F45 Training Whangarei South

BRING A FRIEND FOR FREE 🤗

We are celebrating International Friendship Day! Bring a friend for free on Thursday, 30 July 🫶

Flick us a message to lock your friends in for any class tomorrow! 🙌

🔒 The F45 LOCKED IN Challenge is almost here!🔒

This is your chance to commit to yourself and build a balanced lifestyle surrounded by a likeminded community 🔥

This challenge isn't about extremes and chasing numbers on the scales—it's about building healthy habits, staying accountable, showing up for yourself and enjoying six weeks of fun with your F45 whānau 🫶

Here's what you can look forward to:
🔥 Fun workouts to suit every fitness level
🏋🏼‍♀️ Strength sessions led by experienced coaches
🏃‍♀️Hyrox workouts for those wanting to push to the next level

F45 HQ has some incredible prizes up for grabs!
💰 $5,000 Cash Prizes (NZ members only)
☀️ Active Escape holidays to Noosa
🏃 2 x HYROX race entries + $500 travel vouchers
💧 A year's supply of Dr Hydrate
💀 Weekly prizes from Reebok, Dr Hydrate, Greenher & Vitalise

How to get involved:
👉 $50 entry for active members
👉 6-week package available for non-members
👉 Turn up (min. 3 classes per week), train hard, and earn points to get into the draw!
👉 Most importantly... have fun!

🔥 Registrations are now open! Flick us a message to jump on board!

🔒 F45 LOCKED IN | 20 JULY – 30 AUGUST 🔒

Strong bodies are built year round! This winter, it’s time to get LOCKED IN.

With $30k of prizes in the pool across NZ & Australia, all you need to do is show up to class!

Weekly, fortnightly prizes are up for grabs, plus the below MAJOR prizes:

🔥 1 years supply of Dr Hydrate
🤝 2x Active Escape Holiday in sunny Noosa
💪 2x Hyrox race tickets + $500 of travel to get you to the race
📈 $5k for one lucky NZ winner!

No scans, no photos just 3x classes per week tracked via the F45 app and FitReward points - too easy!

📅 Challenge runs from 20 July – 30 August.

Ready to commit?

📲 Follow the link in our bio, DM us, or speak to one of our coaches in the studio to secure your spot!

📚 ATTENTION TEACHERS! 📚

De-stress from the busy term and join us or FREE TRAINING for all teachers during the school holidays! 🎉

✅ Any class time
✅ No cost
✅ Come and experience our amazing community!

Whether you want to 🏃‍♀️ build your fitness, 🏋️‍♂️ get stronger, 🔥 sweat it out, or simply enjoy moving with an awesome community, we’ve got you covered.

From strength 💪 to conditioning 🚴‍♀️, Hyrox training 🏃‍♂️🏋️‍♀️ and everything in between — come and see what makes our training and community so special ❤️

📲 Must register and book your classes via our F45 Training app
📅 Available throughout the school holidays

Tag your favourite teacher below 👇 or send this to someone who deserves to put themselves first these holidays! ❤️

*New members only

🔥 HYROX TIMETABLE 🔥

Whether you’re training for your first HYROX or chasing a new PB, our timetable is designed to build every component you need to perform on race day.

💪 HYROX STRONG

Our 60-minute strength-only class focused on the movement patterns that directly support HYROX performance.

✔ Runs in dedicated 4-week training blocks
✔ Progressive overload built into the programming
✔ Focus on strength, power, and movement efficiency

🏋️ STRENGTH & CONDITIONING

Build strength when it matters most—under fatigue.

✔ Develop muscular endurance and resilience
✔ Build a bigger engine while getting stronger
✔ Learn to perform quality movements when your heart rate is elevated

⚡ CONDITIONING

Our weekly engine-building cardio session designed to push your aerobic capacity.

✔ High-energy end-of-week workout
✔ Improve endurance and work capacity
✔ Practice moving efficiently on tired legs
✔ Build confidence for race-day fatigue

🏃 TRACK CLUB

Coach-led run programming designed to improve both speed and endurance.

✔ Suitable for ALL running abilities
✔ Structured sessions with clear progression
✔ Improve running efficiency and pacing
✔ Essential for stronger HYROX performance

Why train with us?

✅ Supported 100+ members through their first or multiple Hyrox races
✅ HYROX-specific programming + extensive daily timetable of classes to complement Hyrox training
✅ Supportive community who want to see you succeed!
✅ Coaches who have completed multiple Hyrox races so know exactly what its like to complete Hyrox 🙌

All of our Hyrox classes are included in any of our membership options - interested but want to trial? Jump onto our 7 day trial for just $20 and try all of our classes 🚀

What even is Games Day? 🤷‍♀️

Simple. 3 zones. 3 teammates. 1 shared score.

This Sunday we’re opening the doors to everyone — members and non-members alike. No experience needed, no pressure. Just good vibes, teamwork, and a seriously fun workout.

Here’s how it breaks down:

🔵 Zone 1 | Engine ⚙️
Metabolic conditioning. Team chipper. Work together, move fast, and rack up those reps.
🩷 Zone 2 | Lift Off Strength + power🏋️
Build to a heavy team squat, then step, grind, and earn bonus points.
🟠 Zone 3 | Hybrid Muscular endurance 💪
One athlete at a time. High reps. Full effort. Chase the bonus.

Each zone is 14 minutes.

And when you’re done? We’ve got a free nutritious breakfast waiting for you, plus coffee available for purchase. ☕🥣

Come along, bring a mate, and let’s make it a morning worth showing up for. 👊

📍 20 Vine Street, Whangarei, New Zealand

🗓️ 21 June 2026

🕗 7.30AM - 8.30AM & 8.40AM - 9.40AM

SAVE THE DATE 📅

F45 Games Day drops on 21 June 🔥 teams of 3, 3 spicy zones and guaranteed good vibes will make this workout one to remember 🙌

Start getting those teams assembled - non-members are also more than welcome to get in on the action! Flick us a message if you’re keen!

🚀🚀Reset to Rise – 12 Week Accountability Program

This isn’t a challenge… this is where real change happens.

No gimmicks. No shortcuts. Just commitment, consistency, and coaching that gets results.

If you’re ready to actually level up — this is for you.

What you’ll get:

✔️ Ongoing support from your trainer

✔️ Accountability group to keep you on track

✔️ Habit, attendance & goal tracking

✔️ Fortnightly goal check-ins

✔️ A small prize pack on completion

What you won’t get:

✖️ No big flashy prizes

✖️ No teams or point scoring

✖️ No in-class competition distractions

This is about YOU. Your habits. Your progress. Your results.

You’re already showing up… now it’s time to dial it in.

⚡️ Build habits that stick
⚡️ Stay accountable
⚡️ See life-changing results

But be warned…
This isn’t for the faint-hearted.

Don’t sign up unless you’re ready to commit for the full 12 weeks.

Reset your habits. Rise into your potential. 🔥

Register your interest here https://forms.gle/vpMzudQQwCo5rdeb9