F45 Training Shawnessy

💪 CABLE LAT PULL-DOWN TIPS

Want to get more out of your lat pulldowns? It’s not just about moving the weight, it’s about controlling the movement and actually using your lats!

✅ DO’s:
• Keep your chest tall and core engaged
• Pull your elbows DOWN and slightly back
• Think about driving your elbows toward your hips
• Keep your shoulders down and away from your ears
• Control the rope/bar on the way back up
• Use a weight you can move with good form

🚫 AVOID:
• Swinging your body to move the weight
• Shrugging your shoulders up toward your ears
• Locking out your elbows
• Using momentum to get the rope/bar down
• Letting the weight slam back up
• Going so heavy that you lose control

Small adjustments = better movement, better muscle engagement, and a stronger back.

Save this for your next workout! 👊

🔥 PEAK 500 IS COMING! 🔥

Saturday, September 12th. Secure your spot today! ✅

What is PEAK 500 and how to sign-up:

PEAK 500 is a 30-minute hybrid performance event featuring 5 stations, 5 minutes at each station, with the goal of reaching 100 reps/calories at every station. You can compete individually OR as a pair.

💥 THE 5 STATIONS:

1️⃣ BIKE ERG
🚴 Goal: 100 calories
You’ll have 5 minutes to rack up as many calories as possible. Hit 100 and you’re done with the station!

2️⃣ DEVIL’S PRESS + FORWARD LUNGES
🏋️ 8 DB Devil’s Press + 12 DB Suitcase Forward Lunges × 5 rounds
🎯 Goal: 100 total reps

3️⃣ SKI ERG
⛷️ Goal: 100 calories
Find your pace, settle in and see how quickly you can hit 100 calories.

4️⃣ SHUTTLE SPRINTS + BARBELL THRUSTERS
🏃 20 x 15m shuttle sprints plus 80 barbell thrusters
🎯 Goal: 100 total reps

5️⃣ ROW ERG
🚣 Goal: 100 calories
The final station. This is where you empty the tank!

🏆 THE GOAL: 500

Complete 100 at all 5 stations and you’ll hit the PEAK 500. If you don’t reach 100 at a station, your total reps/calories still count toward your final score. Scores are entered through the F45 Training App and you’ll be able to see how you stack up on the Global Leaderboard!

📲 HOW TO SIGN UP:

1. Open your F45 Training App
2. Find Saturday, September 12th
3. Select the PEAK 500 time slot you want
4. Choose Individual or Pair
5. If you’re doing a pair, enter your partner’s F45 account email and send them the invite
6. Your partner will confirm their spot in the app.

Whether you are chasing the leaderboard, setting a new personal benchmark or simply seeing what you are capable of, this is for EVERYONE!

BENT-OVER ROW: DO’S & AVOID 💪

✅ DO’s

• Hinge from the hips
• Keep your spine neutral
• Brace your core
• Keep your shoulders down and back
• Drive your elbows back
• Pull toward your lower ribs/upper abdomen
• Control the weight on the way down
• Keep your torso stable

❌ AVOID:

• Rounding your back
• Shrugging your shoulders
• Pulling with your hands instead of your elbows
• Using momentum or swinging
• Standing too upright
• Overloading the weight at the expense of form
• Letting your elbows flare excessively
• Cutting your range of motion short

Strong position AND controlled reps = a better row. 🔥


📍F45 Shawnessy | 50 Shawnee Blvd SW
📲 Start your journey today - Trial info in BIO
Come for the challenge. Stay for the community.

Come Workout Coach kayla 🔥

The workout: REDLINE ❤️‍🔥
And let’s just say… the name is pretty accurate. 😅

Sweaty, spicy, and SO good.

Who’s joining her for the next one? 👀
Redline is back on the schedule tomorrow💪

📍F45 Shawnessy | 50 Shawnee Blvd SW
📲 Start your journey today - Trial info in BIO
Come for the challenge. Stay for the community.

TeamTrainingLifeChanging

🔥 HYROX OPEN GYM IS BACK! 🔥

We’re bringing back HYROX Open Gym this September and we couldn’t be more excited! 💪

Starting September 10th, join us every Thursday night at 5:45pm for a 1-hour session!

You don’t have to be training for a HYROX to join! Whether you’re prepping for a race, looking to switch up your training, or just want to challenge yourself, everyone is welcome. 🙌

Let’s GO!! 🔥

📍F45 Shawnessy | 50 Shawnee Blvd SW
📲 Start your journey today - Trial info in BIO

Come for the challenge. Stay for the community.

TRAINING TIP TUESDAY: PUSH-UPS

✅ Do’s
Hands: Place them slightly wider than shoulder-width, roughly under your shoulders.

Head/neck: Keep your head neutral; look slightly ahead of you rather than craning your neck.

Body: Keep your head, shoulders and hips in one straight line.

Core: Brace your abs and squeeze your glutes.

Elbows: Keep them in an arrow position, not flared straight out.

Lowering: Bend your elbows and lower your chest toward the floor in a controlled manner.

Bottom position: Aim for your chest to get close to the floor while maintaining your body position.

Pushing: Press through your hands and return to the starting position without losing your alignment.

Breathing: Inhale as you lower; exhale as you push up.

❌ Avoid

Letting your hips sag toward the floor.

Piking your hips high into the air.

Flaring your elbows out to 90°.

Leading with your chin instead of your chest.

Doing very shallow reps just to increase your count.

Letting your shoulders shrug toward your ears.

Rushing the movement, quality reps are more valuable than fast reps.



📍F45 Shawnessy | 50 Shawnee Blvd SW
📲 Start your journey today - Trial info in BIO
Come for the challenge. Stay for the community.

🔥 TECHNIQUE TUESDAY 🔥

Let’s talk RDLs! 👀

A strong RDL starts with a solid setup and proper technique. It’s one of our go-to movements for building strength through the posterior chain and developing those glutes + hamstrings. 🍑💪

Hit play for the key setup & form tips, then put them into practice next time you’re in!
Save this one for your next strength session!

StrengthTraining F45Training TrainSmart

📍F45 Shawnessy | 50 Shawnee Blvd SW
📲 Start your journey today - Trial info in BIO
Come for the challenge. Stay for the community.