45 Minutes. Science-Backed.
F45 runs three types of sessions — cardio, strength, and hybrid. Each is 45 minutes, always different, always coached. Here's what to expect when the doors open on South Lamar.
Secure Your Founder's Deposit →Session Types
High-intensity interval training sessions that cycle through cardio-focused stations. Think rowing, bike, ski erg, box jumps, and agility ladders — designed to push your cardiovascular system and torch calories.
Resistance-focused sessions using dumbbells, kettlebells, barbells, cables, and bodyweight. Structured to build lean muscle, improve functional strength, and increase metabolic rate over time.
The best of both worlds — hybrid sessions combine cardio and strength in alternating or split formats. One of the most effective training formats in modern exercise science for body composition and performance.
Programming Structure
F45's programming team cycles through a structured weekly format so you hit all energy systems without overtraining any muscle group. Here's a sample week:
First Class Guide
Give yourself time to meet the coach, get shown around the studio, and pick up any equipment you'll need. Your coach will walk you through the workout format before class starts.
Each station is displayed on TV screens around the studio with a short video demonstration. Watch it, then do it. Your coach will watch and correct form in real time.
The timer doesn't care how many reps you hit — just that you're moving and pushing yourself. Modify any exercise that doesn't feel right. No one is judging you. Everyone started somewhere.
You will be tired. That's the point. But the 45-minute format is designed so the end is always in sight. Push through and you'll understand why F45 members come back 4-5 times a week.
The community is real. Don't rush out after class — introduce yourself to fellow members. F45 South Lamar is going to be a tight-knit community from day one.
$45 · 2 Unlimited Weeks · Opening Early May
Get 2 weeks of unlimited training for $45 and lock in your place at the front of the line. When Founder's membership rates go live, you'll have access to pricing we'll never offer again.