F45 Training Sacramento Midtown

Happy 4th of July F45 Fam❤️💙

Packed house this morning! Enjoy the holiday with friends and family and be safe 🇺🇸

New 3-month series kicks off Monday! 💥

We’re starting with our Base Phase—the foundation for everything that follows.

Over the next few weeks, our focus will be on building strong overhead positioning, improving shoulder stability and control, developing balanced and stable lunge mechanics, refining sprint technique, and establishing a solid aerobic base. Expect controlled conditioning, movement quality work, and technical skill development designed to improve efficiency, coordination, and endurance while maintaining quality movement under fatigue.

💪 New this series: We’ll be programming Major 6 on Fridays! Major 6 is a full-body strength session built around six foundational lifts and one key functional rack movement. Designed to target all major muscle groups, this workout focuses on building strength, improving lifting technique, and helping members master the fundamentals.
During the Base Phase, the featured rack movement will be barbell back squats, giving you the opportunity to develop lower-body strength and confidence under the bar.

By the end of the Base Phase, you’ll have stronger overhead mechanics, better unilateral stability, improved sprint form, a stronger aerobic engine, and a solid foundation of strength to carry into the next phase of training.

Who’s ready to kick off a new series? 🔥🏋️‍♂️

Get to know your workouts for the next 4 weeks ⚡️

Welcome to F45 Peak Phase — where strength, endurance, and explosive output take center stage.

This phase is built around competitive pacing strategy, recovery, and staying sharp under fatigue. Expect high-volume programming designed to build muscular endurance, challenge your upper body pulling strength while squatting under fatigue, and push repeated box jump efforts for sustained power and performance.

Train hard. Pace smart. Recover stronger. 🔥

February Top 🔟 Attendance 🚀

Shortest month of the year… but these legends put in the EXTRA work 💪🔥 Our F45 Challenge crew is taking over and setting the standard!

Who’s claiming a spot in March? 👀🏆

🎗️ BATTLE CANCER WORKOUTS 🎗️

Join us Saturday, February 28th at 8:30AM & 9:45AM as we sweat for something bigger than ourselves.

We’re hosting special Battle Cancer workouts and offering HALF OFF drop-ins for just $15 — with 100% of proceeds donated to the American Cancer Society. Use code “BC50off” for half off the drop in fee!

💥 Plus… we’re hosting a special RAFFLE!
Every $10 donated through our American Cancer Society link = 1 raffle ticket 🎟️
Enter for a chance to win 2 FREE WEEKS of training!

This will be a powerful “You Go, I Go” partner workout ❤️
Scorecards will be provided so you can dedicate your sweat session to someone who has been affected by cancer.

Let’s show up.
Let’s sweat with purpose.
Let’s fight together.

Tag your workout partner & save your spot! 💪🔥

🔥 1,000 CLASSES STRONG! 🔥

Alisa just crushed a huge milestone—1,000 F45 workouts and counting! 💪💥 That’s consistency, grit, early mornings late nights, sweaty finishes, and showing up even when it’s hard.

Your dedication, work ethic, and energy inspire everyone at F45 Sacramento. We’re so proud of you and beyond grateful to have you in our community. Here’s to the strength you’ve built, inside and out—and to the next 1,000! 🚀🏆

PHASE 2 IS HERE 🔥

Time to turn the dial up.

Goal: Get stronger. Move faster. Work harder.
Focus: Progressive overload + power + hybrid conditioning.

What’s changing ⬇️
• Heavier Bench & RDLs with smart progressions
• Faster burpee cycle rates (fixed-time speed sets 😮‍💨)
• Strength + conditioning EMOMs & AMRAP hybrids
• More complex combos, moderate → high metabolic stress

Training Principle:
We shift from controlled reps to dynamic force & higher-intensity output.

What you’ll feel:
Higher heart rates. Heavier weights. Faster burpees.
That moment when training turns into performance ⚡️

The payoff:
Stronger. Faster. Fitter.
And fully prepped for Peak Phase come March.

Let’s work. 💪🔥

We want to give a heartfelt thank you to all of our ClassPass members for being part of our community! 💙 Every workout you’ve taken with us, means the world! We hope you’ll continue to show up for the workouts you love through our direct booking options - it truly helps us keep our coaches, equipment, and studio thriving! Your support makes all the difference, and we’re so grateful for every one of you.🙏 Check out all of our exclusive deals to help you with this transition or send us a DM so we can help you continue your journey with us!

LET’S GOOOO 🔥💪

🚨 45-DAY F45 CHALLENGE IS ON! 🚨
Registration is OFFICIALLY OPEN!

📅 Feb 2 – March 18
🎉 After Party: 3/21 or 3/22 (stay tuned 👀)

💥 $150 Entry = HUGE VALUE
✔️ Lift Club Sessions ($100 value)
✔️ 3 InBody Scans ($75 value)
✔️ Custom Challenge Tee 👕
✔️ Dinner/Drink Ticket for Awards Party 🍽️🥂

🔥 BONUS PERKS
❤️ LionHearts - 50% OFF
👯‍♂️ Bring a friend FREE for a week ($60 value)

🎯 Weekly Games. Weekly Prizes. All the motivation.

🏆 Top 3 Male & Female Winners
🥇 2 Months FREE Training
🥈 1 Month FREE Training
🥉 2 Weeks FREE Training

Earn points by showing up, leveling up, lifting heavier, moving faster, and transforming yourself 💥

This is your sign to commit, compete, and CRUSH your goals.

👉 Register now & let’s move!

Phase 1 of the year starts tomorrow. 🔥

Laying the groundwork the right way. (Base Phase 1st - Build Phase 2nd - Peak Phase 3rd)

Building foundational strength, dialing in technique, and expanding aerobic capacity to support what’s coming next.

Push. Hinge. Squat. Burpee.
Perfect reps. Strong positions. Zero Rush.

FOCUS:
• Master movement patterns
• Joint Stability + mobility
• Consistent weekly volume

PRINCIPLE: Technique first. Volume second. Load last. Slow, deliberate tempo work, higher time-under-tension.

BENEFITS: Safety first, heavy lifting later. Better form, fewer breakdowns. Lays the work-capacity foundation for peak lifting to come.

The base determines the peak. Let’s work 💪