F45 Shannon Plaza

Great Job making it to 100 classes ! Let’s make it to 100 more!

Be on the lookout for celebrating the 250+ class breakers!

Phase 1️⃣ starts tomorrow!
Here’s what we got for ya!

Monday (hybrid cardio) Mount Blanc ⛷️

Mont Blanc is designed to be the best workout off the slopes using winter sports-inspired
exercises.
Consists of 9 stations; 2 laps 2sets 40secs of work 20secs of rest

Tuesday (full body resistance) Romans🏛️

Romans is one of the original F45 workouts and is a favorite strength based session among
members and trainers alike.
Romans is a resistance-based workout that consists of 9 stations.
2 sets 35secs of work and 25secs of rest

Wednesday (cardio) Foxtrot🦊

Foxtrot uses a constant change in the work to rest ratio, alongside a quality selection of agility and
cardio based exercises, to significantly increase aerobic fitness and endurance for our members.
Consists of 12 stations: 4 sets of 45/20/45/20 seconds work time

Thursday (resistance upper OR lower) Gemini♊️

It is a split-resistance workout where
members can choose which workout they do; upper or lower body. This workout has increased working sets that will test your body with muscular overload and strength endurance.
Lap 1 3 sets of 20/10
Lap 2 1 set 40/20
Lap 3 1 set 60/30
Plus abs

Friday (hybrid) T10🔟

T10 is the perfect hybrid session that alternates between resistance and functional cardio exercises, for a balanced full-body workout. Consists of 10 stations
4 Laps 40secs of work 15secs of rest

Saturday (hybrid) NOHO☠️

NoHo is a mixture of resistance, bodyweight, functional, agility and plyometric movements
Consists of 18 stations;
Lap 1 2 sets of 20/10
Lap 2 1 set 60/20
Lap 3 1 set 20/10

Sunday (full body resistance) Mkatz🦔

Mkatz uses drop sets to help challenge members. The goal is to lift as heavy as possible on set 1
and continue to lift the same weight on each set after, whilst the timed drop set allows members
to work till failure.
Consists of 9 stations; 2 laps 3 sets 35/10 20/10 and 20/10 with 2 min plank at end

Go ahead and sign up early before classes get packed!

See y’all in the studio!

Kicking off the New Year with a great partnership!🥂

We are finally on !

Tell yo friends!

See y’all in the studio!!!

Holiday Hours!🎄⛄️🎅

Sunday 24 Dec - 9:30am

Monday 25 Dec - CLOSED🎄

Tuesday 26 thru Saturday 30 Dec - Normal Hours

Sunday 31 Dec - 9:30am

Monday 1 Jan - 7:30am, 8:30am, and 12pm

Tomorrow starts Greatest HiitsWeek!!!
Can you guess what we have going for Cardio tomorrow?

REMINDER🚨🚨🚨

Earn Perkville points for showing up to the White Elephant Event Tuesday Dec 19th! Starting at 7:30pm at (show up by 7:15)
Bring your friends and family for a fun time!

Click link in bio to RSVP!!!

Happy Milestone Monday to these kickass ladies!
and .glober always showing up and showing out plus bring fun energy too!

Tomorrow starts Phase 13!

Get registered for the last Phase of the year!

End 2023 strong and start 2024 on some good habits and foundations!

Monday starts with Cardio workout Empire 🗽

Tuesday Full Body Resistance Red Diamond♦️

Wednesday Cardio Day Bears🐻

Lower Body Resistance (for this first week) Wyvern🐉

Friday good ole Hybrid Day with The Joker🧑‍🎤

Saturday everyone’s favorite Hybrid workout Hollywood🌆

And Sunday funday with All Star🌟

See y’all at the studio!!!

Trials Week starts tomorrow!
Stage 1 kicks it off with a cardio heavy workout.

Download the F45 Training App to be able to track the trials week workouts!

See y’all in the studio!

BLACK FRIDAY DEAL🛍️‼️
- $89 for unlimited classes for the rest of the year! Only for new members!
- Click link in bio to purchase deal!
- Offer ends 12/1

AND NEW MEMBERSHIP OPTION ALERT‼️‼️

- Limited 8 classes per month membership
- Autopay membership for $119 per month for 8 classes (can’t be combined with other deals or discounts)

Tell your friends, family, neighbors, pets, enemies, coworkers, the person sitting across from you at lunch, anyone!

If you have any questions send us a DM or email us at [email protected]

Thanksgiving Hours this week!
Normal classes Monday - Wednesday
Thursday only 8am class
Friday only 8am and 9am
Saturday and Sunday normal hours

See y’all soon and safe travels to those traveling!