F45 Training City Square Baton Rouge

How often should you incorporate a rest day?

🔴If you’re working out 4-5 days per week, you should take two recovery days per week.

5 benefits to rest days after a workout:
✅Repair & Recover
✅Mental Wellbeing
✅Gaining Strength
✅Balanced & Healthy Lifestyle
✅Enhanced Performance Over Time

What’s your favorite way to recover?

🖐️ High fives to this group who hit major milestones in the last two weeks! Every level is significant of consistency, hard work and self care. We are proud of you!!!

parrish

This fitpro member is consistent not only with her workouts, but her positive attitude!👏

What's something you'd like to share about your life & family?

I'm my daddy's daughter. He taught me to be an avid learner, both by reading and getting hands-on with things, including my 1973 MG Midget! He also encouraged an adventurous spirit, which let me to give F45 a try! I love improving my healthy meal planning and preparation skills- lately with the Instant Pot! Recently, I've been focusing on caring for my 16+ year old dog. I also love traveling with my husband and trying to help all of us live our best lives.



How long have you been a member at F45 City Square & why did you choose it?

It's been almost a year, and should be logging my 200th class this month! I've tried other things and nothing has helped me reach my goals as well as F45 does. I was intimidated at first, but the friendly staff and other members made me feel welcome from the start. I started looking forward to going, which helped me be consistent. Consistency has been the "secret sauce" in meeting my goals. I also like that F45 has a well-designed mix of exercises that contributes to overall fitness, without getting bored - all in a 45 minute time frame.



Do you have a favorite workout or favorite class time? Why?

If I had to choose, it would be the hybrid workouts. Aerobic fitness and strength are both important to overall health to me.



What's one improvement you've made while being at F45 City Square?

I have gotten leaner and stronger. I have worked up to 5 unmodified chin-ups! My back rarely hurts anymore and I'm no longer intimidated by a box jump!

HYROX HOUSTON was just announced! 📣 March 15 & 16, 2025 - two days to bring our F45 City Square team of competitors. Early bird registration opens today for F45ers only. 📧 Check your newsletter for the special link. You’ll enter your info to get an email Wednesday and will have 48 hrs to purchase your ticket. After that, it opens to the public and IT WILL sell out, so grab it now!!! There are age xategories. Options are race alone, race as doubles (mixed or same s*x), or race as a relay (mixed or same s*x). Comment below 👇 if you are interested but need a partner.

Join us for Hyrox training classes on Wednesdays (starting next phase) or Sundays at 9:45am (very limited spots so prebook). Non-members are welcome. Reach out for pricing. Let’s goooo! 💥 SWIPE TO SEE THE RACE BREAKDOWN! 🏃

Need a healthy lunch recipe for the week? Here you go! 🍗 🍝

Instructions:
1. Pre heat oven to 400 degrees (F)

2. Shred or halve Brussels sprouts, toss in olive oil and salt/pepper to taste

3. Evenly spread Brussels in a single layer on a sheet pan and cook for 20 minutes.

4. Meanwhile, cook your pasta according to package and prepare your chicken using desired method (i.e. grilled, skillet, air fryer)

5. Once all components are cooked, divide ingredients in two and assemble a bowl now and refrigerate leftovers for tomorrow.

6. Drizzle with balsamic glaze and dig in!

Another successful year of our member networking social event! We love being able to support the community and our member’s businesses. If you weren’t able to make our event, but are interested in reaching out to any of our members about their businesses, check out our member business directory in our profile. As always, we love our F45 fam! ❤️

🏆 IT’S MILESTONE SATURDAY🏆 We had several levels of achievements the last two weeks. We are super proud of all of you and how far you’ve come. Congrats for making your health a priority and for slammin’ the workouts consistently, day in and day day out.

- 250 classes
- 1000 classes
- 250 classes
- 1000 classes
- 100 classeswilson8 - 100 classes

F45 is upgrading their tech platform and bringing a new texting system! 📱These changes will happen gradually and should be completed by the end of the month. We appreciate your patience while we learn to navigate the new system. You may see some differences in emails or other communication. Don't hesitate to reach out with any questions or let us know if you’re receiving something incorrectly.

Here’s a few ways to prevent injuries during workouts! 💪

During August only, our Wednesday 5:30pm class will be replaced with HYROX training. This class is available to members, however, it is extremely limited and is designed for competitive workouts. We appreciate your understanding and support for our HYROX team❤️

During August only, our Wednesday 5:30pm class will be replaced with HYROX Training. This class is available to members, however, it is extremely limited and is designed for competitive workouts. We appreciate your understanding and support for our HYROX team. ❤️

🎉Lots of celebrating this week for our members. Hard work🟰big gains! So proud to have you all as part of our City Square family 👧🏻🧒🏽👦🏼👩🏾👨🏻👴🏽 Give these members high five 🖐️ next time you see them in studio!

This month, we introduce you to early bird OG member, Matthew LaBorde!

You can typically find this hard-working Baton Rouge native & LSU fan consistently working out with the 5:15 crew!

What's something you'd like to share about your family?

With 3 young children, our family is constantly on the go at school events, practices, games, etc. It's why the 5:15 am class is my usual class... I would struggle to find time for a workout without an early morning time.

How long have you been a member at F45 City Square?

I've been a member since City Square opened in Feb 2020. I was looking for a workout that incorporated cardio & weights. I'd grown tired of a standard gym and working out on my own.

Do you have a favorite workout or favorite class time? Why?

I love class formats with 10+ stations. The different workouts help the class go by quickly!

What's one improvement you've made while being at F45 City Square?

Attending the 5:15 class regularly. I was not a morning workout person before F45, but that class has helped me change my daily routine to juggle the work/life balance.

Do you have a guilty pleasure snack?

I love getting a bowl from Everbowl, or a smoothie from Playa bowls as an after workout treat.

Someone say SALE? 🏷️ Don’t miss out on our back to school promo…DM us to purchase!

Adult lunchables? Yes please 😍 What you’ll need:
-3 medium egg (hardboiled)
-5.1 ounce turkey breast (low sodium deli, sliced)
-8 piece cherry tomatoes
-2.5 ounce baby carrot (raw)
-2.2 ounce wholegrain crackers
-2.2 ounce hummus
-5 ounce blueberries
Assembled your balanced “lunchable” & enjoy! 🍅🥬

📢 GET PUMPED, TEAM! We are bringing you even more value to your membership! 🪪 The F45 Passport Program is launching July 31st!!! This global program allows you to visit ANY F45 studio worldwide 🌎 . Here’s what you need to know:

💥Passport is included for all active, Unlimited Memberships (month to month and prepaids). You will receive 6️⃣ credits per calendar month (non transferable and they don’t roll over so use them).

🤳Booking is available through the F45 App only and allowed only 24 hrs before class time (Train, search for studio near you, choose class, select “Passport visit” for eligible sessions) You’ll be required to enter a 💳 (visit is free, but you are responsible for any late/no show fees).

✈️ With this new perk, there’s no need to suspend when traveling. Suspensions are still available, but will now be charged a one time $20 fee. No charge for medical suspensions.

🌎 If your current membership doesn’t qualify and you want to take advantage of this awesome new perk, see a Coach or reach out for upgrade options.

We’re excited to bring this new perk to valued members and look forward to seeing you grow and thrive, no matter where life or your travels take you. Don’t forget to share & tag us when you visit another studio!

Please join us for "Fueling Recovery," by VIP speaker, Katherine Belou. After the short presentation, we will host a new F45 recovery class titled FLOW (45 min).

This event is free, but you must prebook in the app as spots are limited. The event will be available for booking 2 weeks out like our other classes.

Get ready for our Build Phase, which starts Monday. We will be kicking Phase 8 off with TRIALS for 2 weeks, with a few special workouts to challenge us, encourage competition and a few prizes along the way (swipe to get hyped). Check out the calendar to see which days will be TRIALS focused. 🔴🔵

HUGE NEWS!!! We are South Louisiana's latest HYROX OFFICIAL TRAINING GYM. We are so exciting to be an affilitate for this global competition and to be able to provide cutting edge training and technology to prepare you for your next HYROX race.

Our Wednesday 5:30pm classes in August will be used for our HYROX training team. Other members are welcome to join us, although the classes are extremely limited.

Our first HYROX event is Aug 7th for the PFT (personal fitness test). This test is used to gauge your fitness level and help determine what cateogry/level you should enter for your next HYROX race. Other members can join us for the free PFT, but you must preregister in-studio ($20 for non-member guests). Comment for the registration link.

Make sure you swipe to learn more about HYROX and the free PFT Event. Let's do this!!!

It's that time of year again! Our Member Networking Social is a great out-of-gym opportuntiy to get to know each other better and share about each other's business services. We all want to support each other as much as we can.

- Aug 22, 6-8pm at Rouj Creole
- $25 gets you beer, wine, small bites, listing in our online busienss directory and a social media shout-out for your business the week of the event (plus it's a write-off)
- Registration is open through our profile link. RSVP by 8/15/24.

Shout out to these awesome members for reaching milestones recently!!! You guys are killing it 🙌

- 100 classes💥
- 100 classes💥
- 100 classes💥
- 500 classes💥💥💥

F45 Trials is back, better than ever and with brand new workouts and assessments for 2024!
From July 22nd through August 4th, we will push ourselves to complete 7 in-studio stages, each with a companion assessment in the F45 Training app to measure our fitness potential.
F45TV will display leaderboards on the billboard and movement TVs, showcasing top-scoring members based on assessments and LionHeart Attendance for our studio. Each day, you’ll be able to see both our top members and studio, compared to other F45 studios around the globe. Who’s topping the leaderboards this time? 🏆

You can typically find this early bird working out with the 5:15 crew, always with a gentle smile on her face and an ear to listen! ☀️

Tell us a little bit about yourself:

I am not originally from Baton Rouge but moved here to go to LSU for college and then graduate school and have continued to live in BR for the last 14 years.

I am a social worker at Our Lady of the Lake Hospital and I work in the Cardiac ICU and love what I do and getting to work with patients everyday!

What's something you'd like to share about your family?

I have the most supportive and encouraging parents

What do you like to do in your free time?

I love spending time with family and friends. I love to travel....recently went to Denver Colorado and will be going to Paris in August for the Olympics.

How long have you been a member at F45 City Square?

August of 2021, almost 3 years ago

Do you have a favorite workout or favorite class time? Why?

Hollywood on Saturdays...hybrid workouts are my favorite. Love my 5:15am crew on weekdays!

What's one improvement you've made while being at F45 City Square?

F45 has improved my endurance, strength, confidence and knowledge base.

Do you have a guilty pleasure snack?

I love getting a bowl from Everbowl, or a smoothie from Playa bowls as an after workout treat.
❤️💙🤍

We want to honor all of our heroes! Starting July 1, all military and first responders will receive 20% off when they join under our Unlimited Month-to-Month membership. This discount is not available online, so please reach out to us to grab your $aving$. IDs will be required upon signing up.

Who qualifies? All active Military, EMS, Firefighters, Police and Nurses

Existing Members: If you qualify under this new option, please reach out and we will adjust your account moving forward. We appreciate you all!

🙌 Weekend vibes 🙌

Check out our revised schedule for 4th of July weekend 🇺🇸 Enjoy the holiday!

🖐️High fives🖐️ to for killing his 500th class and to for slamming 250!!! Two of our leading men in the studio! Shout out for the hard work 💪🏽