F45 Training Kings Grant

3 more sleeps until our 3rd F45 Playoffs! If you are competing this weekend LISTEN UP!

Check-ins will start at 7:15am. We will be giving you your score card, letting you know what heat you are in, and what station you will be starting at.

Heat 1 will have a HARD START at 8:00am.

Each Heat will take 10 minutes to complete. Once the heat wraps up, there will be a 2 minute window for the previous heat to clear the floor, and the next heat to get to their station and be ready to start.

Once we wrap up the heats, and input everyones points, there will be an award ceremony for our top competitors! There will be a 1ST, 2ND and 3RD place for both Male and Female. There will be a 1ST place for each age group. And, there will be a 1ST place for highest scoring couple!

After the awards ceremony hang back at COVA Brewing Company for drinks and a studio social!

We are excited to get after it with you guys this weekend. Take it easy the rest of the week, rest up, and HYDRATE! If you are not participating, please still come out and cheer on your fellow teammates! TEAM TRAINING. LIFE CHANGING! Let’s GET IT!

Mom’s are the real MVP’s! For the month of May, we are offering Mom’s a FREE workout in our studio.

If you are one of our members who would like to bring their Mom in for a workout. Bring them it’s FREE. If you are seeing this post, have never been to our studio, and are a Mom. Come workout with us. It’s FREE!

We have a huge community of strong Mama’s, and are so lucky to have all of you on our team.

May is your month ladies 💪🫶🏼🌷🩷

This Thursday, April 24th, we have our friends from Red Bull setting up a table in studio! They will be in studio for the 7:00am, 8:00am, and 9:30am classes! Please stop by the table before and after class to chat with them!

They are promoting their Red Bull Wings For Life World Run! The run is held at the Virginia Beach Boardwalk this year, and they’re hoping to get a bunch of sign-ups!

The Wings For Life World Run is a global run for everyone.

Their Mission “Research gives hope. In this moment - while you’re reading this - somebody has injured their spinal cord and will be paralyzed. No feeling in their legs, maybe no feeling in their arms or hands either. Immobile. Constantly dependent on the assistance of others. We want to help. As a charity foundation, Wings for Life supports cutting-edge research worldwide. Our big goal: To find a cure for spinal cord injury.

The race is unique. At the Wings for Life World Run, everyones starts at the same time, worldwide. Professional athletes, fun runners and total beginners are all in it together against the Catcher Car. The moving finish line, the Catcher Car begins its pursuit 30 minutes after the start, passing runners and wheelchair users one after the other until the race is over. The best bit? 100% of all entry fees and donations goes directly to spinal cord research to find a cure for spinal cord injury.

We are 3 WEEKS away from our studio F45 Playoffs! Sign-ups are open in studio! Make sure to sign up on the white board before or after your next workout! Sign-ups will close on Friday, May 2nd!

More details! Playoffs will be held at , Saturday, March 10th! Check-in will start at 7:30am, and Playoffs will have a hard start at 8:00am. Once we wrap up, we will have an award ceremony, followed by a social for drinks, coffee, and food at Cova afterwards! It is going to be a fun filled morning. Don’t miss out and sign-up TODAY!

Happy birthday to our sweet friend . We had so much celebrating with her last night at her families brewery, . AND, we are so excited they will be hosting our 3rd F45 Playoffs on May 10th! It’s the perfect space for an epic morning!

Playoff sign-ups are open in studio! Make sure to sign-up on the whiteboard before or after your next workout! We already have 60 names on the board!

Here is what to expect! 10 stations. 45 seconds of work, 15 seconds to rest/move to the next station. It takes 10 minutes to complete. We will place everyone in a heat (10 members will go at once). Stations include: Row erg, bench hops, suspension trainer push-ups, lateral hops, box jump + burpee, chin ups, squat press, Russian twist, deadball over the shoulder throw, sprint and lateral hops.

Invite your friends and family to come on out and cheer you on! And, hang back for drinks and coffee afterwards!

WELCOME WEEK starts next week! Welcome Week is OPEN TO ALL! Whether you are new to fitness or a seasoned athlete, Welcome Week gives you the chance to experience our unique and dynamic workouts in a welcoming environment!

Come join us next week and discover what makes F45 so special. It is all about inclusivity, accessibility and growth!

We hope to see you on Monday, April 7th, ready to take on this amazing week! Please shoot us a DM with you first and last name, email and phone number, and we will get you set up for the week.

Team training. LIFE CHANGING!

We are excited to announce we tied for the BIGGEST TEAM for this years Crush N Run 5K! Our team has over 60 people on it, and we know we are going to CRUSH this 5K!

We will be CLOSED this Saturday for classes! Come cheer us on down at the boardwalk while we run our little hearts out! The weather is going to be amazing! Enjoy a crush with us afterwards! The race is SOLD OUT but there are still tickets available for the after party! Get them while you can!

TEAM TRAINING. LIFE CHANGING!

Our 45- Day Challenge has come to an end and we are ready to celebrate all our hard work! This Saturday, March 29th, DJ DOM will be in studio for all morning workouts! 7:00am, 8:15am and 9:30am! Head on over to the F45 Training App and RESERVE YOUR CLASS SPOT!

Once we wrap up our morning at the studio, we will be heading over to CAPTAIN GEORGE’S at 1:00pm for our Member/Challenge Party! All members are invited to Captain George’s! Come enjoy some food, drinks, and great company. We will be announcing our Challenge winners at the party!

We can’t wait to celebrate with you guys! Team Training. LIFE CHANGING!

Tomorrow, March 26th, is the LAST DAY OF OUR 45-DAY CHALLENGE! We are almost there, team!

Wear your team color in studio tomorrow, and let’s keep class attendance high as our Challenge comes to an end! Schedule your FINAL InBody Scans with a Coach in studio! The last day for scans is this Thursday, March 27th! Your first scan and this last scan will help us determine our winners for the Challenge!

Don’t forget, we are celebrating all our hard work over these last 45-days THIS SATURDAY, March 29th! We’ve got DJ Dom in studio all morning long, followed by our Member Party at Captain George’s at 1:00pm! We hope to see you there!

We have a lot of fun things on the schedule this week!

Wednesday, March 26th, is the LAST DAY of our 45-Day Challenge! Both Red Team and Blue Team have been working so hard over these last couple of weeks! Keep It up, and finish the challenge out strong!

Saturday, March 29th, we have DJ DOM in studio all morning long! Head on over to the F45 Training App and reserve your class spot! It’s the one Saturday out of the month you do not want to miss!

After we wrap classes up on Saturday, we will be heading over to CAPTAIN GEORGE’S for our End of Challenge/Member Party at 1:00! This is OPEN TO ALL MEMBERS! Bring your family and friends, enjoy some food and drinks, and celebrate with the team! We hope to see you there!

Sunday, March 30th, we will be doing a PICKLE BALL POP-UP! The weather is going to be so nice this weekend, it would be a crime to not get outside on the courts! Come play with us at 12:00pm at Lynnhaven Middle School! ALL ARE WELCOME!

Mark those calendars and don’t miss out on the fun!

Mark those calendars, team! We have a lot of fun things coming up!

Next weekend, March 15-16, is the Shamrock Race Weekend! We created a Shamrock team and have over 40 people on the team! We are working on setting up a cheer station for the race, and will have more details on that soon! If you are not participating in the races, we encourage you to come on out and cheer on your fellow teammates, because we will need it! We’ve been training so hard and are so excited for race day to be here! Our last group training run will be this Sunday at 9:30am at the Virginia Beach Fishing Center! 10 mile route, let’s go!

Our 45- Day Challenge ends March 26th, and our end of Challenge festivities will be Saturday, March 29th. We’ll be kicking off our celebrations in studio with DJ DOM in the house all morning long. Afterwards, we will be heading up to Captain George’s at 2PM for our Member/Challenge Party! We’re celebrating 45-days of hard work and discipline! We’re almost there guys, keep working towards those goals!

Finally, we have created a team for this years Crush N Run 5K. Click the link in our bio and register! Before completing registration, make sure to join our team, F45 Training Kings Grant! We hope to be one of the biggest teams out there! We can not stress to you guys enough how much fun this race is! Don’t miss out, and sign up TODAY!

Lastly, Phase 3 is now live on the F45 Training App! Don’t get stuck on a waitlist and reserve your classes in advance!

We are ready for an amazing weekend in studio! Tomorrow, is our FREE, Valentine’s Day Workout. If you have a Valentine that you would like to have join you in class tomorrow, please DM us your Valentines first and last name, phone number, and the class time you would like to reserve for them! As of now, there are spots open in all our classes! We encourage you to come dressed in your pink and red 🩷❤️🩷❤️

Saturday, DJ DOM is in the house! Spots are filling up QUICK! Head on over to the F45 Training App and reserve your class spot now! It’s the one Saturday out of the month you do not want to miss!