F45 Training Shawnessy

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09/22/2026

TRAINING TIP TUESDAY: WALL BALLS EDITION 🏐

✅ DO’S
• Start about an arm’s length away from the wall
• Hold the ball at chest height with your elbows underneath
• Keep your chest tall and core braced
• Drive through your legs and hips to create power
• Throw the ball diagonally towards the target
• Catch the ball in one fluid motion and move straight into your next squat
• Keep your reps smooth, controlled and efficient

❌ AVOID
• Standing too close or too far from the wall
• Catching the ball with stiff, locked-out arms
• Pausing between the catch and your next squat
• Using only your arms to throw the ball
• Letting your knees cave inward
• Losing your squat position just to move faster

Think: Squat → Drive → Throw → Catch → Squat 🔥

🏃🏻‍♂️

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

09/21/2026

🚨 IN APP CHALLENGE REGISTRATION IS OPEN! 🚨
Challenge Dates: October 5th to November 18th

Registration is officially LIVE in the F45 app starting TODAY! 🎉

Ready to commit to yourself for 45 days? 💪 Book your in-person InBody scan in studio today and let’s get started!

We work hard, stay accountable with weekly check-ins, and most importantly, we have prizes 🤣

Let’s make this Challenge your strongest one yet! 🔥

📲 Register in the F45 app
📍 Book your InBody scan in studio

🔥 YOUR GOALS. YOUR TRACK. YOUR CHALLENGE. 🔥Our next F45 Challenge kicks off October 5th and runs through November 18th. ...
09/16/2026

🔥 YOUR GOALS. YOUR TRACK. YOUR CHALLENGE. 🔥

Our next F45 Challenge kicks off October 5th and runs through November 18th. Six weeks dedicated to training with purpose and working toward a goal that matters to you.

This challenge is designed around what you want to achieve, with three different tracks to choose from:

⚡ POWER
Build strength, improve your lifting, and focus on becoming stronger and more capable.

🥗 LEAN
Work toward improving your body composition through consistent training, nutrition, and healthy habits.

🏃 ATHLETE
Take your performance to the next level by focusing on fitness, conditioning, speed, endurance, and overall athletic ability.

📊 TRACK YOUR PROGRESS
Complete a pre- and post-challenge InBody scan giving you measurable data to see how your body and performance have changed throughout the challenge.

Whether you’re looking to get stronger, change your body composition, or perform at your best, there’s a path designed to support your goal.

🗓️ Challenge: October 5th - November 18th
📝 Registration opens: September 21st

Choose your track, commit to the process, and let’s see what six weeks of consistency can do. 🔥

Which track are you choosing? 👇

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

Come for the challenge. Stay for the community.

🏃‍♀️ THE 4 RUNS TO KNOW FOR HYROX 🏃‍♂️Want to improve your HYROX performance? Running is a huge part of the race and not...
09/15/2026

🏃‍♀️ THE 4 RUNS TO KNOW FOR HYROX 🏃‍♂️

Want to improve your HYROX performance? Running is a huge part of the race and not every run should look the same.

1️⃣ ZONE 2 / EASY RUN
Your conversational pace. As a general guide, aim for ~60–70% of your estimated max HR (220 − age). This builds your aerobic base and improves endurance.
⏱️ 45–90 min
💡 Go slow to go fast!

2️⃣ INTERVAL RUN
Short, hard efforts followed by recovery. Think 20–60 sec hard efforts with 30–60 sec recovery. As you progress, increase the duration or number of intervals.
🔥 Builds speed and helps improve VO₂ max.

3️⃣ THRESHOLD RUN
A comfortably hard effort where you can only speak a few words at a time. Roughly ~80–90% of estimated max HR can be a starting guide, but effort matters more than the number.
⏱️ Try 3–5 km total, either continuously or broken into intervals.
🔥 Helps you sustain a faster pace for longer.

4️⃣ COMPROMISED RUN
Run → functional movement → run → functional movement. Think sleds, burpees, lunges, rowing, wall balls or carries.
🔥 Teaches your body to run efficiently when your legs are already fatigued, exactly what HYROX demands.

🍌 FUEL THE HARD SESSIONS
For intervals, threshold and compromised runs, carbs beforehand can help fuel performance. Try a banana, bagel + honey, oatmeal or rice cakes. Keep pre-workout food easy to digest and hydrate well.

Remember that RECOVERY is part of training. You don’t need all 4 types of runs every week. Choose your sessions based on your training volume and experience.

HYROX isn’t just about the stations. Learning to run well between them can make a BIG difference. 🔥

Shout out to Suzanne Wallis for chatting about this at our last HYROX Open Gym Session! 🙌



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

New Phase Starting Monday!! 🔥🔥🔥Goal: Build a strong foundation for pulling strength and force production.Main focus:* Im...
09/13/2026

New Phase Starting Monday!! 🔥🔥🔥

Goal: Build a strong foundation for pulling strength and force production.

Main focus:

* Improve pulling mechanics
* Develop the posterior chain
* Build grip strength
* Increase lower-body force production

Training principle: Prioritize movement quality and technique before increasing weight 💪

What to expect:

* Lots of technique practice
* Horizontal & vertical pulling
* Grip-strength training
* Sled skill development

This phase is about mastering the fundamentals, building strength and improving technique 💥


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

09/10/2026

Bike is NOT a rest station 🤣🤣 We see you! 👀

09/08/2026

BULGARIAN SPLIT SQUAT TIPS 🔥

One of the best unilateral exercises for building your quads and glutes, but your set-up and torso position can change where you feel the movement most.

✅ DO:

• Keep the majority of your weight through the front leg
• Keep your front foot planted and use the front foot to press through for the movement
• Front knee stays in line with your toes
• Control the descent instead of dropping into the bottom
• Use a stance that allows you to reach a comfortable depth
• Keep your hips relatively square
• Treat the back leg as a kickstand, not the leg doing the work
• Choose your torso position based on your goal

🎯 WANT MORE QUAD EMPHASIS?

Keep your torso more upright and allow more knee bend. This increases the demand on the quads.

🍑 WANT MORE GLUTE EMPHASIS?

Use a slightly longer stance and allow a slight forward lean from the hips. This increases the hip extension demand and engages the glutes more.

⚠️ AVOID:

• Pushing hard through the back foot
• Letting the front knee collapse inward
• Going so heavy that you lose balance or control
• Taking an excessively short or long stance that feels awkward
• Forcing your torso completely upright if a slight lean feels more natural
• Folding excessively forward through your lower back
• Cutting your range of motion short just to use more weight

💪🍑

AUGUST TOP ATTENDEES! 🔥Huge shoutout to everyone who showed up, put in the work, and finished the summer off strong! 💪☀️...
09/02/2026

AUGUST TOP ATTENDEES! 🔥

Huge shoutout to everyone who showed up, put in the work, and finished the summer off strong! 💪☀️ 

You all did amazing! Let’s keep that momentum going into the fall! 🍂

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

Come for the challenge. Stay for the community.

09/01/2026

💪 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! 👊

Address

50 Shawnee Boulevard SW
Calgary, AB
T2Y0P9

Opening Hours

Monday 5am - 8:15pm
Tuesday 5am - 8:15pm
Wednesday 5am - 8:15pm
Thursday 5am - 8:15pm
Friday 5am - 5pm
Saturday 8:15am - 12pm
Sunday 8:30am - 10:30am

Telephone

+14037544358

Website

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