F45 East Eau Claire

💪🏼 FORM FRIDAY with Coach Micayla! 💪🏼

This week, Coach Micayla is breaking down tricep extensions—because form matters just as much as the weight you choose 👏🏼

In today’s video, she’ll be going over:
🔥 Bent Over Tricep Extensions
🔥 Cable Pulldown Tricep Extensions

The triceps play a huge role in upper body strength, helping with everything from push-ups to presses—and when done correctly, you’ll feel the burn in all the right places 🔥

✨ Form Tip: Keep those elbows tucked in and stable! The goal is to isolate the triceps, not let momentum take over. Slow, controlled movement = better results 💯

Remember: It’s always okay to go a little lighter to nail the movement first. Great form leads to better strength, fewer injuries, and more progress over time 🙌🏼

Drop a 💪🏼 below if triceps are one of your favorite muscle groups to train!

🎉 300 CLASSES STRONG! 🎉

A huge congratulations to Ian for crushing 300 classes with us at F45! 💪🏼🔥

From day one, you’ve shown up with a big smile, positive attitude, and contagious energy that lifts up everyone around you. We are so grateful to have you as part of our F45 family and have loved watching your progress over the years.

And can we take a second to appreciate those muscles?! 💪🏼👏🏼 Your hard work, consistency, and dedication do not go unnoticed. Keep showing up, putting in the work, and trusting the process—because the progress will keep coming!

We are SO proud of you, Jeff! 👏🏼🎉 Here’s to the next milestone! ❤️

Watching Pravesh & Nidhi crush a workout together while their boys sat on the bench cheering them on 🥹💙

And honestly… this is what F45 is all about.

Whether it’s your spouse, sibling, best friend, coworker, parent, or workout buddy—there’s something special about showing up together, pushing each other, and getting stronger side by side. 💪🏼

You don’t have to do fitness alone. Sometimes all it takes is having your person next to you for that extra encouragement, accountability, and motivation to walk through the door.

And for all the parents out there—your kids are always watching 👀 What an incredible example to set: prioritizing your health, showing consistency, and teaching them that taking care of yourself matters.

Tag your workout partner below 👇 or better yet… bring them in and let’s train together! 🔥

🏋🏼‍♀️ FORM FRIDAY: Barbell Bent-Over Row with Coach Lindsay 🏋🏼‍♂️

Today, Coach Lindsay is breaking down the barbell bent-over row—one of the best movements for building a strong back, improving posture, and creating overall strength 💪

In this video, she also covers:✅ Dumbbell bent-over row variation✅ A modification for low back injuries✅ A pregnancy-friendly option for our mama members 🤰🏼

At F45, we believe it’s always about form first 👏🏼 Sometimes, instead of skipping an exercise altogether, it’s about slowing things down, choosing a lighter weight, and truly mastering the movement. That’s where progress happens.

Remember: exercises can almost always be modified to meet YOU where you’re at—and that’s exactly what our coaches are here for ❤️

Drop a 💪🏼 below if you learned something new from today’s Form Friday!

🥵 YESTERDAY. WAS. SPICY. 🔥

Shoutout to everyone who tackled yesterday’s strength workout because WOW… that one had us WORKING 💪🏼😮‍💨

But let’s talk about Pod 2 for a second 👀… if you chose the squat option, we need to know:

🦵🏼 How are those legs feeling today?!🚶🏼‍➡️ Are you walking normal… or sitting down one inch at a time? 😂

Drop a 🙋🏼‍♀️ in the comments if your legs are reminding you of yesterday’s choices 😅

One thing’s for sure—hard work pays off, and we love seeing you all push yourselves every single day 👏🏼

🔥 SAME SETUP… TOTALLY DIFFERENT MUSCLE FOCUS 🔥

Ever wonder why one row variation feels completely different than another? It all comes down to where your elbows are traveling and what muscles you’re trying to target 👇🏼

➡️ Supported Rear Delt Row
Think: back of the shoulders (rear delts)
✔️ Elbows stay HIGH and out wide from the shoulders
✔️ Focus is on squeezing the upper back & rear shoulders
✔️ Usually a lighter weight because smaller muscles are working

➡️ Supported Row (Lats/Back Focus)
Think: lats + back muscles
✔️ Elbows stay LOWER and closer to the body
✔️ Pull the dumbbells more toward the hips
✔️ Usually allows for a heavier weight since bigger muscles are doing the work

Small tweaks = BIG difference in results 💪🏼

The goal isn’t just moving weight—it’s moving it with intention so you’re targeting the muscles the workout is designed for 👊🏼 Questions on form? Grab a coach before or after class… we LOVE helping you train smarter 🔥

🚨 NEW WEDNESDAY WORKOUT ALERT: APOLLO 🚨

Okay team… Apollo is DIFFERENT 😮‍💨💪🏼 And trust us — there’s a reason for it.

Apollo is all about getting STRONGER through one priority lift that YOU choose to focus on for the next 4 weeks.

🔥 Choose your focus:⬆️ Upper Body Lift⬇️ Lower Body Lift

The goal? Stick with the SAME lift all phase long so you can truly track your progress and SEE your strength improve week after week 👏🏼

Here’s how it works:

💥 Option 1: Heavy Weight / Lower Reps→ 4–8 reps focused on strength + power

💥 Option 2: Lighter Weight / Higher Reps→ 8–12 reps focused on muscular endurance

Either way, the goal is the SAME:➡️ Increase your weight each set➡️ Challenge yourself just a little more➡️ Push progression week after week

⏱️ You’ll have nearly 12 minutes on a running clock to work through about 5–6 quality sets.

And yes… there’s REST 😏

Before you think, “Wait… I’m just standing around?!” — hear us out 👇🏼

That 1–1.5 minute rest between sets is INTENTIONAL. Your body needs time to recover so you can come back stronger each round and truly push yourself.

While you’re resting:👏🏼 Cheer on your teammates🏋🏼 Help swap weights💪🏼 Spot someone crushing a PR

But most importantly… REST.

No sneaky cardio. No extra exercises. We want fresh energy every set so you can maximize results 🔥

It may feel different than what we’re used to at F45, but embrace it — Apollo is designed to help you build REAL strength and see measurable progress over these next 4 weeks 💯

Who’s ready to see what they’re capable of?! 👇🏼