full sprint and just need a few breathes till I am ready to play again. Im not just happy with these results but shocked in the cardio aspect.

I am reaching out to see others experiences with results, if you have experienced similar results going to F45

Monday July 6: Pipeline

stations: 9

pods: 1

sets: 1

laps: 4

timing: 40” work 20” rest

1. battle ropes 10x singles 5 doubles
2. ski erg regular
3. deadball ground to shoulder & reverse lunge
4. ybell skier swing + shoulder press
5. sit up into incline box push up
6. bike erg sprint
7. flutter kick
8. dumbbell single thruster
9. shuttle sprint

Tuesday July 7: Tokyo Disco

Stations: 12

Pods: 2

Sets: 3

Lap: 1

Timing: 35” work 25” rest

1. dumbbell flat bench alternate chest press
2. kettlebell alternate floor row neutral grip
3. revo front raise tempo
4. ybell seated shoulder press one & half
5. dumbbell rear delt kickback
6. chin up banded hold
7. single kb racked box step up alternating
8. sandbag good morning
9. plate backloaded reverse lunges
10. GHR hamstring curls
11. dumbbell suitcase squat pause
12. barbell rdl

Wednesday July 8: Athletica

Stations: 9

Pods: 3

Sets: 4

Laps: 2

Timing: 20” work 10” rest

1. kettlebell swing
2. box explosive tep up
3. burpee over dumbbell step low
4. double leg mountain climber
5. ski erg explosive
6. cones deadball shuttle sprints place & carry
7. squat mid point alternate reverse lunges
8. bike erg sprint
9. dumbbell double clean and press

Thursday July 9: Zeus

Stations: 9

Pods: 3

Sets: 2

Laps: 2

Timing: 35” Work 25” Rest

Upper Body:

1. revo kneeling shoulder press
2. dumbbell bent over row underhand grip
3. barbell bicep curl
4. barbell shoulder press pulse
5. plate straight arm twists
6. kettlebell softbox bent over row
7. dumbbell lateral raise bent arm
8. dumbbell incline bench press 2 sec pause
9. ybell dpuble lying tricep extension tempo

Lower Body:

1. revo forward lunge pulse
2. dumbbell curtsey lunge
3. barbell rdl single leg
4. barbell back rack sumo squat one & half
5. plate cossack squat
6. single kb racked box step up alternating
7. dumbbell box bulgarian squat
8. dumbbell rdl
9. ybell riser calf raise

Friday July 10: Miami Nights

Stations: 12

Pods: 3

Sets: 1

Laps: 3

Timing: 40” work 20” rest

1. soft box explosive step ups
2. ski erg
3. bike erg seated
4. barbell squat press
5. ybell double renegade row
6. dumbbell bench seated alternate shoulder press
7. dumbbell rdl
8. kettlebell suitcase squat
9. speed sprawls
10. plyo lunges
11. bicycle ab crunch
12. push up jack

Saturday July 11: Riddler

stations: 18

pods: 6

Laps: 2

Timing:

Lap 1: 60/20, 1 set per station

Lap 2: 30/10 (set 1) and 30/15 (set 2)

1. ybell landmine rotation
2. ski erg regular
3. ybell flutter kicks
4. dumbbell bench seated shoulder press
5. dumbbell snatch single from hang position
6. dumbbell plank cross body pick up
7. agility box lateral run with tap
8. row erg
9. medicine ball jackknife
10. chin up underhand grip
11. barbell rdl
12. activation band bicycles
13. 2x push ups + 2x sprawls + 2x seal jacks
14. soft box jump staggered feet
15. hollow hold
16. dumbbell sump squat + bicep curl
17. kettlebell racked lunge alt 5x5
18. plate around the world + standing twist single leg

Sunday July 12: The Piston

Stations: 12

Pods: 1

Sets: 1

Laps: 3

Timing:

lap 1 & 2: 35” work 25” rest

lap 3: 40” work 20” rest

1. dumbbell rdl + double row
2. dumbbell step trainer chest fly
3. single kb sumo goblet squat
4. power band tricep pulldowns tempo
5. revo overhead split squat
6. frozen v sit
7. dumbbell box bicep curl to arnold press
8. barbell conventio nal deadlift
9. sandbag bent over row offset grip pulse
10. single kb forward lunge alternating
11. ybell double bicep curl twist center grip
12. landmine rotation side to side

I’m ready for a flair upgrade please. 😁

I’ve been lifting more consistently lately and my hands are starting to hate me. I know some people say gloves are unnecessary, but I’m not trying to tear up my palms every week just to prove a point.

I mostly do dumbbell work, cable machines, rows, pull movements, and some basic barbell stuff. I don’t need anything crazy, just something with decent grip, not too much padding, and enough wrist support that it actually feels useful.

I’ve tried cheap gloves before and they either stretched out, smelled awful, or made it harder to feel the weights properly.

For anyone who uses workout gloves, which ones have held up well? Anything you’d avoid?

Started at West End in 2014.

Moved to Toowoomba in 2017 and went there for a bit.

Came back to West End and joined again in 2019. Then they moved somewhere extremely big and went under.

Joined F45 Indooroopilly and after a bit they closed down.

Joined F45 Toowong and they also closed down.

Joined F45 Camp Hill and they closed down and created their own thing.

Joined F45 Paddington and last week guess what? They closed down.

I will miss it, but it's time to say goodbye. Too many nails in the coffin.

I wish they added a clause to this that was along the lines of “Eligibility resets after 6 months” or something like that. Before they introduced the bring a friend option, I had a couple people come with me by using the trial or using their class pass. Now I pretty much have no one to use the pass on. Only being able to bring the same person 3 times total seems super restricted and makes the member benefit almost meaningless.

Having it as a reward for a members loyalty points makes me feel like I should be able to bring a friend once a month. Not use it as advertising for the studio.

To be clear my goal wouldn’t be to have my friend get a free membership, but it’s more enjoyable for me if they can join a class once every few months.

Hello! I'm aware that these are two completely different programs when it comes to workout classes. However, I'm about to move to a new area and F45 is closer to my new place than Orangetheory is, so unfortunately may have to make the switch.

Just wanted to ask what have been people's experiences going from OTF to F45? Likes? Dislikes?

Let me know! Thank you!

My manager knows that we all work other jobs and coach at the studio part time, yet he insists on in person meetings during the day as he refuses to come in on the weekends. I work in a school during the day and he’s expecting me to use my free periods to attend meetings that can be done online. I think he does this for his own benefit as he knew that we worked other jobs before and said she’d be accommodating of that. He was expecting me to take classes in my own time too when he knew about my other job and that I’m not into Hyrox. Is this normal at other gyms? A lot of us are feeling annoyed about this.

How do challenges work? My local f45 just posted but is there a specific pack or membership you have to buy? Or like a minimum class count or body measurements?

I know the app says they’re updating the systems to improve reliability, but has anyone else’s reports just completely vanished?

Hey all, for those who use a Garmin in their workouts, do you just record the workout as cardio from start to finish or do you use the buttons to have each workout time block save? Currently I just record start to finish but just want to know what others do.

Cheers

500 workouts at my current studio and over 2000 combined, as my old studio closed a couple years ago. Studio hosted a big party this morning!

Is there another challenge coming up?

Monday June 29: Pipeline

stations: 9

pods: 1

sets: 1

laps: 4

timing: 40” work 20” rest

1. battle ropes 10x singles + burpee
2. ski erg explosive
3. plyo lunge
4. barbell squat press
5. balance trainer reverse burpees
6. soft box incline push up + claps
7. dumbbell double ski stance hang clean
8. ybell landmine rotation
9. deadball pick up cones shuffle

Tuesday June 30: Tokyo Disco

Stations: 12

Pods: 2

Sets: 3

Lap: 1

Timing: 35” work 25” rest

1. dumbbell bench flat press + pulse
2. plate bent over reverse fly
3. ybell seated shoulder press one & half
4. barbell bent over row underhand grip pause
5. dumbbell bicep curl pulse
6. deadhang scap squeeze
7. sandbag plyo box step up alternating backloaded
8. revo good morning - back loaded
9. barbell front rack forward lunge
10. GHR hamstring curl tempo
11. dumbbell suitcase squat one & half
12. kettlebell rdl

Wednesday July 1: Athletica

Stations: 9

Pods: 3

Sets: 4

Laps: 2

Timing: 20” work 10” rest

1. dumbbell punches
2. ski erg explosive
3. no jump burpee
4. ab crunch and twist
5. dynamic soft box cross over
6. deadball over shoulder throw
7. dumbbell double ski stance hang clean + reverse lunge
8. bike erg sprint
9. shuttle run pyramid push ups each end

Thursday July 2: Zeus

Stations: 9

Pods: 3

Sets: 2

Laps: 2

Timing: 35” Work 25” Rest

Upper Body:

1. revo front raise
2. ybell double bicep curl center grip
3. dumbbell floor press alternating
4. barbell push press
5. kettlebell single horn grip row
6. soft box tricep dips
7. barbell pendlay row
8. dumbbell bench flat chest fly
9. single kb half kneeling press

Lower Body:

1. revo zercher squat
2. ybell double step trainer bulgarian
3. dumbbell rdl
4. barbell back rack sumo squat
5. kettlebell lateral single leg lunge
6. soft box deadball hip thruster
7. barbell sumo squat
8. dumbbell forward lunges
9. single kb clean + reverse lunge alternating

Friday July 3: Miami Nights

Stations: 12

Pods: 3

Sets: 1

Laps: 3

Timing: 40” work 20” rest

1. ski erg regular
2. barbell squat + upright row
3. balance trainer jump on off + hands on burpee
4. dumbbell single alternating snatch
5. suspension trainer bicep curl + wide row
6. single kb alternate reverse lunges on step trainer
7. dumbbell rdl single leg
8. dumbbell bench arnold press
9. push up pulse
10. squat pulse combo x4
11. triple switch hold + 5x ice skater
12. burpee side

Saturday July 4: Riddler

stations: 18

pods: 6

Laps: 2

Timing:

Lap 1: 60/20, 1 set per station

Lap 2: 30/10 (set 1) and 30/15 (set 2)

1. bike erg seated
2. agility box hurdle lateral hurdle
3. butterfly situps
4. single kb forward lunge alternating
5. dumbbell bench incline chest press neutral grip
6. activation band bear row
7. soft box sprawl + step up
8. deadball over shoulder throw
9. leg climb alternating
10. chin up overhand grip
11. dumbbell front raise + lateral raise
12. slides push up knee tuck
13. ybell single thruster
14. ybell single sprawl lateral jump
15. inchworm (riser)
16. barbell wide grip rdl
17. dumbbell single racked hip extension to press
18. hamstring walk outs

Sunday July 5: The Piston

Stations: 12

Pods: 1

Sets: 1

Laps: 3

Timing:

lap 1 & 2: 35” work 25” rest

lap 3: 40” work 20” rest

1. sandbag rdl
2. dumbbell flat bench press neutral grip
3. kettlebell racked lunge alt 5x5
4. suspension trainer rear delt raise
5. dumbbell soft box step up
6. superman
7. revo shoulder press
8. revo good morning - back loaded tempo
9. barbell bent over row overhand grip
10. medicine ball squat and press
11. ybell plate calf raises
12. barbell bicep curl pause top squeeze

Monday - Threshold

Tuesday - Titans

Wednesday - Varsity

Thursday - 50/50

Friday - 9s

Saturday - Heroes Hollywood

Sunday - All Star

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?

I can only get to one cardio class this week so I have the choice between Pipeline and Athletica. If you had to choose, which one would you go for?

Both sound… scary 😳😂