What isF45?
F45 is a 45-minute coach-led functional training class. You rotate through timed stations mixing strength and cardio, the workout is brand-new every day, and two coaches walk the floor correcting your form. Functional, 45 minutes — that's the name. Your first class in Cooper City is free.
See it for yourself, free
A coach texts you to lock in your first class. No payment, no commitment.
The format, minute by minute
- Before class. The day’s workout is on the screens. A coach assigns your starting station and shows you the first move.
- Warm-up. Short, coached, everyone together.
- The stations. The bulk of the class. Timed work, timed rest, rotate. Cardio days lean on rowers, bikes, ski ergs and bodyweight; strength days use functional racks, dumbbells, kettlebells and sleds; hybrid days mix both. Demo screens at every station show the movement so you never have to guess.
- Coaching throughout. Two coaches on the floor demo, correct, and scale any move up or down for the person in front of them.
- Done at 45. Cool down, high-fives, showers if you want them.
Cardio, strength, hybrid — why the days rotate
A single workout can’t be the best cardio session and the best strength session at once, so F45 doesn’t try. The week alternates between days that push conditioning, days that load you under real weight, and days that combine them. Over a week you cover everything; over a month you never repeat a workout.
That rotation is the practical difference from formats built around one modality — heart-rate cardio, or the barbell. If you’re weighing options, see F45 vs Orangetheory and F45 vs CrossFit.
Your first class at F45 Cooper City
Book below and a coach texts you to confirm a time. Come 10–15 minutes early. You’ll get a quick tour, a walkthrough of the format, and a buddy who knows the rotations. Then you do the same class members do — same coaching, same workout — for free, with no card on file and nothing to cancel afterward.
Jasmine, the studio manager, gives the tour on video on the home page. The coachesyou’ll meet are listed too.
Questions people ask
What is F45 Training?
F45 is a 45-minute, coach-led group workout built on functional training — movements that mirror how your body works in real life, done across timed stations. Each day is programmed as a cardio day, a strength day or a hybrid of both, and the workout is never the same twice. The 'F' is functional; the '45' is the minutes.
What does a first F45 class look like?
Arrive 10–15 minutes early. A coach greets you, walks you through the format and pairs you with a buddy who knows the rotations. The day's workout is on the screens; every station has a demo playing. You work each station for a set time, rest, rotate, and two coaches walk the floor correcting form the whole way. It ends at 45 minutes.
What should I bring to F45?
Workout clothes, sneakers and a water bottle. There are showers and changing rooms at F45 Cooper City if you want to clean up after.
Is F45 HIIT?
Yes — it's high-intensity interval training in a functional format. Work periods and rests are timed, intensity comes from the pace you choose, and the stations use dumbbells, kettlebells, sleds, rowers, bikes, ski ergs and bodyweight rather than a single machine.
Do I need to be fit to start F45?
No. Every move can be scaled, coaches adjust on the spot, and you work at your own pace on the timer. Most members at F45 Cooper City started as first-timers.
Is there a beginner class?
No — and you don't need one. Every F45 class is the same 45-minute format, and the coaches scale each station to the person in front of them, so a first-timer and a five-year member train side by side doing different versions of the same move. Tell the coach it's your first class when you arrive (come 10–15 minutes early for a walkthrough) and they'll set your weights and modifications. Your first class is free.
What's different about F45 Cooper City?
Two coaches on the floor every class, HYROX-style training sessions, an InBody scanner for body-composition tracking, showers on site, and a 5.0 Google rating from a crew that mostly lives within a few minutes of the studio. Your first class is free.
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.