F45 Training Downtown Raleigh

TRAINER TUESDAY

Incoming ➡️ APOLLO

A brand new F45 workout, built for strength 💪

Attack this split resistance workout on Wednesday’s this phase - focus on your peak lift by choosing 1 exercise and aim for max volume in your middle pod

Let’s Peak ⛰️

TRAINER TIP TUESDAY

WORKOUT: Hammer

STIMULUS: week 2 - pulse
(first 30 sec of set, then full range of motion reps for 15 sec)

Thanks Coach Gus and Coach Franklin for prepping us for tomorrow’s workout 👊

Say “I” if you’ve been victimized by the post class photo capture 🤭✋

TRAINER TIP TUESDAY

Attacking the lower body options in station 7 and 8 tomorrow - both have the staggered stance. One targets the squat, the other targets the deadlift. Know the difference!

Staggered Squat
✅ back toe lined at front heel
✅ upright chest
✅ quad / anterior chain focus

Staggered Deadlift
✅ back toe lined at front heel
✅ hinge focus
✅ hamstring glute / posterior chain

F45 PEAK 500

This Saturday March 28th 🚨

What is it?
30 min | 5 stations | 100 points per station
- Complete goal reps or calories per station | get as close to 500 points as possible
- can compete solo or with a partner

Station 1 - Bike
Station 2 - Devils Press + Forward Lunge
Station 3 - Ski
Station 4 - Shuttle Run + BB Thruster
Station 5 - Row

Sign up on the F45 app, then we’ll let you know your heat start time. Heats will go off every 6 min 💥

F45 PEAK 500

The ultimate fitness test - coming to DTR this Saturday, March 28

What is it?
A hybrid performance event designed to challenge capacity, output, and mental toughness 👊

How does it work?
30 min | 5 stations | 100 points
- Complete goal reps or calories per station | get as close to 500 points as possible
- can compete solo or with a partner

Station 1 - Bike
Station 2 - Devils Press + Forward Lunge
Station 3 - Ski
Station 4 - Shuttle Run + BB Thruster
Station 5 - Row

Sign up slots coming to the studio this week - ask a coach if you have questions!

FORM FRIDAY

Coach Franklin giving us the run down on station 6 today in Double Down - KB RACKED SQUAT💥