r/f45

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.

My studio did Hammer today. About halfway through, my back started to get tight. I didn’t tweak or throw it out. Just tight. It happens sometimes. Nbd.

After the workout, I counted 12 - TWELVE - people who were rubbing or stretching out their lower back after the workout. I definitely was not alone.

I’ve learned from this thread that the workouts are tested and piloted before going live to all of us. Did no one catch that Hammer will hammer your back into oblivion?

50$ per week for unlimited classes. Do you think it is worth it? 200 per month. 2000 per year

Before training in gyms, I was doing kettlebell workouts at home so I have no problem using them in general. But following someone's post about the awkwardness of the medicine balls, I just felt like commenting on the same with the kettle bells.

They are so big and the texture is uncomfortable so they are hard to rack and hold upside down, really only fully functional for press, holding normal like in lunges/suitcases/rows, and swing exercises. Even sometimes with those they're just so large they get in the way of the movement. Yet there are so many racking exercises and I feel like every time I hit one of those I'm not getting my best work in, like with squats today. Has anyone found a trick to these or am I right in that it's just a poor design?

It is just really strange to me. I've never seen such ginormous kettlebells with the rough texture. 😅😅 Typically they are intentionally designed to be smooth and dense for easier racking and movement.

Are there any F45 Studios that lock the door when demo starts so if someone comes one minute late they’re denied entry? I’m asking because our studio is going to start doing that and that just feels like a really poor vibe. I understand coming into class once it started, but this is demo.

I’m not sure if this is an issue across all F45 locations, but the overbooking at my studio is getting really old.

Today at the Mountain View location, a member actually walked out frustrated because the class was packed and there wasn't enough space or equipment. It was supposed to be 3 people per station, but they crammed 4 into each.

I've seen this happen way too often lately. I get that management doesn't want to turn people away, but it’s unfair to the members who book on time and expect a quality workout. Anyone else dealing with this?

The F45 FIT Rewards program appears to heavily rely on an affiliate and commission-based structure managed by a third-party platform. The system functions more like an interactive coupon book designed to drive traffic and sales to partner brands, rather than a traditional cash-back loyalty program.

I’ve been going here almost 2 years so I figured maybe I’d atleast be able to get a T-Shirt in the Reebok store with the 30,000 points I’ve accrued… Nope.

I’m not sure what the point is - it’s just a setup to get you spending more money elsewhere.

I am hoping to get some good ideas for shoes to wear for F45 classes!

I’m 25 classes in and absolutely in love with the workouts, but I find that when I wear my shoes that I’ve previously worn for running and the gym (Nike Vomero 18s), I feel very unstable. This is especially true in exercises like box jumps, calf raises, and heavy squats, just to name a few. I’m afraid if I keep wearing them I’ll sprain an ankle eventually.

What do you all like to wear?

F45 changed my life. Already 80 down, but what the community and commitment has done for my quality of life - mind, body, and spirit is invaluable. So paying it forward is something I think about. How does one get in on franchise fun? What are the costs? Is it worth it? Or should I just keep Hyrox’n n shut up? Lol.

What just happened?

I like to look at the screens as I go from one station to another to be sure i am prepared and ready to "hit it' at the first second1
I looked up and saw dots going in a circle and squares!! What is the point of these?

We're here to workout- not get our eyes checked!!!. Preparing for a station so we can use our time well includes being able to choose weights, make space if near another etc.. We used to see what we would be doing as we walked ( or crawled) ot the next station.

Corporate!!!!

Monday May 18: 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
2. dynamic soft box cross over || bear crawl soft box hand step up
3. power band upright row rapids
4. deadball over shoulder throw || deadball leg raise
5. ski erg regular
6. ybell top grip sprawl and row || ybell L sit heel taps
7. dumbbell snatch
8. medicine ball 4x shuffle + 1x squat jump || medicine ball russian twist
9. explosive duck and weave
10. dumbbell double ski stance hang clean + push press || dumbbell sit ups
11. kettlebell suitcase squat
12. slides burpee || slides knee tuck fast

Tuesday May 19: 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. ybell double renegade row
2. dumbbell rdl
3. barbell standing shoulder press
4. kettlebell front squat double
5. revo bicep curl one & half
6. dumbbell incline bench press 2 sec pause
7. barbell back loaded reverse lunges
8. dumbbell tricep kick backs
9. GHR hamstring curls (GHR/slides)

Wednesday May 20: Bears

Stations: 18

Pods: 1

Sets: 2

Laps: 1

Timing:

set 1: 35” work 10” rest.

set 2: 55” work 20” rest.

1. box squat jump release feet
2. ski erg
3. 10x a steps + 2x sprawls
4. agility box hurdle u line bear crawls
5. soft box explosive step ups
6. ybell flutter kicks
7. ybell squat press under grip
8. 10x frog squats + 2x push ups
9. row erg
10. mountain climber diagonal
11. step trainer low squat jumps
12. medicine ball circle + 45 degree lunges
13. bike standing
14. balance trainer plank + alternate knee to elbow
15. dumbbell speed lunge + shoulder press
16. dumbbell double jumping jack + press
17. GHR knee tucks
18. B-skip

Thursday May 21: 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. kettlebell box bent over row tempo 4-0-1
2. kettlebell box bent over row
3. dumbbell upright row close tempo 4-0-1
4. dumbbell upright row close
5. barbell shoulder press tempo 4-0-1
6. barbell shoulder press
7. dumbbell bench incline tempo press
8. dumbbell bench incline chest press
9. plate bent over rows tempo
10. plate bent over rows
11. barbell bent over row overhand grip tempo
12. barbell bent over row overhand grip
13. revo front raise tempo
14. revo front raise
15. dumbbell floor press tempo 4-0-1
16. dumbbell floor press
17. ybell single standing tricep extension 90 degrees tempo
18. ybell single standing tricep extension 90 degrees

Lower Body:

1. kettlebell box lateral step up
2. kettlebell box lateral step up
3. riser dumbbell knees over toes lunges tempo
4. riser dumbbell knees over toes lunges
5. barbell rdl tempo 4-0-1
6. barbell rdl
7. dumbbell bench bulgarian split squat tempo
8. dumbbell bench bulgarian split squat
9. plate lateral lunges tempo
10. plate lateral lunges
11. barbell front squat tempo 4-0-1
12. barbell front squat
13. revo rdl alternate single leg tempo 4-0-1
14. revo rdl alternate single leg
15. dumbbell sumo deadlift tempo 4-0-1
16. dumbbell sumo deadlift
17. ybell plate calf raises tempo
18. ybell plate calf raises

Friday May 22: Apex

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

1. ybell single sprawl lateral jump
2. ybell side lunge single arm under grip
3. sandbag clean + forward lunge
4. sandbag bear hug squats pause
5. barbell hang clean
6. deadball over shoulder throw
7. dumbbell speed sumo squat + bicep curl
8. dumbbell push up + spider lunge and row
9. bike erg sprint
10. kettlebell deficit deadlift
11. deadball throw up squat and catch
12. deadball bear hug walk
13. kettlebell swing
14. burpee hand release
15. ski erg regular
16. step trainer inclined push up to t

Saturday May 23: 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. dynamic soft box crossover
2. kettlebell alternate floor row neutral grip
3. ski erg regular
4. agility box hurdle u line shuffle
5. bike erg seated
6. dumbbell front squats + pulse
7. burpee + half burpee
8. dumbbell standing alternate shoulder press
9. shuttle run into bounds x3
10. deadball rdl
11. 5x step trainer hop + 2x push up
12. ybell pendulum lunge

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

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

Sunday May 24: Liberty

Stations: 9

Pods: 1

sets: 2

laps: 2

Timing: 40" work, 20" rest

1. kettlebell deadlift single leg
2. barbell bicep curl
3. GHR hamstring curls (GHR/slides)
4. olympic barbell bent over row overhand grip
5. dumbbell alternate reverse lunge
6. chin up banded
7. dumbbell bench flat chest fly
8. sandbag front squat
9. revo front raise

For Gods sake why can’t they have more than one beep sound on the days like Hammer where you have to do multiple things during the same set. So confusing!

I’ve been going to my local F45 since 2021.

It was great coming out of lockdown, because it really helped me get into a bit of a routine and also get into fitness, as usually I was someone who couldn’t keep up commitment to going regularly. I used to go 5x a week, now around 4x and mainly do resistance and Hybrid ones.

5 years on I think I want to give it a pause. As since December I’ve been going to boxing classes and using my work gym which is pretty spec’d out. I’ve seen more muscle growth and size since doing a mixture of this, with F45 mixed in a couple times a week, and I want to try just gym/weekly boxing class route and see if it’s beneficial. It’s also free for the work gym, and classes aren’t as much (plus I burn more calories and feel stronger after too).

Does anyone have any app recommendations where there’s a workout created like the resistance days at F45? I like the versatility and the fact it’s mapped out, so welcome any intel if anyone has one they know of.

Is there a secret to using the deadballs? I swear, whenever I use one for a workout, no matter how light it is, it slips out of my hands or I end up having to hold is weird so it doesn’t fall and then my form gets messed up or I end up not feeling it anywhere.

Hammer’s deadball deadlifts messed me up yesterday and we have deadball squats tomorrow, so I just wanted to see if anyone had any tips or also struggles with the deadballs so I don’t feel so stupid lol

Its been a very hot minute since I’ve trained at my old F45 after 4 years because a friend of mine became a coach & has invited me over for a session with them which I was thankful for💙❤️ Joined in 2019 & left in 2022 for BFT.

Fast forward to 2026, can’t believe it’s been 6 years now my old studio is still running 😳 Our neighbours have already shut down after 4 years which I was also a member with & also sad.

Walking into my old F45 feels a lot different now that all the OG coaches have left, almost all the members I’ve known have also left, the ones who always shares their F45 content & tagged our F45s IG also left & now it doesn’t feel the same anymore 😭🥹

To all the F45 OGs, I miss seeing ya around.. Once ya go back to your old gym after years hits different. Same owner, different trainers now.

Not sure if it’s a me thing or this is just the nature of the workout. I did hammer the other week and was going to go again but I see it was hammer again. (I also did a couple other workouts but don’t remember the names and seemed very close in terms of the timing). I just don’t feel like 30-45 second is enough time for each exercise? After the workout I’m like don’t feel like I did enough? I only do strength classes and only a handful of total classes. I’m postpartum so I’m still getting my strength up and I’m coming from Orangetheory where there’s just 10 min and they say do x sets of these 5 workouts until time is called. Anyone have advice? My goal is fat loss! I also am trying to run 1-2x a week when not doing f45.

(PS I’m new to the workout so please don’t downvote me)

Does anyone else get grossed out having to warmup on the floor where peoples dirty shoes walk on and sweat drips? Or even just other equipment that sweaty people lay on? Mostly my hair that I worry about bc I don’t wash it everyday but maybe I should 🫠