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F45 Training Frederick MD

@f45trainingfrederickmd

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🔹Team Training • Life Changing
♦️Innovation + Motivation = Results
🔹Functional 45min workouts.
Official HYROX Training Partner

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Your hamstrings deserve some attention🦵

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Runners: calf raises, squats, deadlifts or hamstring curls? I rated every one 1-10 so you know where your gym time actually pays off. Check it out! 👀

✨ Calf raises: your calves, especially the deeper soleus, take some of the highest loads of any muscle when you run. If shin or Achilles pain keeps coming back, start here. Go single leg, slow up, hold at the top, slow down, and add a bent-knee variation for bonus points.
✨ Squats + deadlifts: strong hips and quads mean more power uphill and less pounding on your knees downhill. Single-leg versions (split squats, single-leg RDLs) carry over very well. Go heavy enough that 6-8 reps feels hard.
✨ Hamstring curls: a solid add-on, you can not go wrong with these.

Simple plan: 2 days a week, 3 sets of each, on a rest day or after an easy run.

Send this to the runner friend who swears they don’t need to lift 😅

Have shin, knee or hamstring pain or another issue when running or lifting? We can help🤝 Shoot me a DM or click the link in the bio to speak with me!

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Have plantar fascia pain?? Try these!

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How to be Springy.

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Stop slouching when running 🏃‍♀️ 🏃‍♂️

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My HYROX mindset ✅

Things that run through my mind before doing something I think is hard…

Almost three weeks ago, I wouldn’t have had the opportunity to do this if things had gone differently. Now, I still get to do hard things. I get to challenge myself. I get to compete.

I may not feel physically ready for HYROX on Thursday, but that fire in my belly to compete and push myself is something I hope never goes away.

And I get to show Aly that her mom is tough, that you can do hard things even when you don’t feel ready.

Let’s f*cking go. Boston T-minus 2 days🔥👊🏼

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Your calf, particularly your soleus, is the most used muscle when you run. Here’s how we progress loading it 💪

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Today we tested out a new practice format for LPGA Girls Golf Frederick, and it was a great morning with our girls!

🏌️‍♀️ We started at X-Golf Frederick, using the simulators to work on our swings, ball striking, and golf skills in a fun, competitive environment.

💪 Then we headed next door to F45 Training for a golf-focused workout emphasizing strength, balance, mobility, coordination, and athletic development. Becoming a better golfer isn’t just about hitting more golf balls—it’s about developing the athlete swinging the club!

🍽️ And we finished the morning back at X-Golf for a team lunch, giving our golfers and families a chance to spend some time together away from practice.

This was also a preview of what we’re building for 2027, when we plan to make the X-Golf ➡️ F45 ➡️ Team Lunch format a regular part of our Girls Golf season.

A huge THANK YOU to X-Golf Frederick and F45 Training for welcoming our girls and helping us create an experience that combines golf development, fitness, friendships, and team culture. 💙 @f45trainingfrederickmd @xgolffrederick

Great work today, girls! 🏌️‍♀️💪⛳️

#LPGAGirlsGolf #GirlsGolfFrederick #XGolfFrederick #F45Training

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1:39:08 🏁🔥 HYROX COMPLETE.

Thank You, God, for the strength to push through every run, every station, and every moment we wanted to quit. 🙏🏽 The training paid off!

So grateful to have done this with my sister-in-law @cindy_reella . She’s TOUGH, and our resilience kept us moving when it got hard. 💪🏽

Big thank you to @karenjlentz , Zayn, @victoralban007 Jacob, Silas and Malachai for all the encouragement along the way. ❤️

And to @f45trainingfrederickmd & our entire community — thank you for the support, the training, and the energy leading up to and through race day. 🖤

We pushed. We endured. We finished.

#HYROX #HYROXTraining #F45 #F45Frederick #RaceDay Resilience GodIsGood

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HYROX Solo Debut Washington DC @hyroxamerica

I went in with one strategy: pace slower than I wanted to go so I could make it through. And I did.

Did I like holding back? Absolutely not.
Was it necessary? Yes.

Now I’ve set the bar, I know what to expect, and one month from now in Boston, I’m going to try to go after Sub 90.

But the BEST part of this day? Having my parents, Aly, and my @f45trainingfrederickmd community there cheering me on and supporting me every step of the way. The energy was ELECTRIC.

And somehow… no no-reps, except ONE on wall balls even though I was completely blacked out at that point.

First solo: DONE. ✅
Next goal: Chase SUB 90.

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Was toast😮‍💨

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HYROX DC, you were something special.❤️🔥

It’s really hard for me to put the emotion of this experience into words, but I’ll do my best … 🫶🏻

The feeling of crossing that finish line is something I wish I could bottle up and keep forever. It was hard, but so incredible to push beyond the limits you set for yourself and do better than you ever imagined.

I am so damn proud of us, @katiemazzuchifitness ! 😭
Thank you for doing this with me and pushing me through every single one of those runs. 😅 Love you girl, I appreciate you so much!

Watching my friends race and absolutely CRUSH IT — and celebrating those finish lines together was so inspiring. ❤️

Having my mama, husband, and daughter there (missed my boy), along with my F45 fam was incredible. The encouragement, and support you all gave us meant so much. 😭💛

As a trainer/coach, and a mom to athletes, I’m so used to being on the other side of things — coaching, encouraging, and cheering everyone else on. To have that flipped around and feel that same love and support was such a full-circle moment for me. 😭 I’ll never forget it. ❤️

Thank you God for the ability to do this! What a blessing it is to be able to push your body and mind to a level you’ve never pushed to before. Without Him, none of this is possible. 🙏🏻

What an experience. What a gift this weekend was. And what a wake up call that we are capable of so much more than we think!!! 😤💪🏻

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