F45 Training Crows Nest

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F45 Training Crows Nest Team training. Life Changing. http://www.f45training.com.au/crowsnest
https://www.facebook.com/F45FunctionalTraining

F45 Functional Training provides a group training experience that can only be described as unique, innovative, dynamic and most importantly FUN! With the blend of business acumen and PT genius, F45 has all the systems, structure and controls in place. F45 is a cult; it has to be experienced to believe. So much so, the brand has now trained Ricky Martin, Joel Madden, and Nicole Richie to name a few…

18/10/2026

Week 1 of the Challenge: DONE ✅

43 of you signed up, and together you smashed 178 sessions in the first 7 days. That's an average of 4 a week, Crows Nest 🔥

Congrats to this week's winners 🏆 Grab your tein goodie bag from the studio this week.

Anyone on 3+ sessions goes into the draw every week, so it's anyone's game. Lock in your 3 for Week 2 now 👊

16/10/2026

BACON & EGG BREAKFAST WRAP (1 serve)
• 3 medium eggs (50g each)
• 1 wholegrain wrap (45g)
• 2 rashers bacon
• 30g cheddar cheese
• 75g tomato, sliced
• 30g red onion, sliced

METHOD
1. Heat a non-stick pan over medium and cook the bacon until browned on both sides.
2. Add the red onion to the same pan and cook for a few minutes.
3. Cook the eggs.
4. Lay the wrap flat, layer bacon, onion, egg, tomato and cheese. Fold and eat.

Per wrap (medium size): 446 cal · 44.5g protein · 26.3g carbs · 16.6g fat · 5.1g fibre.

Recipe from the F45 app, where members get plenty more like it 📲

Save this for Sunday 📌 and tag who's making you breakfast.

🚨 NEW WEEKEND TIMES 🚨From this Saturday 17 October, our weekend classes are moving. Lock these in 👇SATURDAY | HYBRID6:45...
15/10/2026

🚨 NEW WEEKEND TIMES 🚨

From this Saturday 17 October, our weekend classes are moving. Lock these in 👇

SATURDAY | HYBRID
6:45am · 7:55am · 9:05am

SUNDAY | RESISTANCE
7:30am · 8:25am · 9:20am

Spots are limited (32 Saturday, 36 Sunday), so book early in the app. See you on the floor team! 💪

THE BUILD PHASE IS ON 🏗️4 weeks. 12 Oct – 8 Nov. The same 7 workouts every week, so you can track your weights and watch...
13/10/2026

THE BUILD PHASE IS ON 🏗️

4 weeks. 12 Oct – 8 Nov. The same 7 workouts every week, so you can track your weights and watch them climb.

MON | Loyals: Hybrid, 2:1 cardio to resistance
TUE | Romans: Resistance, big compound lifts, go heavy
WED | Foxtrot: Cardio, heart rate at max threshold
THU | Hammer: Resistance, your call, upper or lower
FRI | T10: Hybrid, 10 stations, 50/50, relentless
SAT | Devil’s Peak: Hybrid, 60 min, 4 pods, team erg relay
SUN | Mkatz: Resistance, drop sets from every angle

📌 Sat 24 Oct: Hollywood ⭐ replaces Devil’s Peak. 27 stations, 2 laps, OG style.

Swipe for the full calendar and your load + rep guide 👉 Screenshot it and bring it to the floor.

Pro tip: write down your Week 1 weights. By Week 4 you’ll want to see how far you’ve come. 💪

Book in the F45 app. See you on the floor.

13/10/2026

SKI ERG: RIGHT vs WRONG ✅❌

The Ski Erg isn’t an arm exercise. Most of the power comes from your hips and core, and your arms just finish the pull.

✅ Reach tall and pull down with your lats
✅ Hinge at the hips with soft knees, like a mini squat
✅ Finish with your hands by your thighs and your core braced

❌ Pulling with arms only
❌ Locked legs and a rounded back
❌ Folding over and staring at your feet

Fix this and you’ll move more metres with less fatigue, and your lower back will stay happy 💪

Save this for your next session and tag the friend who’s all arms 👇

🚨 NEW WEEKEND TIMES 🚨From this Saturday 17 October, our weekend classes are moving. Lock these in 👇SATURDAY | HYBRID6:45...
13/10/2026

🚨 NEW WEEKEND TIMES 🚨

From this Saturday 17 October, our weekend classes are moving. Lock these in 👇

SATURDAY | HYBRID
6:45am · 7:55am · 9:05am

SUNDAY | RESISTANCE
7:30am · 8:25am · 9:20am

Spots are limited, so book early in the app. See you on the floor, Crows Nest 💪

13/10/2026

Never done HYROX? Good. This one’s for you. 🏃‍♂️🛷

Coach Tony is running a HYROX class every Wednesday at 6:40pm at F45 Crows Nest.

✅ All levels. Coached and adapted to where you’re at
✅ First-timers and race regulars both welcome
✅ Build the engine, the strength and the confidence for your next race

Not a member? Comment “HYROX” or DM us and we’ll get you booked in.
Members: book now in the app.

See you Wednesday. 💙❤️

DAY 1. IT’S ON! 🔥C51 has officially kicked off at F45 Crows Nest. 6 weeks, 12 prizes, over $1,600 up for grabs.This week...
12/10/2026

DAY 1. IT’S ON! 🔥

C51 has officially kicked off at F45 Crows Nest. 6 weeks, 12 prizes, over $1,600 up for grabs.

This week’s mission: 3 sessions by Sunday and you’re in the draw for 3 × True Protein prize packs ($350+).

Session 1 ✅ or still to come? Drop your count below 👇

Winners drawn every Monday for the week prior. Let’s go, Crows Nest 💪

11/10/2026

This week's milestone legends 🔥

💯 .cleave — welcome to the 100 Club!
🏅 .zena — 300 classes strong
🏆 — 500 CLASSES. Five hundred. Absolute machine.

Every single one of those sessions started with turning up. That's the whole secret.

Drop some love for them in the comments 👇

And if you want to be on this reel one day, new Challenge starts tomorrow. Let's go.

Address

Level 1, 123 Willoughby Road
Crows Nest, NSW
2065

Telephone

+61408500442

Website

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