06/13/2022
We get it! Late arrivals happen! But it’s important to you, as a member, to ensure you are arriving at the start of class every time. ⏰
Within the first few minutes, your coaches are describing the workout, the timing, and how to navigate through out the room. They are also demoing each exercise and giving you key information in every single move to keep you safe!
When members miss the class description and demos, it’s not only impacting your workout, but can effect the workout of those around you.
It’s also important to know that as class sizes rise, we utilize waitlists. If a class is full and a member is not present at the start of class, their spot can be given to those that may be waiting.
Plan to arrive 5 minutes prior to the start of class to ensure you not only preserve your spot, but hear important information regarding the class of the day.
See you at the studio! ✌🏻
06/10/2022
Due to unforeseen circumstances, the 4:30, 5:20 and 6:10 evening classes are cancelled on Friday, June 10th. We apologize for any inconvenience, but please feel welcome to use our other location in Sorrento Valley at either the 4:40, 5:30 or 6:20 class this evening!
Our normal schedule will resume tomorrow!
Please email us at [email protected] if you have any questions.
06/01/2022
At F45, we’re always trying to improve your experience. A big part of that is developing a community that is both happy and comfortable when spending time together in the studio. That’s why it’s important to be aware of Gym Hygiene Etiquette! Especially with the summer heat coming up on us! ☀️ 😅
• Always wear clean workout clothes to class
• Apply deodorant
• Please bring towels to wipe down your equipment after use. We also have wipes available!
• If you're feeling unwell, take time off from the studio and return when you're feeling better.
Let’s all work together to make our studio welcoming and comfortable for all members!
If you have any questions or concerns, please feel free to email us at [email protected]
05/30/2022
From your F45 fam, thank you for all that have served! ❤️🤍💙
05/27/2022
Have a fun & safe holiday weekend!
Be sure to check out our modified schedule for Monday and join us for an early morning workout! 💪🏻
05/26/2022
We are looking to add more awesome trainers to our team! Please e-mail [email protected] your resume and a lil blurb about why you would be a great fit for our F45 Fam 💪
05/25/2022
🚨NEW PHASE ALERT 🚨
As much as we loved the programming from phase 5, it’s time to move on! We will be revisiting some old favorites and will be introducing a new resistance workout on Thursdays: Wyvern (stay tuned).
⭐️ Monday: DOCKLANDS
⭐️ Tuesday: DOUBLE DOWN
⭐️ Wednesday: PIPELINE
⭐️ Thursday: Wyvern
⭐️ Friday: 3 PEAT/LOYALS
⭐️ Saturday: HOLLYWOOD/NOHO
Any of your old favorites back on the menu? Which one are you looking forward to most?
05/11/2022
Meet us at the studio TODAY for the first signature workout from David Beckham! You’ll be working out like a professional footballer through 11 stations!
Pay attention to the set times. Can you guess why they chose them the way they did?
04/29/2022
We hope you’re enjoying the last few workouts of Phase 4, but Phase 5 starts next week!
⭐️ Monday - EMPIRE
⭐️ Tuesday - TOKYO DISCO
⭐️ Wednesday - FIREST🔥RM/D45
⭐️ Thursday - LIBERTY
⭐️ Friday - CHECKMATE
⭐️ Saturday - SOCAL/WEST HOLLYWOOD
⭐️ Sunday - GOAT
One of these workouts may look new to you! We are introducing DB45, a workout inspired by David Beckham. ⚽️ So stay tuned to hear more on that next week!
Which workout are you looking forward to most?
04/25/2022
Not only is today the 1st day of the 6 Week F45 Challenge, but 3-Peat is BACK!
For those of you not familiar with this workout, it tests ALL facets of functional training. The focus is for our members to test their own fitness levels rather than compete against others in the room.
You will have 10 stations, each with a rep target. For every target you reach, you earn 1 point. You have 3 laps of all 10 stations, meaning the max amount of points you can earn is 30.
How many points did you earn?
04/15/2022
To achieve something you’ve never had before, you have to do something you’ve never done before. 💪🏻
Dedicate yourself to transforming your body and mind with our 6 Week Mini Challenge starting on the 25th of April. 🗓
Sign ups are now active! Check out the link in our bio to get started!
04/12/2022
📢 THE RESULTS ARE IN! 📢
Congratulations to F45 SoCal’s winner, Amanda LaFavor! 🎉 For the last 8 weeks, Amanda has put in the work to lose a whopping 17 POUNDS! 🔥
Amanda told us that she not only focused on fitness, but worked on meal prepping and logging all of her meals to find her success. She also had a great support system: her F45 workout partner, Bree C, her mom who also competed in the challenge, her boyfriend who did the meal plan with her, and Coach Kira!
When asked what she would do with her $1,000 winnings, Amanda said “I’m going on vacation!” without any hesitation. 🌴
Our next challenge begins on April 25th! Are you going to jump in with us?
04/05/2022
IT’S TACO TUESDAY! 💃🏻🌮
Check out this F45 Approved Recipe to pair with your Tuesday Iceberg Workout! 💪🏻
INGREDIENTS
• 16 ounce cauliflower
• 2tsp cumin
• 2tsp Ground coriander
• 1tsp ground paprika
• Pinch Himalayan salt
• 0.4fl.oz olive oil
• 3.6 ounce avocado
• 6.4 ounce purple cabbage
• 6.4 ounce carrot
• 4.3 ounce green apple
• 3.6 ounce kale
• 1.1 ounce fresh cilantro (finely chopped (slaw)
• 5 ounce coconut yoghurt
• 0.9 ounce dijon mustard
• 2 garlic clove
• 1.35fl. oz lime juice, freshly squeezed (dressing)
• Pinch of Himalayan salt
• 6 small wholegrain tortilla
DIRECTIONS
1️⃣ Preheat oven to 200°C and line a baking tray
2️⃣ Mix olive oil, cumin, cilantro, paprika and himalayan salt together in a large bowl. Add cauliflowear and toss to coat. Place in oven and cook for 20 minutes
3️⃣ Combine all dressing ingredients in a jar and shake to combine
4️⃣ Combine all rainbow slaw ingredients in a bowl and add dressing. Combine well so rainbow slaw is well coated with the dressing
5️⃣ Reserve half the rainbow slaw, half the cauliflower, half the avocado and three tortillas for tomorrow.
6️⃣ Place three tortilla's on a plate and top with avocado, half of the slaw and cauliflower.
7️⃣ Serve
Who else loves tacos?
🌮
04/01/2022
Come join us for our End of Challenge Celebration at Jaybird Kombucha on Saturday April 9th! 🍹
We will start the fun with an F45-inspired workout at 11:00am in the parking lot. Stick around afterwards for drinks (psst…your first drink is $0.45 🤩) and the announcement of our 8 week challenge winners! 🏆
You can sign up online on the F45 Training App or just show up! Please bring a mat, towel, water and come dressed to sweat! 😅
03/30/2022
Get ready! 💪🏻 We are dropping a new phase of workouts NEXT WEEK. Some you may recognize, but one is brand new! It’s the never before seen Gunnar Peterson workout! 🤩 So be sure to get your classes booked NOW! 🗓
Not a member?
Check out our FREE 7 day trial so you can get a dose of everything we’ve got coming this phase!
Which workout are you looking forward to the most?
02/25/2022
If you haven't already looked ahead at Sunday's meal, here's a sneak peak. If you can't tell, we're really looking forward to it.
INGREDIENTS
7.8 ounce fillet steak
2 garlic clove (crushed)
0.25 Teaspoon dried rosemary
0.2 fl.oz olive oil (for steak)
8.9 ounce brussel sprouts (quartered)
0.4 fl.oz olive oil (for vegetables)
Pinch himalayan salt & pepper
11 ounce sweet potato (diced)
6.4 ounce frozen green peas
INSTRUCTIONS
Preheat over to 390°F and line a baking tray with baking paper. Place sweet potato and brussel sprouts on baking tray and drizzle with olive oil and season with salt and pepper. Toss to combine. Bake for 20-25 minutes or until golden.
Heat a non-stick fry pan over medium-high heat
Dizzle steak with olive oil. Rub garlic and rosemary on each side of steak and season with salt and pepper. Cook steak for four minutes each side or until cooked to your liking.
Meanwhile bring a small pot of water to the boil. Add peas and cook for three-four minutes. Drain
Transfer vegetables and steak to a plate. Serve.
NUTRITION
Serving size 971g
Calories 899 cal
Protein 72.98g
Fat, total 31.50g
- saturated 10.07g
Carbohydrate 69.06g
- sugars 31.85g
Dietary Fibre 30.91g
Sodium 326.06mg
02/23/2022
Who's been enjoying this healthy snack from the F45 Challenge meal plan?
INGREDIENTS
2.9 ounce peanut butter
0.8 ounce chia seeds
1.5 ounce F45 Fuel Vanilla Protein Powder or Vegan alternative
0.4 fl.oz maple syrup (2 tsp)
INSTRUCTIONS
Add all ingredients to a mixing bowl with 4 teaspoons of water, adding more water as needed, until mixture comes together. Use your hands to bring mixture together.
Divide into five even amounts and roll each into a ball
Enjoy
NUTRITION
Serving size 31g
Calories 149 cal
Protein 10.76g
Fat, total 9.35g
- saturated 1.63g
sugars 3.04g
Dietary Fibre 2.70g
Sodium 79.88mg
02/21/2022
Awesome workout with the Del Mar Vuori crew 💪🏼💪🏼
02/10/2022
Are you on Team Elite or Team Awesome?
We are here to help cheer you on and achieve your challenge goals 💪🏻
01/19/2022
10 stations, maximum effort. Join us this Sunday, Jan 23rd for the F45 Playoffs! A free event open to members and to the public, we guarantee there is nothing like it.
Joining us for the upcoming F45 Challenge? We highly recommend utilizing the F45 Playoffs to establish a baseline for your fitness level. After the 8-weeks of the Challenge, we'll do the Playoffs again and compare the difference to verify your results and ensure you're hitting your goals.
Sign up with the F45 Training app or email us at [email protected].
10 stations, maximum effort - you've got this!
Rowing. Bench Hops. Push Up Knee Tucks. Lateral Hops. Box Jumps + Burpees. Chin Ups. Squat Presses. Russian Twists. Deadball Over the Shoulder Throws. Sprint and Lateral Hops.
01/12/2022
🚨 New Equipment Alert 🚨
It's official - our new equipment is in the mail. Who's ready?
🔥SkiErgs - delivering one of the toughest workouts around, Nordic skiing develops both strength and endurance and exercises the legs as well as the arms and core.
🔥The BikeErg has the same flywheel and Performance Monitor as Concept2 RowErgs and SkiErgs, bringing to cycling the strengths and features they've previously brought to rowing and cross-country skiing.
01/06/2022
We’re giving away $1,000.00 cash to celebrate our biggest and baddest Challenge yet! It all starts when you’re ready! Register anytime during the month of January. Once you have weighed in, taken your measurements, and conducted a brief consultation with one of our Challenge Specialists, you can begin working toward the chance of winning the $1,000 cash giveaway.
Participants must weigh in at any of the 4 studios with a trainer once per week upon commencement of their Challenge. One grand prize of $1,000.00 will be awarded across the F45 SoCal network and a second and third place prize will be awarded to the runner ups at each studio. Winners will be selected by a 3-person panel and awarded on April 2, 2022.
01/06/2022
For the first time, F45 HQ is introducing the Sprint, a seasonal 2-week program for members to reset after the holiday period and kickstart their goals for the new year. Members will be encouraged to form healthy habits, establish a positive routine and eat a highly nutritious meal plan as they begin 2022 with a bang. We are continuing that momentum directly into the next full length, 8-week Challenge starting on Jan 31st and running through Mar 26th. Sign up for a consultation and measurements with one of our Challenge Specialists anytime during the month of January by filling out this form... https://forms.gle/6y6hx4D7iCqqSWpS9
05/30/2022
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