HYROX training,every other Saturday.
F45 Training Cooper City runs a HYROX training session every other Saturday at 7:00 AM: running paired with the race stations — sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges and wall balls — coached and scaled to you. F45 is an official HYROX training partner. Your first class is free, HYROX Saturdays included.
Book a HYROX Saturday — first class free
A coach texts you to lock in your first class. No payment, no commitment.
What the session looks like
HYROX is a race with a fixed format: eight 1 km runs, each followed by a workout station. The Cooper City session takes that format and fits it into a coached 45-minute class. You run, hit a station, run again. The coach sets your sled weight, your rep count and your pace, so a first-timer and someone with a race in six weeks train side by side.
| Race station | What you do in class |
|---|---|
| SkiErg | Timed intervals on the ski erg |
| Sled push / sled pull | Loaded sled work, weight set by the coach |
| Burpee broad jumps | Distance-based sets, scaled to step-outs if needed |
| Rowing | Timed intervals on the rower |
| Farmers carry | Kettlebell carries for distance |
| Sandbag lunges | Walking lunges, sandbag or bodyweight |
| Wall balls | Rep sets, ball weight and target height scaled |
Exact stations and loads vary by session — the coach programs each Saturday. Every other Saturday, 7:00 AM slot. The rest of the week runs the normal cardio / resistance / hybrid rotation — see the class schedule. Run Club meets every other Sunday at 6:15 AM if the running is the part you want more of.
Why train HYROX at an F45
HYROX named F45 its official training partner in 2024 — the two formats fit: F45 already trains strength and conditioning in the same session, on the same equipment the race uses (sleds, rowers, ski ergs, kettlebells, sandbags, wall balls). At Cooper City the session runs with two coaches on the floor, like every other class.
If you’re preparing for a race, pair the Saturday session with the weekday hybrid classes and Run Club. If you’re not racing, it’s simply a very hard, very satisfying Saturday workout. New to F45 altogether? Start with what a class looks like or F45 for beginners.
HYROX questions
Where can I do HYROX training near Cooper City?
F45 Training Cooper City, 9600 Stirling Rd, runs a HYROX training session every other Saturday at 7:00 AM. F45 is an official HYROX training partner, so the session is built around the actual race stations — running paired with sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges and wall balls. Your first class is free, HYROX Saturdays included.
What is HYROX?
HYROX is a fitness race: eight 1 km runs, each followed by a functional workout station (SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges, wall balls). Every event is the same format worldwide, so times are comparable and it has become the most popular mass-participation fitness race. Training for it means building running endurance and strength-endurance at the same time.
When are the HYROX sessions at F45 Cooper City?
Every other Saturday, in the 7:00 AM class slot. The regular Saturday classes (8:05 and 9:10 AM) run as usual. Ask the front desk or check the studio's Instagram for which Saturday is next.
Do I have to be training for a HYROX race to come?
No. It's a coached 45-minute class like every other F45 session — the stations are scaled to you, the coach sets your sled weight and rep counts, and plenty of members do it simply because it's a great Saturday workout. If you are racing, it's the closest thing to a rehearsal you'll get in Cooper City.
Is F45 an official HYROX partner?
Yes. HYROX named F45 Training its official training partner in May 2024 and the partnership was extended in 2025, which is why HYROX-format workouts are part of F45 programming worldwide, including at Cooper City.
Is the HYROX session free to try?
Yes — your first class at F45 Cooper City is free, and you can make it a HYROX Saturday if you like. Book through the form on this page and tell the coach you want the HYROX slot.
What should I bring to a HYROX class?
Running shoes with some grip (you'll push a sled), a water bottle and a towel. There are showers on site. Come 10–15 minutes early the first time so the coach can walk you through the stations.
Your first class is free
Come see it for yourself. Book below or call, and a coach will text you to lock in a time.