#definechallenge2017

Instagram photos and videos

#calorieburningmachine#fit#fitnesschallenge#definechallenge2017#challenge#motivation#weights#fitfam#fitspiration#fitsporation#fitnessmotivation#fitness#fitlife#fitspo#byford#shape#byfordandsurrounds#armadale#perthfitfam#strengthandconditioning#strengthtraining#strength#abs#core#hiitworkout#hiit#f45training

Hashtags #definechallenge2017 for Instagram

“You can be my wingman anytime......” .... “bull****, you can be mine”

Ohhh yeah!! WE FEEL THE NEED! THE NEED FOR SPEED!

Ok, that’s enough Top Gun references.. it’s time for 💥WINGMAN💥

Grab a buddy and share the pain as you kick the butts of 800 calories in this supercharged session. ‘Believe and squeeze’ as you exercise your right to functional movement patterns for resistance. 45 minutes later you’ll walk out with improved energy levels (though it may not feel it at the time), higher metabolism and greater endurance. 💥CLASS TIMES TOMORROW
AM - 5:15, 6:15, 7:15, 9:15
PM - 5:15, 6:15 ❤️💙2 WEEK FREE TRIALS AVAILABLE AT: https://clients.mindbodyonline.com/classic/ws?studioid=534618&stype=43&prodid=10150


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💥Grab a friend! Don’t let them miss out on the best 45min workout you’ll ever do! ✅Cardio dates ✅Weights dates
✅F45 DATES!!!!!! 💙2 WEEK FREE TRIAL❤️ Sign up (you and your mate) at: https://clients.mindbodyonline.com/classic/ws?studioid=534618&stype=43&prodid=10150


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💥8 WEEK CHALLENGE ENDING THIS SUNDAY💥

What an incredibly amazing 8 weeks of training in the studio 🙌🏼 We have 4 MORE DAYS LEFT!
To celebrate the last HOLLYWOOD sessions of the challenge, @whitecollardj will be in the studio this Saturday for the 6:30am & 7:40am classes!!! Lets get a MASSIVE turn out for both and finish this challenge off with a BANG 💥

Our next 8 week challenge starts on the 16th of July !! Come down for a ❤️2 WEEK FREE TRIAL💙 ASAP! Perfect timing to set you up to begin your 8 week, life changing challenge 🙌🏼 ❤️💙 2 week trial available at: https://clients.mindbodyonline.com/classic/ws?studioid=534618&stype=43&prodid=10150


1

💥ROMANS💥

We’re all about those functional, compound lifts tomorrow 🙌🏼 Compound lifts or lifts that have multi-joint movements, have major benefits when it comes to building strength and muscle. By using multiple, large muscle groups simultaneously, we can exert a great amount of stress on the target muscles and their neighbouring areas!!! = MORE MUSCLE MASS = STRONGER = FUNCTIONAL = MORE CALORIES BURNT!!!!! COME DOWN AND TRY ROMANS OUT FOR YOURSELF 💪🏼 SESSION TIMES:
AM: 5:15, 6:15, 7:15, 9:15
PM: 5:15, 6:15 💥2 WEEK FREE TRIALS AVAILABLE 👇🏼
https://clients.mindbodyonline.com/classic/ws?studioid=534618&stype=43&prodid=10150


2

💥24 HR ROW FOR LIFE COMPLETED💥
An amazing achievement from @f45_training_armadalecbd and @f45_training_byford owner @benluckens and best mate @harleycupitt for smashing out 24hrs of non stop rowing to raise money for the cancer council 🙌🏼 Here is the last 20seconds of the marathon effort surrounded by F45 family ❤️💙 Congratulations fellas! Inspiring 💫
You can still make a donation to help Ben and Harley raise money for an amazing cause 💪🏼 Donations can be made below 👇🏼👇🏼
https://www.doitforcancer.com.au/fundraisers/benluckens


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LIGHTS 💡 CAMERA 🎥 ACTION ❗️ 💥WE ARE READY! ARE YOU?💥HOLLYWOOD 🙌🏼 ✅TOMORROW MORNING ✅6:30AM
✅7:40AM 💥2 WEEK FREE TRIALS AVAILABLE AT: https://clients.mindbodyonline.com/classic/ws?studioid=534618&stype=43&prodid=10150


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💥2 WEEKS FREE💥 💥2 WEEKS FREE💥
One more time for the people at the back 🙌🏼 💥2 WEEKS FREE💥 😋

Sign up for a 3 or 6 month membership and receive..... 💥2 WEEKS FREE💥 😜

Drop us an inbox for more info or come down to the studio and have a chat to our friendly coaches to see how we can help you with your fitness goals this winter!
Membership form 👇🏼
http://bit.ly/F45Armadale_Membership_Form

2 weeks free trial link 👇🏼
https://clients.mindbodyonline.com/classic/ws?studioid=534618&stype=43&prodid=10150


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GET UP!!! ITS ROMANS TIME!

Tomorrow!! 💥ROMANS💥Weight’s based workout💪🏼 AM - 5:15, 6:15, 7:15, 9:15
PM - 5:15, 6:15

Not a member? HERE!! HAVE 2 WEEKS FREE ON US! 😃 👇🏼👇🏼
https://clients.mindbodyonline.com/classic/ws?studioid=534618&stype=43&prodid=10150 💥SEE YOU IN THE STUDIO💥
❤️💙


1

💥Monday 4th June public holiday class times💥

7:15am
8:15am

NO ARVO CLASSES!
See you then!! ....Haven’t been to the studio yet? Sign up for our 💥2 WEEK FREE TRIAL💥
Link below 😊👇🏼👇🏼
https://clients.mindbodyonline.com/classic/ws?studioid=534618&stype=43&prodid=10150


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💥BATTLE OF THE SLED💥 👊🏼 @matg1981 VS coach @mattythenatty_ 👊🏼 The boys got a little competitive in last nights AWESOME class ROMANS! 🤣

They battled it out like true Roman Warriors in a sled push war 😅

If you haven’t signed up for your 💥2 WEEK FREE TRIAL💥 ......what are you waiting for?!? Follow this link and come join in on the fun 👇🏼
https://clients.mindbodyonline.com/classic/ws?studioid=534618&stype=43&prodid=10150


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😍WE ❤️💙OUR F45 FAMILY😍

Come and be apart of something magical! 💫 2 weeks.... 💥ABSOLUTELY FREE💥 when you sign up on a 3 or 6 month membership 🙌🏼 Membership form link 👇🏼👇🏼
http://bit.ly/F45Armadale_Membership_Form


2

💥BREAKING HEADLINES💥 ⛰️F45 Armadale CBD members @takarastrother and @sayhichristian take on Everest ⛰️

Congratulations on achieving your goal and making it to Everest Basecamp! What an amazing experience for you both. All of us at @f45_training_armadalecbd hope all of those weighted step up, sandbag carries, burpee box jumps (I could go on forever here 😅) helped you get there 💪🏼😀 ❤️💙


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🌓 HOW GOOD WAS THAT 🌓
Our new resistance class 💥MOON HOPPER💥 was a massive hit! 💥3 pods
💥 18 stations
💥 2 sets at each
💥 35on - 15off / 40on - 30off 💪🏼what’s not to love about that 💥sign up for your FREE 2 week trial at https://clients.mindbodyonline.com/classic/ws?studioid=534618&stype=43&prodid=10150


1

👊🏼👊🏼👊🏼 Check out Mojo smashing out another epic weights sesh during his swing back home! 👊🏼👊🏼👊🏼 Did you know we offer FIFO memberships too...? YOU DO NOW 😬
Come try it out our brand new weights class 🌜MOON HOPPER🌛 Times AM: 5:15, 6:15, 7:15, 9:15. Times PM: 5:15, 6:15. Two week FREE trial https://clients.mindbodyonline.com/classic/ws?studioid=534618&stype=43&prodid=10150


2

Check out @meandtheralphsthree working through this little number we set up! 👏🏼 Awesome Monday morning classes!! Today is day one of our new timetable and we’re starting off with 💥BEARS💥 A 45min cardio overload designed to push your aerobic threshold to its limits! 🏃🏼‍♀️🏃🏻‍♂️ We have spots available in our 5:15pm and 6:15pm classes tonight!

Sign up for you 2 week FREE trial and come on down!!!!! 💪🏼🤪 FREE TRIAL: https://clients.mindbodyonline.com/classic/ws?studioid=534618&stype=43&prodid=10150


3

💥💥💥 IT’S BACK💥💥💥.... with a vengeance 😈

WEST HOLLYWOOD.. we’re all set up and ready to rock n roll 🕺🏻💪🏼 Start your 2 week FREE trial and smash your goals this winter!
2 week free trial link 👇🏼👇🏼👇🏼
https://clients.mindbodyonline.com/classic/ws?studioid=534618&stype=43&prodid=10150


5

💥WHAT ARE YOU WAITING FOR💥

Don’t hibernate this winter! Turn your summer goals into winter actions! 💪🏼 This deal is ending REAL SOON! Come be apart of the F45 family! ❤️💙 Memberships available at http://bit.ly/F45Armadale_Membership_Form


2

NO BETTER WAY TO START MONDAY THAN A SESSION AT F45!!! 🙌🏼 Look at our 5:15am class go!!!!!! The team looking strong as they smash out our crowd favourite 💥VARSITY💥

Come and be a part of the F45 family with our 2 week free trial! 💥 https://clients.mindbodyonline.com/classic/ws?studioid=534618&stype=43&prodid=10150 💥


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🔥RENEGADE🔥

Want to become a calorie burning machine? How good does burning more calories when you’re not doing anything sound!!! 🙌🏼 😱 💥WEIGHT TRAINING IS THE KEY💥 Building more muscle will not only help you become stronger, it will also help you burn more calories throughout the day!
Renegades is one of our awesome weight training classes here at F45! Come down and try it out for yourself! 💥2 WEEK FREE TRIALS💥 available at https://clients.mindbodyonline.com/classic/ws?studioid=534618&stype=43&prodid=10150


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💥PANTHERS💥

HOW FUN WAS THAT!!!! What a great class! We definitely hit every muscle in that one team 💪🏼😅 Tomorrow is everyone’s favourite cardio workout 💥22💥 grab your workout buddy and come on down!! AM CLASSES
✅5:15
✅6:15
✅7:15
✅9:15

PM CLASSES
✅5:15
✅6:15

Sign up for our 💥2 WEEK FREE TRIAL💥 and start smashing your goals!
Register at: https://clients.mindbodyonline.com/classic/ws?studioid=534618&stype=43&prodid=10150


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💥MEMBER SHOUTOUT💥

This amazing lady is Anne! You wouldn’t guess it but Anne is 70 YEARS OLD!!! She is our SUPER NANNA!
Anne started her journey with us about a month ago and is such an inspiration to both staff and members! The determination and willingness to try anything and everything we tell her to do is amazing.
She consistently gives us young whippersnappers a run for our money 😅 💥SO....WHATS YOUR EXCUSE💥 😋

Come down to the studio and train amongst inspirational people like Anne!

Our 💥2 WEEK FREE TRIALS💥 are still available!

Visit: https://clients.mindbodyonline.com/classic/ws?studioid=534618&stype=43&prodid=10150


5

Our girl @courtney.page96 showing us how it’s DONE on the push press in our strength based workout 💥RENEGADES💥
This is 40kgs 🏋️️‍♀️😱🙌🏼 Spots are available in our 5:15pm and 6:15pm classes tonight! Come down and try it out for yourself!
Can’t make tonight? There’s always the 💥2 WEEKS FREE TRIAL💥

Follow dis link if you waaannt to lift (Arnold Schwarzenegger voice) 😬
https://clients.mindbodyonline.com/classic/ws?studioid=534618&stype=43&prodid=10150

See you in the studio! 🤩


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💥THATS RIGHT💥 ❗️2 WEEK FREE TRIALS ARE STILL AVAILABLE ❗️ ✅Unlimited classes
✅Amazing atmosphere
✅Team environment
✅Skilled trainers to help you every step of the way

Register for your 2 week free trial at https://clients.mindbodyonline.com/classic/ws?studioid=534618&stype=43&prodid=10150


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💥💥💥 MEMBER OF THE MONTH 💥💥💥 We are SO incredibly proud to present this months superstar, @steffouise! When Steff first stepped through our door, she was nervous, shy and a little unsure about what she had just got herself into 😂😅 OH how the times have changed! Now, she struts into the studio every single day without fail! She’s stronger, fitter and as fabulous as ever 🎉💪🏼 She lights up our studio and puts a smile on everyone’s dial ☺️❤️ Well done @steffouise !!! Keep it up you superstar! 🙌🏼


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🎉 FRIYAY 🎉
If you don’t get a boomerang in front of our big F45 logo.. did you really come?! 😝

No better place to be on a Friday night!!! We ran, we rowed, we hopped, we jumped, we pushed, we danced! Well... coach @mattythenatty_ danced... 😂
Great job to all the classes today! That was a tough 💥FOXTROT💥 another workout closer to our goals!
Need a workout program that gets you motivated, inspired, dedicated and most of all RESULTS! Sign up for our 💥2 WEEK FREE TRIAL💥
JOIN OUR FAMILY 💪🏼😃 2 week free trials available at: https://clients.mindbodyonline.com/classic/ws?studioid=534618&stype=43&prodid=10150


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💥ATTENTION💥 ❗️DON’T MISS OUT❗️ 5️⃣0️⃣% OFF ON OUR 3 & 6 MONTH MEMBERSHIP OPTIONS FOR THE FIRST MONTH 🙌🏼 Yep! That’s right! Sign up for a 3 or 6 month membership with us before the end of the month and receive your first month of training HALF PRICE!

Lock in this deal ASAP ! You won’t regret it 💪🏼😁 Follow the link to get your fitness journey started 🤜🏼💥🤛🏼
http://bit.ly/F45Armadale_Membership_Form


4

🙌🏼WHAT A TURN OUT🙌🏼 This mornings classes were packed with some members coming straight from paying their respects at Anzac Day dawn services across Perth. Great job to all who made it down!
I hope everyone took some time today to reflect on our courageous Anzac men and woman who put this beautiful country and its citizens above all else so we are able to enjoy the freedoms and opportunities we have today.
Lest we forget.


5

🏄‍♂️ PIPELINE 🏄‍♀️ 💥 WHAT A CLASS TO KICKSTART OUR 8 WEEK CHALLENGE💥

Amazing effort from everyone in today’s AM classes! Let’s keep this intensity rolling throughout 🙌🏼 ❗️Haven’t tried F45 yet?!
❗️WE GOT YOU
❗️2 WEEKS OF UNLIMITED TRAINING ON THE HOUSE!

Follow the link to secure your 2 weeks free: https://clients.mindbodyonline.com/classic/ws?studioid=534618&stype=43&prodid=10150


2

💥WHO’S READY💥
TOMORROW MORNING ⭐️HOLLYWOOD⭐️ IT’S GOING TO BE EPIC!!!!! 6:30am🤜🏼💥🤛🏼
7:40am 🤜🏼💥🤛🏼 💪🏼THE TIME IS NOW💪🏼 💥2 WEEKS FREE TRIALS STILL AVAILABLE💥 at https://clients.mindbodyonline.com/classic/ws?studioid=534618&stype=43&prodid=10150


8

💥ANZAC DAY TIMETABLE UPDATE💥

Hey team! There has been a change to the Anzac Day timetable

This Anzac day (WED 25th) we will still be open for morning classes only. Please see photo for updated class times 🙂

Let’s get down here for an early workout so we can have the rest of the day to remember those who have and are still fighting for our amazing country 🇦🇺


3

It’s still ⭐️HOLLYWOOD⭐️ .....Just West!!! Get your cowboy and cowgirl hats on ladies and gentlemen 🤠 and prepare to enter WILD WILD WEST HOLLYWOOD!!!! YEEHAAA!!! For our seasoned superstars of Hollywood, there are slight timing differences for West Hollywood which should keep all you sharpshooters on your toes! 😏

Great effort to everyone in today’s Foxtrot classes! 💪🏼 REST UP...... see you in the morning 😜 💥DON’T FORGET!! 2 WEEK TRIALS ARE STILL AVAILABLE💥 GRAB YOURS AT https://clients.mindbodyonline.com/classic/ws?studioid=534618&stype=43&prodid=10150


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Us coaches are always here to lend a helping hand!! (Even when you don’t want it 😜) 💥2 WEEK FREE TRIALS💥 are available right now at https://clients.mindbodyonline.com/classic/ws?studioid=534618&stype=43&prodid=10150

Just in time for you to get a head start on your training goals before our 💥8 WEEK CHALLENGE💥 commences on the 23rd April!! 🙌🏼 ⭐️ THE TIME IS NOW ⭐️


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💥MEMBER OF THE MONTH💥 💪🏼 @toby_sexton 💪🏼 🙌🏼 THIS GUY THOUGH 🙌🏼 Your determination, consistency, and work ethic is inspiring! You bring so much atmosphere to the sessions you attend each and every morning through your grit and willingness to give anything and everything we throw at you a go!
You also keep us trainers mighty fit through your regular requests to grab heavier weights for you! 😂😅 It’s a pleasure for us to train you!A true champion of the studio!! 🥇


6

❤️F45 FAMILY❤️ One of our most important missions here at @f45_training_armadalecbd is creating a place where you can come and feel part of something truly special. An environment where positivity thrives and goals can be conquered! This is so much more than just a place to work out... it’s a community of amazing individuals who come together to do what they once may have thought impossible!
TEAM TRAINING 💥 LIFE CHANGING
Become a part of our family! We have 💥2 WEEK FREE TRIALS💥 available at https://clients.mindbodyonline.com/classic/ws?studioid=534618&stype=43&prodid=10150

Looking forward to meeting you!


7

Here we have our amazing member @paige_odonnell performing a box jump! 🙌🏼 As coaches, it is our job to asses exercise technique and provide feedback when needed! As Paige was super proficient in this movement we added in a drop jump to focus on power development and muscle efficiency 💪🏼 Whether you have an injury you need to be carful of or find a particular exercise to difficult/uncomfortable, we can ALWAYS work around it and provide either scaled or advanced versions of the movement! 😃 Thats what we are here for 🤗 💥2 WEEK FREE TRIALS💥 are available right now!!! Come down to the studio to see how we can help you achieve your goals and have you moving better, becoming stronger and feeling amazing 🙌🏼 2 WEEKS FREE TRIAL LINK:
https://clients.mindbodyonline.com/classic/ws?studioid=534618&stype=43&prodid=10150


5

💥2 WEEKS FREE💥

That’s right!! You read that correct! We are running 💥2 WEEK FREE TRIALS💥

Follow the link to grab yourself a whole 2 weeks of training with us.. ON THE HOUSE! 😃

There’s no better time than right now!!! 💪🏼 2 weeks free trial link: https://clients.mindbodyonline.com/classic/ws?studioid=534618&stype=43&prodid=10150


6

🐰BUNNY HOPPING🐰

HAPPY EASTER EVERYONE!! I hope you are all having an amazing long weekend and enjoying your Easter. This is a time to relax with family and friends and enjoy a little break from everything.
Let’s not lose sight of our long term goals though! Hope to see you all back, well rested and ready to go next week! 💪🏼😄 (we have to burn off all those goodies the Easter bunny left us) 😋

Not a member yet? No better time than now to register for your 💥7 DAY FREE TRIAL💥 at http://bit.ly/ARMADALECBDTRIAL


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🤩JUMP INTO OUR STUDIO🤩 💥7 DAY FREE TRIALS💥 💥unlimited classes 💥small group training
💥knowledgeable coaches
💥fun and motivating
WHAT ARE YOU WAITING FOR?! TODAYS THE DAY!! 🙌🏼 Secure your 7 day free trial at http://bit.ly/ARMADALECBDTRIAL


5

💥THAT WAS AWESOME💥 !Amazing efforts today team!
Haven’t got your💥 7 DAY FREE PASS YET?!?! 💥 QUICK!! FOLLOW THIS LINK NOW!!!! NO TIME TO LOSE!!!!! Link: http://bit.ly/ARMADALECBDTRIAL


3

WE DON’T STOP FOR THE EASTER BUNNY! 💪🏼🐰 💥CLASS TIMETABLE💥
We are running morning classes right through the Easter long weekend team!
Let’s keep accountable and on track 🙌🏼 ......(Put all that chocolate to use 🍫 😜)


2

All set up for our 💥HOLLYWOOD💥 sessions tomorrow! NOT BOOKED IN?!? 😱 spots are available for both 6:30am and 7:40am 🙌🏼 Get booking people 👏🏼Do it!!!...NOW 😋😅 Haven’t been to our studio yet and getting some major FOMO (fear of missing out) ?! Register for a ⭐️ 7 DAY FREE TRIAL ⭐️ at http://bit.ly/ARMADALECBDTRIAL !!! 🙂


3

Was great to have the Roleystone Netball Club in the studio for some conditioning last night!! 🙌🏼 They absolutely smashed our killer cardio workout💥22💥
Are you looking to take your club/teams training to the next level? Get in touch with us now to find out how we can help! 💥7 DAY FREE TRIALS ARE STILL AVAILABLE 💥 at http://bit.ly/ARMADALECBDTRIAL


6

💥22💥

Pray you get a good partner because you’ll be going through hell together 😈 But then, apparently that’s the best way to heaven 😇 Welcome to the infamous F45 1,000 calorie killer workout. No muscle escapes our attention since muscle tissue burns 15 times as many calories as fat. Even after your session, your metabolism will still be in overdrive. Listen carefully and you’ll hear the calories burning 🔥
Spots are still available in our AM and PM sessions for tomorrow 💪🏼 Register for your 💫7 DAY FREE TRIAL 💫 at http://bit.ly/ARMADALECBDTRIAL 🙌🏼


3

💥MEMBER OF THE MONTH💥 🙌🏼 PAT DAVID 🙌🏼 We have been open a month now so we thought this would be the perfect time to celebrate one of our amazing members. Pat has been with us from day one and during that time has added such value to the studio. Her work ethic in classes and willingness to give anything and everything a go is truly inspiring. Nobody can be anything but happy and motivated after starting their day with Pat 💫

Keep up the great work! 👏🏼


8

💥PLYOMETRIC TRAINING💥

We’re not all just jumping around like crazy for no damn reason in here 😅 With plyo training, the aim is to exert as much force as possible over the shortest amount of time! 🤾🏼‍♂️ By doing this, we train our muscles to become faster, more efficient and more powerful by increasing their ability to maximise muscle contractions as quickly as possible!!!! ⚡️⚡️ Other benefits include the strengthening of tendons (attach muscle to bone) which is SUPER important to limit the risk of injury especially in athletes performing sudden stop/start and lateral movements ⛹🏻‍♂️ So if you want to become faster, dynamic and more efficient at moving! Come down and learn how we can help you in a safe, fun and engaging environment!! Sign up for your 💥7 DAY FREE TRIAL💥 at http://bit.ly/ARMADALECBDTRIAL !!!


5

💥2️⃣2️⃣💥 This mornings infamous cardio killer workout had us all feeling a certain kinda way 🤡👯‍♀️😅 Awesome morning with our team of crazy committed, early rising goal diggers 🙌🏼💪🏼 ⚠️ Disclaimer ⚠️ Training in the morning may cause higher energy levels, endorphin overload and kick🍑 productivity 💥⚡️💥⚡️ Come down and try it out for yourself 👍🏼 ⭐️ 7 DAY FREE TRIAL ⭐️ at http://bit.ly/ARMADALECBDTRIAL


4

💥PANTHERS💥
WANT TO GET STRONG?! 💪🏼 YOU GOT IT 💪🏼 This class will have you feeling like a fierce, supple panther in no time 👊🏻 Using a combination of upper and lower body exercises, Panthers is designed to help build a well balanced and functional body that can cross over to everyday activities 🙌🏼🏋🏻‍♂️🤸🏼‍♀️🏃🏻‍♂️ Here we have training buddies @steffouise and @elena_xxoo performing their squat to upright row in this mornings class! GREAT JOB LADIES 👏🏼 If you’re ready to challenge yourself, become fitter, stronger and more FUNCTIONAL!!!! Sign up for a 💥7 DAY FREE TRIAL💥 and let’s do this together 🙌🏼 7 day trials available at http://bit.ly/ARMADALECBDTRIAL


8

💥SQUAT&PRESS CHALLENGE 💥

As many squat&press reps as you can in 45 seconds 💪🏼 Had some amazing results from our morning crew today!! 👊🏻 Give it a go next time you’re in the studio!!! 👏🏼 Here we have @natalee_90 and @jambles86 completing their 45 seconds AFTER THE CLASS! 😱 Well done ladies 💁🏼‍♀️ If you would like to be apart of this amazing community, 7 day free trials are still up for grabs 😍 Visit http://bit.ly/ARMADALECBDTRIAL to secure yours! See you soon 😀


7

🎈HAPPY 1ST BIRTHDAY TO OUR SISTER STUDIO @f45trainingarmadale 🎈🎊🎉🎂 @benluckens you have created such an amazing atmosphere and community for your members and we are so excited to continue all the good vibes here 🙌🏼😎@f45_training_armadalecbd


7

⚔️ THE MIGHTY BATTLE ROPES! ⚔️ If there is one exercise that will make you feel like an ancient heroic warrior riding your flaming chariot into battle while belting out your scariest war cry then THIS IS THAT EXERCISE!!!!!!! 😬🤣
(Please note: It might make you feel the exact opposite..😅) These deceiving ropes will woo you into a love/hate relationship for their efficiency to elevate your heart rate to unfathomable levels 💓 While working pretty much every single muscle in your body ❗️❗️😱 Just one of our exercises from today’s 🥊BROOKLYN🥊 workout!
Come give it a try with a 💥FREE 7 DAY TRIAL💥 available at http://bit.ly/ARMADALECBDTRIAL


2

LADIES!!!! 🙋🏼‍♀️HAPPY INTERNATIONAL WOMANS DAY💁🏻‍♀️ Look at this strong, amazing group of woman in for the afternoon class!!! Amazing effort today!! 💪🏼👏🏼💃🏻


6

ALRIGHT TEAM!!! Our sister club @f45trainingarmadale has throw down the challenge❗️❗️ 💥Maximum reps of squat&press in 45seconds 💥

Rules are as follows - Must be full depth squat and elbows must lock out overhead for a rep to count

Male: 30kg barbell 🏋🏻‍♂️
Female: 15kg barbell 🏋️️‍♀️ Top score will win a FREE WEEKS WORTH OF TRAINING and a FREE BODY COMPOSITION SCAN ❗️ Scored by any of our friendly coaches ✅😄 Let’s show everyone how the new kidz on the block do it! 💪🏼😏


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What an awesome start to the week it’s been rolling out our new classes! Tomorrow we have 💥MKATZ💥
MKATZ is a great resistance based workout which incorporates timed drop sets under medium to heavy loads to achieve maximum muscle fibre recruitment, yielding both muscle strength and gain 💪🏼 By increasing the amount of muscle mass on our body, our BMR (basal metabolic rate) or calories we burn at rest throughout the day.... INCREASES!!! #calorieburningmachine 🙌🏼 Come down! Get fit! Get strong! But most importantly!!! HAVE FUN 😁
7 day free trial link: http://bit.ly/ARMADALECBDTRIAL


3

What an amazing group of people we have down here @f45_training_armadalecbd ! @angela.squillace and @matg1981 staying back for a double session of 🌟ALL STAR 🌟 to support @annalora86 through the workout! 🙌🏼 TEAM TRAINING 💥 LIFE CHANGING

Come down and not only get a KILLER workout in 🏋️️‍♀️ but meet an amazing group of people! We’re all in this together 💪🏼 Get your 7 day free trial at http://bit.ly/ARMADALECBDTRIAL


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💣FOXTROT💣 💥Starting the week off with a bang tomorrow TEAM💪🏻 PUBLIC HOLIDAY CLASSES:
6:15am & 7:15am

Join us tomorrow on an EPIC cardio adventure!

FREE 7 day passes available at:

http://bit.ly/ARMADALECBDTRIAL

Happy Sunday TEAM😁


1

💪🏻HOLLYWOOD💪🏻 💥The girls this morning showing us how it’s done and training hard!! Such a great environment to be a part of🙌🏻 ⚡️We support our members in and out the studio,
To join the TEAM and see what all the fuss is about,
Sign up for a 7 day FREE pass:

http://bit.ly/ARMADALECBDTRIAL

Happy long weekend TEAM😁


3

💥ATHLETICA💥 We’ve got a goodie for you all tomorrow! 💪🏼😍 Who’s coming?! 🙋🏼‍♀️🙋🏼‍♂️ Spots available in all 4 session times!!! 🙌🏼 Not a member yet? 😱 Jump on our 7 day free trial at http://bit.ly/ARMADALECBDTRIAL
Let’s start our FRIYAY off with a BANG 💥


2

⚡️F45 CHALLENGE⚡️ @_kat_hughes with a cheeky mid-CHALLENGE InBody composition scan! Absolutely killing it 💪🏻
👇🏻1.6kg body fat
👆🏻700g lean muscle
👇🏻3.9% body fat!! All in just 4 weeks!

Keep it up mate


12

F45 global ambassador @paigehathaway worked out with @shape magazine and demonstrates why F45 will leave you feeling sweaty, breathless, and wanting more! @f45_training_flatiron #shape #shapesquad

To join the TEAM at @f45trainingarmadale grab your 7 day FREE pass at:

http://bit.ly/F45ARMADALEONEWEEKFREE

#Repost @f45_training


3

💥Wishing Grant & Nicola Safe travels back to Broome, Thankyou for visiting us at @f45trainingarmadale
Look forward to catching up next time 💪🏻 @f45_training_broome
TEAM TRAINING🔹LIFE CHANGING


7

💥NEW CLASS SCHEDULE💥

From next week TEAM!

We’re onto the full throttle class programming:
⚡️FOXTROT
⚡️ALL STAR
⚡️ATHLETICA
⚡️MKATZ(new strength class)
⚡️BROOKLYN
⚡️HOLLYWOOD (old faithful💪🏻) Grab your FREE 7 day pass and change your life today👌🏻 http://bit.ly/ARMADALECBDTRIAL


7

Mum and Daughter power team 👭 @rachaelhallll and Angela putting in the work at tonight’s 💥ATHLETICA💥 class 🙌🏼 Training buddies/partners are a great way to help keep us motivated, accountable and consistent with our training! TEAM TRAINING 💥 LIFE CHANGING 💪🏼 Become part of our team!!!!!🤸🏻‍♂️🏋🏻‍♂️🏃🏼‍♀️ Register for your 7 day free trial at http://bit.ly/ARMADALECBDTRIAL


2

💃🏼SALSA OR F45?💃🏼 🤣 @rockgodess85 killing it this morning, and also smashing the 8 week challenge!! Can’t wait to see her end results.. keep it up💪🏻👌🏻 NEVER MISS A MONDAY TEAM.. lots of sessions left today if you have missed out this morning😁


11

💥SUNDAY FUNDAY💥

We’re halfway through the CHALLENGE, TEAM💪🏻 Time to give it our all and reach those goals!

To join our team on a 7 day free trial,
Visit:
http://bit.ly/F45ARMADALEONEWEEKFREE


4

🌟FUNCTIONAL 45🌟 ❗️NOW OPEN❗️ ⚡️HIIT- Burns more calories
⚡️Builds lean muscle ⚡️Reduces body fat

Join us on a 7 day FREE trial at:

http://bit.ly/ARMADALECBDTRIAL

WITH:
⚡️Access to 2x F45 clubs
⚡️Up to 70 classes per week to choose from
⚡️4x 8 week challenges included.

Join the TEAM TODAY!


7

⚡️SATURDAYYYY⚡️ Hope everyone is enjoying their weekend👌🏻
We had a massive week of training at @f45trainingarmadale and tomorrow we are halfway through the challenge!

Keep it up TEAM💪🏻 To join us on a 7 day FREE trial, visit:

http://bit.ly/ARMADALECBDTRIAL

@sarajg91 @___.renee.___


1

IT’S OUR ONE WEEK ANNIVERSARY SINCE OPEN DAY!!!!!! 🤣🤣😅 What a way to start Saturday morning!!! 🏆HOLLYWOOD🏆 Well done team!!!! That was EPIC!

7 day free trials available 🙌🏼 Follow the link at:
http://bit.ly/ARMADALECBDTRIAL


2

❗️HEY TEAM❗️ We have a stretch and prehab workshop after our last HOLLYWOOD session at 9:10am tomorrow (Saturday 24th FEB)
With special guest @tylerhall51
Don’t miss out 😁💪🏻


8

💥CONGRATULATIONS💥

To: @mrs.guesty & @ferndredge for taking out the females quickest sled challenge

AND @hermanxo & @knapmanlochey for placing 2nd in the male sled challenge 😜

Well done ladies & gents, enjoy your hard earned FREE week of training 💪🏻


10

💥ATHLETICA💥

WHAT A MORNING! The early crew have smashed their sessions and are ready to power through the day and into the weekend 🙌🏼 Only a few more foundation memberships left!!! GET IN QUICK BEFORE THEY ALL GO!! Follow the link and unlock your inner athlete 💪🏼🏃🏼‍♀️ http://bit.ly/F45ARMADALECBD


5

💥HI 5’s all round 👏🏻💥 Join the TEAM that celebrate our hard work with each other 👏🏻🙌🏻 7 days FREE available at:

http://bit.ly/ARMADALECBDTRIAL


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