F45 Training North Beach

FAST REPS DON’T MATTER IF THEY DON’T COUNT.

Save this before Playoffs: these are the 10 standards your judge will be looking for.

10 stations. 45 seconds of work. 15 seconds to move.

01 / ROW
Damper at 10. Monitor starts at zero. Your distance at 45 seconds is your score.

02 / BENCH HOPS
Hands at the front of the bench. Both feet must take off and land together, fully clearing the bench.

03 / PUSH-UP KNEE TUCK
Chest to the floor. Full arm lockout. Knees past 90°. Finish with the legs extended.

04 / LATERAL HOPS
Two-foot takeoff and landing. Clear every cone without knocking it over.

05 / BOX JUMP + HAND-RELEASE BURPEE
Start face down with your hands off the floor. Jump onto the box with both feet. Return to the floor and release your hands to complete the rep.

06 / PULL-UPS
Overhand grip. Start from a full dead hang, get your chin over the bar and return to full extension. No kipping or swinging.

07 / SQUAT PRESS
Squat to parallel or below. Finish with a full overhead lockout and return the bar to your shoulders.

Men: 30 kg / 66 lb
F45 bar with one black plate and one red plate on each side.

Women: 15 kg / 33 lb
F45 bar with one blue plate on each side.

08 / RUSSIAN TWIST
Feet stay off the floor. The ball must touch the ground without bouncing for the rep to count.

Men: 9 kg / 20 lb
Women: 7 kg / 15 lb

09 / DEADBALL OVER THE SHOULDER
The ball must pass completely over your shoulder and hit the floor.

Men: 25 kg / 55 lb
Women: 15 kg / 33 lb

10 / SHUTTLE SPRINT + LATERAL HOPS
Complete the sprint and all four hurdle hops. Every hop requires a two-foot takeoff and two-foot landing.

Judges count clean reps, not almost-reps.

Swipe through all 10 movements, save this post and come ready to earn every point.

TRAIN THE STANDARD. EARN THE SCORE.

The prizes are officially on the line. 🏆

Cash, gear, recovery and giveaways — all up for grabs at the AWG Playoffs.

Open to everyone.

Saturday, August 29
9:00 AM
F45 City Center

Think you’re ready? Register at awgplayoffs.com/register

💪COACH SPOTLIGHT OF THE MONTH‼️

Meet Coach Sammy! Sammy’s been coaching at F45 NB for about 4.5 years and has completed over 375 classes! We’re so lucky to have his positive energy on Monday mornings and support through tough lifts or cardio sets. Read on to learn more about Coach Sammy!

🏠Hometown: San Jose, CA

💻What do you do for work: I’m a Product Manager for Front - a customer operations platform. I love working with people and technology.

🫶🏼Favorite thing about F45/the NB community: I love running into people around NB and SF. It’s been such a sweet part of my life over the past few years to have built friendships through the gym.

💪Favorite F45 workout: Probably the Riddler (but I love a good Romans too). The hardest workout I’ve ever done was Wringer - that was a different type of fun.

🏋🏽Favorite F45 movement: Gosh this is a hard one... probably a dumbbell bench press (basic I know) or burpees (especially doing birthday burpees with members).

😅Least favorite f45 movement: Lateral shoot throughs or Revo Running (smh).

🥵Gym hot take: We’ve gotten soft on cardio days - we need to be doing more cardio in the gym! Hmu and I’ll go with you...

🍽️Favorite SF bar/restaurant: Mario’s for a chicken #2 sando in the park (iykyk) or Fiorella on Polk is always a good time.

🏃‍♂️Hobbies outside the gym: I love running and being outdoors. I’m currently in the process of rehabbing a lingering achilles injury, so I’ve also taken up cycling which has been fun. I enjoy looking for new coffee shops and will cross a street so that I can pet a cute dog. I’m also a youth leader at my church, and even though hanging with middle school and high school students is often humbling, it’s also super fun and brings me a lot of joy.
👏Something you’re proud of: Running the Boston Marathon!

💡Fun fact about you: I am a twin! Many of you know this, but for those that don’t, Coach Sophie is my twin sister! It’s so fun to coach together and be neighbors in the city. I’m also STOKED to be marrying the love of my life next month!

Take Coach Sammy’s classes on Monday mornings and make sure you tell him your Monday motivation for the week!

🗣️MEMBER SPOTLIGHT OF THE MONTH‼️

Meet Ruth! Ruth has been with us since January 2025 and taken over 375 classes at F45 NB and is hoping to reach 500 classes before the end of the year! We’re so lucky to have her in our studio. Read on to learn more about Ruth!

🏡Hometown: Chicago, IL

💻What you do for work: I’m a Customer Success Manager at Palo Alto Networks.

🥰Favorite thing about F45 workouts: I love that I don’t have to think about what workout I’m doing. I can just show up and the coaches and people around me push me to work harder than I ever would on my own. Every workout is different, different muscles are sore every week and the energy from those around me makes it fun.

🫶🏼Favorite thing about the North Beach community: I work from home, so finding a community outside of my home/office was really important to me. The people at F45 are incredibly welcoming, supportive and encouraging. Even when I walk in and tell myself I’m tired so I can only give 50% today, I always end up giving it everything b/c of the people working out around me.

🏋🏽‍♀️Favorite F45 workout: Titans, Panthers, Red Diamond...anything with 1 LAP! One laps are my favorite!

💪Favorite F45 movement: Deadlifts! B/c lifting heavy is fun!

💡Best piece of advice you would give to anyone new to F45: The hardest part is walking through the door and don’t be afraid to ask the coaches for help. Everyone wants to see you succeed. Don’t skip the movements you don’t like..like lateral lunges! 0/10.

👩‍🍳Hobbies outside of the gym: I love cooking, baking and anything creative or crafty (pottery, sewing cake decorating etc). My husband and I also love trying new restaurants and exploring San Francisco with our dogs. We’re still relatively new here, so we’re always exploring.

🥵When can people work out with you?: The lunch class! I’m one of the lunch ladies.

☺️Fun fact about yourself: I used to train dogs! I studied Animal Sciences in college but graduated with an Education degree and I combined those 2 passions and got into dog training for a bit. I can talk about dogs all day, everyday, so come chat with me if you have one!

North Beach, it’s time to practice 🔥

Stay after the last class this Sunday and join us around 11:30 AM for our AWG Playoffs Practice.

Test the stations, learn the standards, and get ready to represent North Beach on August 29.

📍 F45 Training North Beach
📅 Sunday, August 16
⏰ After the last class, around 11:30 AM

Let’s get ready, team. 💪

🗣️COACH SPOTLIGHT OF THE MONTH‼️

Meet Coach Erika! Erika’s been coaching at F45 NB for a year and a half but has been a member since 2020, completing over 1000 classes! She’s been with us since the workouts in the parking garage, and we’re so lucky to have her positive energy and shining smile in our studio. Read on to learn more about Coach Erika and take her classes on Tuesday mornings!

🏡Hometown: Los Angeles, California. Go Dodgers! 💙

💻What do you do for work: I’m a Collections & Repossessions Manager at Tesla.

🥰Favorite thing about F45/the NB community: Being able to travel! Whether it’s somewhere in the U.S. or abroad and still drop into an F45 class. But what really keeps me coming back is the community I’ve built over the years. So many gym friendships have turned into lifelong friendships outside the studio. There are plenty of days when I come home from work (or it’s cough cough cardio day) and I want to skip class. Then a friend will text, “Gym?” or I’ll text them, and somehow we always convince each other to go. We never regret it afterward. 💗 The coaches-turned-friends have made those 5:45 a.m. wake-ups completely worth it. We work hard, laugh a lot and have the best time together. I even tried shopping around for another gym once… but I couldn’t break up with F45. 🤭

🏋🏽‍♀️Favorite F45 workout: Pipeline has become my Tuesday favorite!

💪Favorite F45 movement: Box jumps! I still remember how excited I was the first time I jumped onto the highest box. My favorite part now is watching other people conquer that same fear and land their first jump. Trust me… I will be the loudest one cheering you on!

😅Least favorite f45 movement: Burpees. I do them… but I’m not happy about it. 😅

🔥Gym hot take: Warm-up is for warming up… and catching up with your friends. If you haven’t heard the latest life update before class starts, were you even there? 😂

😄Something you’re proud of: I’m a first-generation college graduate! 🎓

🍷Favorite SF bar/restaurant: Bodega baby when it isn’t packed!

Read more in the comments below!

‼️MEMBER SPOTLIGHT OF THE MONTH‼️

Meet Thierry! Thierry has taken over 500 classes at F45 NB in just over 3 years. He recently came back from a one year hiatus after rupturing his achilles and jumped right back in like he never left. He works hard every class and inspires and encourages those around him. Read on to learn more about Thierry!

🏠Hometown: Johannesburg, South Africa 🇿🇦 — I’m a Joburg boy through and through! Mzansi we out here!

💻What you do for work: Work in accounting as an associate director at CrossCountry Consulting 💼— Spend my days making numbers make sense (and sometimes questioning my life choices during month-end).

🫶🏼Favorite thing about F45 workouts: Always a good vibe — you can just show up and not have to think about the workout. I love how everyone pushes each other to do their best and keeps each other motivated. And the coaches always bring the enthusiasm, so shoutout to them for keeping us going!

🥰Favorite thing about the North Beach community: Honestly, how much the members become a part of your life 🙌. I never expected that when I joined. We’re a community inside and outside the studio ❤️.

💪Favorite F45 workout: Hollywood 🎬🔥 — it’s chaotic and really gets the blood flowing.

🏋🏽Favorite F45 movement: Burpee pull-ups (when I’m warm 😅) and box jumps 📦⬆️.

💡Best piece of advice you would give to anyone new to F45: Just keep showing up 💪. Work at your own pace the results will come. The workout brings you in, the community keeps you there 🤝.

😊Hobbies outside of the gym: Church on Sundays 🙏 (gotta get that blessing), wine bar enthusiast 🍷, and exploring all that this beautiful city has to offer. There’s always something going on in SF!!!

🥵When can people work out with you?: 7AM crew all day 🌅☕ — definitely a morning person

We are so lucky to have a kind and encouraging member like Thierry in our studio. Next time you see him in the studio, say hello and introduce yourself!

Fourth of July weekend at North Beach 🇺🇸

Thursday, July 3 we’ll be running a modified schedule with classes at 8:00, 9:00, and 10:00 AM.

Friday, July 4 we’re kicking off the holiday with our community 5K. This is not a race and you do not need to be a runner to join. Come walk, jog, run, or just move with the crew at your own pace. The goal is to start the morning together, get outside, and have fun before the holiday celebrations.

Meet at the studio at 7:30 AM. We’ll head out at 8:00 AM from F45 North Beach.

Scan the QR code in the studio to sign up, or send us a DM and we’ll help you get registered.