🎥 Functional Rack Education Series | Episode 2: Deadlift 🏋️
Welcome back to our Functional Rack Education Series! This week, Marianne and Khadija are walking us through one of the most fundamental strength movements—the Deadlift.
The deadlift is a full-body exercise that primarily targets your glutes, hamstrings, lower back, and core, while also strengthening your grip and improving overall functional movement. It’s a foundational lift that helps build strength for both training and everyday life.
Key Coaching Cues:
✅ Stand with your feet about hip-width apart and the bar positioned close to your shins.
✅ Brace your core, keep your chest proud, and maintain a neutral spine.
✅ Drive through your feet as you extend your hips and knees together, keeping the bar close to your body.
✅ Finish by standing tall with your shoulders back—avoid leaning backward at the top.
Safety First:
✔️ Keep your back flat throughout the movement and avoid rounding your spine.
✔️ Lift with your legs and hips working together—not your lower back.
✔️ Choose a weight that allows you to maintain proper form from start to finish.
✔️ If you’re unsure about your setup or technique, ask one of our coaches—we’re always happy to help!
As we continue incorporating our new Functional Racks into programming, our priority is helping every member feel safe, supported, and confident with every lift. Remember, strong movement starts with great technique, and we’re here to coach you every step of the way.
Have questions about the deadlift? Stop by before or after class and chat with one of our coaches, we’d love to help!
Stay tuned for Episode 3! 💙❤️
F45 Training LaSalle
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🎥 Functional Rack Education Series | Episode 1: Back Squat 🏋️
We’re excited to officially introduce our new Functional Racks! 🎉
As we begin incorporating them into more workouts, we’re launching a series of quick educational videos to help you feel confident, safe, and successful with every lift.
Episode 1: The Back Squat
The back squat is one of the most effective compound strength exercises, targeting your glutes, quadriceps, hamstrings, and core while improving lower-body strength, stability, and everyday movement.
Key Coaching Cues:
✅ Set the bar securely across your upper back (not your neck).
✅ Keep your chest proud, core braced, and eyes looking forward.
✅ Sit your hips back and down while keeping your knees tracking over your toes.
✅ Drive through your whole foot as you stand, finishing tall at the top.
Safety First:
✔️ Choose a weight that allows you to maintain excellent technique.
✔️ Ensure the safety arms and J-hooks are set to the appropriate height before lifting.
✔️ If you’re unsure about your setup or technique, ask one of our coaches—we’re always happy to help!
As we continue introducing the Functional Racks into programming, our priority is helping every member feel safe, supported, and confident. Remember, great technique always comes before heavier weight, and we’re here to coach you every step of the way.
Stay tuned for Episode 2 as we continue building confidence with our new equipment!
07/13/2026
Some announcements are extra special and this is definitely one of them 🤍
It is with so much pride and excitement that we officially introduce Marianne as the new Studio Manager here at F45 Training LaSalle!
Since joining our team in April 2024, Marianne has become so much more than a coach, she has become an integral part of our F45 family. From day one, she has brought an incredible work ethic, genuine kindness, meticulous attention to detail, and a passion for helping others become the very best version of themselves.
With years of experience in the fitness industry and a special interest in pre- and postpartum health, Marianne’s knowledge is only matched by her heart. As a devoted mom of four, including welcoming her youngest daughter just under a year ago, she truly understands the importance of community, support, and showing up for others. She brings those same values into our studio every single day.
If you’ve had the pleasure of training with Marianne, you’ve likely experienced her warm smile at the door, her thoughtful encouragement during class, and her ability to make every member feel seen, valued, and supported. She has played an incredible role in revitalizing our studio challenges, creating accountability, celebrating victories big and small, and taking the time to genuinely connect with members and their goals.
We know the studio is in exceptional hands under Marianne’s leadership, and we couldn’t be more proud to have her guiding our team into this next chapter.
Please join us in congratulating Marianne on her well-deserved new role as Studio Manager! We are so grateful to have you, and we can’t wait to see all the amazing things you’ll continue to accomplish.
Congratulations, Marianne! We love you, we’re proud of you, and our F45 family is so lucky to have you ❤️💙
Ever wanted to show someone why you love F45?
Now’s your chance.
For two weeks this summer, your friends can join you for a FREE workout and experience the coaching, motivation, and community that keeps our members coming back.
📍 Friendship Weeks:
❤️ July 26–31
❤️ August 23–29
No pressure. Just great workouts and even better people.
Tag who you’re bringing! 👇
The only thing hotter than the weather? These summer deals. 🔥☀️
Whether you’re ready to kickstart your fitness, stay accountable this summer, or train with friends, there’s never been a better time to join F45 LaSalle.
💥 Limited-time pricing.
💥 Incredible coaching.
💥 Results you’ll feel.
Available July & August only.
📩 DM us today and let’s get started! 💙❤️
07/02/2026
Summer Specials ☀️⛱️
RUN DON’T WALK
Canada D’eh Track Event is WEDNESDAY - grab your TODAY! Link in our bio or send us a message 🎟️
FREE COMMUNITY WORKOUT
JULY 1st 9:00am registration opens @ St. Clair Athletics Centre
CLASS STARTS 9:30 🕤 🚨
Bring your water bottle, some friends and letttt’s work 🙌🏼🇨🇦❤️
It’s that time of year again!
No experience needed — just good vibes & high fives! Track D’EH 5.0 is back this Canada Day and we are ready for the energy!
We’re back for our 5th Annual CANADA Track D’EH — and you’re invited! 🎉
Join F45 Training LaSalle on WEDNESDAY, July 1st at 9:30 AM at the St. Clair College SportsPlex football field for a FREE outdoor COMMUNITY workout designed for ALL AGES (4+) and FITNESS LEVELS. Whether you’re a seasoned F45er, love to move, or are just looking for something local, fun and active to do with the family — this day is for you!
Gates open at 8:30 AM and we kick things off at 9:30 AM sharp with high vibes and music brought to you by the one and only DJ Rye, back again to keep the energy high!
Inspired by the F45 training style we love (but don’t worry, no experience needed!), the workout will feature 9 functional-based movement stations — think squats, lunges, maybe even a few laughs along the way. We've also made sure to scatter in light obstacles and fun surprises adapted to suit all ages and ability levels — from tiny movers to active grandparents. REMEMBER, this is about moving together, outdoors, as a community — not about being the fastest or fittest. Bring your family, your friends, a water bottle and good vibes. We’ll take care of the rest!
Let’s move, celebrate, and connect — we can’t wait to see you on the field! ❤️🇨🇦
Tickets 🎟️ https://CANADATRACKDEH5.eventbrite.ca.
The sweat, the smiles, the high-fives and determination. Week 3 is in the books Challengers!! Keep trusting the process. Every workout is a step closer to your goal. 🔥💙
🚨 Summer PSA 🚨
If you can make an F45 towel disappear, that’s impressive.
If you can remember to bring it to class, that’s even more impressive. 😏
The weather’s heating up, the sweat is flowing, and your coaches would greatly appreciate you bringing a towel to class. Your workout station (and your fellow members) will thank you too. ❤️💦
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