F45 and CrossFit are two of the most popular fitness regimes that have gained a lot of attention in recent years. Both programs are known for their high-intensity, full-body workouts that are designed to challenge and push participants to their limits. However, there are some key differences between these two programs that may make one more suitable for a particular individual than the other. In this article, we will take a closer look at the history of each program, their similarities, and differences, and sample workouts to help you decide which program is right for you.
History of F45
F45, which stands for “Functional 45,” is a team-based training program that was founded in Australia in 2011 by two personal trainers, Rob Deutsch and Adam Gilchrist. The program was designed to provide a fun and effective workout that could be completed in just 45 minutes. The first F45 studio opened in Sydney, Australia, and the program quickly gained popularity due to its unique format and focus on functional training.
Functional training is a type of training that focuses on exercises that mimic real-life movements, such as pushing, pulling, and twisting. These types of exercises are designed to improve overall fitness, strength, and flexibility, and are believed to be more effective for preventing injuries and improving performance in daily activities.
F45’s popularity continued to grow, and the program has now expanded to over 2,000 studios in over 40 countries around the world. The program continues to be a popular choice for people of all ages and fitness levels due to its fun and effective format and focus on functional training.
History of CrossFit
CrossFit is a strength and conditioning program that was founded in 2000 by Greg Glassman. Glassman is a former gymnast and personal trainer, and he designed CrossFit as a way to improve overall fitness and prepare his clients for any physical challenge they might encounter in their daily lives.
The program combines elements of weightlifting, gymnastics, and cardio, and is known for its high-intensity workouts that are designed to push participants to their limits. The program’s focus on functional movements, such as squats, deadlifts, and presses, and its use of Olympic weightlifting and gymnastics movements, has made it popular with athletes and military personnel.
CrossFit’s popularity continued to grow, and the program now has over 20,000 affiliates in over 150 countries around the world. The program is known for its strong community aspect, and many participants consider the program to be a lifestyle rather than just a fitness program.
Similarities and Differences
Despite their differences, F45 and CrossFit have several similarities. Both programs are known for their high-intensity, full-body workouts that are designed to challenge and push participants to their limits. Both programs also focus on functional training, which is designed to improve overall fitness, strength, and flexibility.
One of the main differences between F45 and CrossFit is the format of the workouts. F45 is a team-based training program that combines elements of high-intensity interval training (HIIT), circuit training, and functional training. Each class is 45 minutes long and is led by a trainer who guides participants through a series of exercises that are designed to target different muscle groups. F45 focuses on building strength, endurance, and cardiovascular fitness through a variety of exercises that include weightlifting, cardio, and bodyweight movements.
On the other hand, CrossFit is a strength and conditioning program that combines elements of weightlifting, gymnastics, and cardio. Workouts are called WODs (workout of the day) and can last anywhere from 10 to 30 minutes. CrossFit workouts are high-intensity and are designed to push participants to their limits.
Sample Crossfit Workout
Part A
Complete 5 Rounds in the Shortest Time Possible
20 Air-Squats
10 Burpees
10 Toes-to-bar
Part B
Deadlifts, 5 Sets. 90 seconds rest in between.
15,12,9,6,3
Sample F45 workout
Warm-up: 5-minute jog or bike ride, followed by dynamic stretching and mobility exercises.
Circuit 1:
Jumping jacks (30 seconds)
Push-ups (30 seconds)
Squats (30 seconds)
Plank (30 seconds)
Rest (30 seconds)
Repeat the circuit 3 times
Circuit 2:
Rowing machine (30 seconds)
Dumbbell press (30 seconds)
Lunges (30 seconds)
Pull-ups (30 seconds)
Rest (30 seconds)
Repeat the circuit 3 times
Circuit 3:
Battle ropes (30 seconds)
Burpees (30 seconds)
Box jumps (30 seconds)
Kettlebell swings (30 seconds)
Rest (30 seconds)
Repeat the circuit 3 times
Cool-down: 5-minute walk or bike ride, followed by static stretching and foam rolling.