F45 Training Lawrence Park

🚨MONDAY — Phase 2: BUILD 🔨

Goals:
🏋️‍♀️ Increase squat load + lower body strength
💪 Build stronger, more powerful pulling patterns
⚡️ Improve jump height + reactivity
🔥 Boost conditioning speed + recovery

Focus:
Increase load. Power over tempo. Explosive reps.

Let’s push heavier, move faster, and level up 🚀

Mom & Baby Fitness 🤍

Join Coach Alex every Monday at 11:00 AM for a 45-minute, instructor-led Mom & Baby fitness class.

Connect with other moms in your area while getting a great workout in—sweat, move, and train together in a supportive and welcoming environment. Babies are welcome!

📧 Email us for more details
💲$100 + HST for 4 classes (45 minutes each)

🚨 MONDAY: Series 2, Phase 1: BASE 🔧

Goals:
🚣 Master your rowing + pulling patterns
🏋️‍♀️ Improve squat depth and posture
📦 Nail box jump takeoff + soft landings
❤️‍🔥 Build a strong aerobic + anaerobic base

Focus:
Control before load. Form before intensity. Landing mechanics before height.

Let’s build the foundation and level up every rep 💪🔥

Easter weekend schedule is live! 🐣

Check the updated class times & book ahead — let’s get a sweat in 💪🍫

Happy Valentine’s Day, team ❤️

Wear your best Valentine’s Day outfit to class tomorrow and you’ll be entered into a special prize draw! 💘

Let’s see the reds, pinks, and all the love on the floor 🔥

Hey team! We are running special Family Day hours on February 16th so you can get your workout in and still spend quality time with your crew 💪

Book your spot early — classes may fill up. See you in the studio! ❤️💙

Hey team! 💙

Our February schedule is here, and there’s lots to look forward to.

See you in the studio! 💪✨

Heads up, team! 👋

Mindbody x F45 is no longer supported, so if you’re having trouble booking—this is why.

📲 Please book all classes through the blue F45 Training app only!

Thanks for your patience. See you in class! 💪

Phase 2: BUILD starts Monday!

Training Principles 💥
Progressive overload. Power development. Increased intensity.
We’re shifting from controlled reps to dynamic force output and higher-threshold conditioning.

Programming Highlights ⚡️
• Steadily heavier bench press and RDL loads
• Tempo work removed → explosive movements emphasized
• More complex movement combinations
• Hybrid training that blends strength with increased metabolic demand
• Faster burpee cycles
• Moderate to high metabolic stress

Benefits ✅
Noticeable performance gains.
Increased strength, speed, and work capacity, setting the foundation for the upcoming PEAK phase.

REFERRAL PROMO 💥

Bring a friend and both of you win! 🙌

Refer a friend to join one of our special trial offers: 7 days for $20 OR 2 weeks for $29 (new members only).

If they sign up afterward for a Limited or Unlimited membership (minimum 3-month commitment), both you and your friend will receive $50 off your next month’s payment.

📧 Email us for more details or to refer someone and get them started!