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PHASE 4, WEEK 2: We’re on a roll with Phase 4! We can see the roles that stability/core work and anaerobic threshold training are playing in this base phase.

Be aware that the Saturday workout will alternate between Trackstars and Special Ops Hollywood during this phase. This week is a Special Ops week!

Are you ready to rock this second week, F45 Edgewood DC?!

#f45 #f45training #f45_training #f45edgewooddc #f45edc #series2 #phase4 #week2 #quarterbacks #tokyodisco #tripledouble #gemini #apex #specialops #specialopshollywood #pegasus #fitness #workout #weeklyschedule #weeklycalendar #weekataglance

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F45 FLEX: F45 Flex is an open-gym concept that allows members to complete a standardized version of that day’s workout independently during a specified window of time.

Do you want Flex to come to F45 Edgewood DC? Check out our story on Thursday, April 4 to share your thoughts with us!

#f45 #f45_training #f45training #f45flex #poll #memberpoll #question #fitness #workout

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READY, SET, GO!: F45EDC Run Club kicks off today (hopefully)! We’re still waiting to make the call on the weather, so stay tuned to see if we postpone our kickoff to next week, but hopefully we’ll be able to hit the trail tonight. Please come dressed appropriately for the weather and do not plan to leave personal items in the studio as class will be happening. We can’t wait to run with you!

#f45 #f45_training #f45training #f45edgewooddc #f45edc #f45edcrunclub #runclub #bryantstreetdc #free #public

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Hello F45 Edgewood DC! Welcome to Series 2! We are going back to the beginning of our base, build, peak cycle with Phase 4. In this base phase, we will have three areas of focus: anaerobic threshold training, core/stability training, and the six primal movement patterns.

The anaerobic threshold is the highest exercise intensity that a person can sustain for a prolonged period of time without lactate substantially building up in your blood, which diminishes performance. Increasing anaerobic threshold leads to enhanced muscular endurance and work output, improving overall fitness.

During this phase, we will be challenging the core with unilateral movements to improve our functional stability and strength. We will also use equipment such as the balance trainer to facilitate our stability work.

Finally we will renew our foundational work with the six primal movement patterns: push, pull, squat, hinge, lunge, and twist, by focusing on quality of movement and volume of work.

We’re back to the base, but we’re definitely not taking it easy: let’s get ready to work, Edgewood DC team!

#f45 #f45_training #f45training #f45edgewooddc #f45edc #newseries #series2 #newphase #phase4 #basephase #anaerobicthreshold #anaerobicthresholdtraining #core #stability #training #primalmovementpatterns #fitness #workout #worksmarter

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MERCH ALERT: We’ve got a new item up this week and everyone who has it says it’s SO comfy! Pre-order your maroon full-zip hoodie by the end of the day on Friday by sending your name and preferred size via DM. Grab it before it’s gone!

#f45 #f45training #f45_training #f45edgewooddc #f45edc #f45merch #newmerch #fullzip #hoodie #oneweekonly #presale

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PHASE 3, WEEK 3: It’s an exciting week at F45 Edgewood DC! This week marks the end of February 2024 Challenge. We are so proud of the participants who have embarked on this journey and we can’t wait to celebrate you this weekend!

Please note that Wednesday’s class will be Benchmark (resistance assessment) instead of Triple Threat (cardio) this week.

#f45 #f45_training #f45training #f45edgewooddc #f45edc #f45challenge #loyals #titans #benchmark #gemini #valor #highrise #piston #fitness #workout #celebration

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FLASH SALE: It’s your lucky day! Today only, you can purchase a TWO week trial for the price of ONE week! That’s right—you’ll get 14 days* of unlimited classes for only $7. DM us to sign up or purchase this deal on our website (link in bio). Don’t miss out on seeing what F45 Edgewood DC is all about!

*Two week period runs from 3/18/2024 to 3/31/2024. Only valid for first time visitors.

#f45 #f45_training #f45training #f45edgewooddc #f45edc #flashsale #2for1 #14days #7dollars #todayonly #luckyday #fitness #workout #deal #starttoday

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YOUR LUCKY DAY IS COMING: Have you been waiting to try F45? Make sure you’re following us before Sunday because we’ve got a great deal for you!

Members, send this deal to your friends! If they sign up for an unlimited membership, you get $50 off your membership fees in their third month.

DM us if you have questions or need more information!

#f45 #f45_training #f45training #f45edgewooddc #f45edc #flashsale #comingsoon #luckyday

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*TASTY TUESDAY*
This Tasty Tuesday concoction is a combination of two different recipes from the F45 Training Recipe Library. While the protein portion of this dish is meat-based, the rest of it can be vegan or vegetarian and it can be eaten as its own meal. Here are the recipes for Greek lamb meatballs with Mediterranean quinoa salad:

*LAMB MEATBALL INGREDIENTS*
-14 oz ground lamb
-¼ cup onion, finely diced
-2 garlic cloves, minced
-⅛ cup breadcrumbs
-1 medium egg
-½ teaspoon dried oregano
-A pinch of himalayan sea salt and black pepper
-¼ cup feta cheese crumbles

*INSTRUCTIONS*
-Line a baking tray with baking paper and preheat oven to 390°F.
-To make meatballs, place ground lamb, onion, garlic, breadcrumbs, egg, oregano, feta salt and pepper into a large bowl, using hands to mix together until well combined.
-Roll meatball mix into eight meatballs (I made 9) and place on baking tray and cook for 25 minutes or until well browned.

*QUINOA SALAD INGREDIENTS*
-1 cup quinoa
-1 ½ cups water
-½ cup onion, diced
-1 ½ cups cucumber, diced
-1 cup cherry tomatoes, sliced
-¼ cup kalamata olives, sliced
-2 tablespoons walnuts, chopped
-2 tablespoons hemp seeds
-¼ cup baby spinach leaves, ripped/chopped
-2 tablespoons dried oregano
-3 tablespoons olive oil
-3 tablespoons balsamic vinegar
-Salt to taste

*INSTRUCTIONS*
-In a small saucepan, boil water and add in quinoa. Cover and cook for 14 minutes, until just cooked and water has absorbed. Set aside.
-Combine ingredients for Balsamic Dressing and set aside.
-Add onion, cucumber, tomato, olives, walnuts, hemp seeds and spinach leaves to a bowl with cooked quinoa and mix until well-combined. Stir through oregano.
-Add in Balsamic Dressing and stir through until well-coated.

This meal is definitely making its way into the regular rotation—when will you try it?

#f45 #f45_training #f45training #f45edgewooddc #f45edc #f45challenge #f45challengefood #f45recipe #f45recipelibrary #tastytuesday #lambmeatballs #quinoasalad #yummy #delicious #healthyfood #healthyrecipes

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TECHNIQUE OF THE WEEK (PART 2): It’s week 6 of the February 2024 F45 Challenge and that means we’ve got two new movements to show you for Technique of the Week! This second movement comes to you from Triple Threat; it’s a single leg in-out hop on the agility ladder. If this is uncomfortable or if you’re still working your way up to this movement, pay attention for some modifications you can use during class!

Coaches: Nicole (@nicole__decastro ) and Carly (@schofink )

#f45 #f45_training #f45training #f45edgewooddc #f45edc #f45challenge #challenge #motivationmonday #techniqueoftheweek #agilityladder #agility #hop #singleleg #triplethreat #hybridtraining #fitness #workout #howto #breakdown

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TECHNIQUE OF THE WEEK (PART 1): It’s week 6 of the February 2024 F45 Challenge and that means we’ve got two new movements to show you for Technique of the Week! This first movement comes to you from Titans; it’s a suspension trainer reverse fly. If this is uncomfortable or if you’re still working your way up to this movement, pay attention for some modifications you can use during class!

Coaches: Nicole (@nicole__decastro ) and Carly (@schofink )

#f45 #f45_training #f45training #f45edgewooddc #f45edc #f45challenge #challenge #motivationmonday #techniqueoftheweek #suspensiontrainer #reversefly #titans #resistancetraining #fitness #workout #howto #breakdown

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