F45 Training Wollongong CBD

🔥 TRACKSTARS THIS SATURDAY 🔥

Bring a friend for FREE and take on our partner workout together 💪

TrackStars is all about teamwork — you and your partner will work through the sets together, pushing each other, pacing each other, and having a good time while getting an epic sweat in.

Whether your mate is brand new to training or already loves fitness, this is the perfect session to jump in and experience the F45 atmosphere 🙌

✅ Partner-based workout
✅ Fun & high-energy atmosphere
✅ All fitness levels welcome
✅ Bring a friend FREE

To get your partner booked in, simply DM us their name + phone number 📲

Tag your training partner and lock in your Saturday 👇

🚀 NEXT PHASE: BUILD THE FOUNDATIONS

We’re stepping into a new training phase focused on moving better, getting stronger, and building confidence in key movements.

🎯 WHAT WE’RE WORKING ON
Strong, controlled pulling strength (rows + pull-ups)
Confident, stable squat positions
Safe and powerful jump mechanics
Building your engine (aerobic + anaerobic fitness)

🏋️ WHAT WE’RE DOING
-Tempo squats (50–70%) to lock in technique
-Controlled rows + assisted pull-ups
-Box jumps with a focus on soft, safe landings
-Conditioning intervals to build your work capacity
-Extra posterior chain + core work

🏁 NEW: HYROX SIGNATURE SERIES

You’ll now see our HYROX Signature Series on the schedule 👀
This class is designed for anyone:
-Preparing for a HYROX event
-Wanting to experience race-style training
-Looking to push their fitness to the next level

Not competing in HYROX? Doesn’t matter.
These sessions are built for everyone — fully scalable and designed to improve your fitness, no matter your goal.

Not a member or looking to start your HYROX training? Send us a DM and we can help set you mum for a few classes 💪🏼

🔥 PEAK500 IS COMING 🔥
📅 March 28th
📍At the Studio

This isn't just another workout.
This is a 30-minute hybrid performance event built to test your capacity, output, and mental toughness.

THE FORMAT
⭐️ 5 Stations
⏰5 Minutes Work / 1 Minute Rest
🏁 Waves start every 6 minutes
🧍‍♀️ Go solo or with a partner
⚡️Score = max reps or calories per station
🎯500 points = the Peak

THE STATIONS
🚲Bike Erg - 100 Calories
💥DB Devils Press + Suitcase Lunges - 100 Reps
🎿Ski Erg - 100 Calories
🏃🏽‍♀️ Shuttle Runs + Barbell Thrusters - 100 Reps
🚣Row Erg - 100 Calories

Hit 100 points? You stop.
Crush all 5? Your remaining time becomes the tiebreaker

This event is about:
✔️Testing yourself against yourself
✔️Setting a new standard
✔️Showing up with your community

Toolkits, booking info, and global leaderboards coming soon. 🔥

This Saturday, our F45 Wollongong community is coming together for Global Cancer Awareness Day. We will be joining F45 Studios globally for a Battle Cancer workout. 💪🏻

We're opening our doors to everyone - members, friends, family, and our wider community - as we move with purpose and raise funds for one of our own. Our beloved studio member Rach is going through treatment for Cancer and has been since 2023, we want her to feel the strength and support of all of us beside her.
Train with us. Donate if you can. Stand with us.

For every $50 donation you will go in the draw to win a $300 LSKD voucher

Let's show what community really means ❤️

Not a member and want to come? Just book in for a single session and add the code BCFREE

🌴 Our 45 Day Summer Challenge is Here ☀️

⭐️ At F45, we champion long-term results, simplifying the journey so you can build better habits, mindset, and movement unlocking your full potential from the inside out.

🔥 Expert coaches, proven training programs, nutrition support, and lifestyle guidance to set you up for success.

📈 Tracking & accountability tools designed for results that last, including InBody Scans, and check in points.

🍎 Education, structure, and support to help you stay consistent and in control throughout the challenge.

Don't miss out! Our next 45 Day Challenge runs from 2 FEB - 19 MAR

📅 InBody Scans: 2nd February

💵 Battle it out for 1st place at F45 Wollongong for one of our cash prizes!

🔴 Ready to commit to real change? Visit us today for our EARLY BIRD OFFER or drop your name below to secure your spot 🔵

🚨 FINAL PHASE OF 2025 🚨

The Peak phase, where we are looking to maximise our performance from throughout the year starts tomorrow for the next 4 weeks.

We are testing our big 4 lifts on:
🏋️‍♂️Tuesday - Back squat
💪🏼Thursday - Bench Press OR Deadlifts
🔥Sunday - Pull-ups

Be prepared to come in to test your lifts, and record your weight and reps via the F45 Training app 📱

Plus high intensity, target driven conditioning to level up your fitness before the year ends.

Let’s Peak together and finish the year with a BANG 💥

For a limited time, we are running 3 classes for $30
Send us a DM to get started!