F45 Training Staunton

F45 Training Staunton F45 Training is a global fitness community specializing in innovative, high intensity group workouts Meet the Owner:

F45 is a woman owned small business.
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F45 Training is a fun, dynamic new way to work out, whether you’re a professional athlete or it’s your first time ever setting foot in the gym. It’s designed to be non-intimidating and to cater to all different levels of fitness. F45 combines strength, cardio, and high intensity interval training (HIIT) to create an extremely effective workout in just 45 minutes. Each class consists of short burst

s of activity followed by rest. With over 3,500 different exercises, there’s always a new challenge to conquer at F45, and you’ll never do the same workout twice. Classes are as challenging as you want them to be, and the exercises are suitable for any fitness level, from beginner to advanced. The team environment at F45 makes for a positive, upbeat atmosphere that actually makes you look forward to working out. This Staunton location is a HYROX training club, with special Hyrox training sessions and events. You'll meet the owner, Sonya, working out at the studio. She's very involved in the day to day activities of F45, and her favorite thing is seeing life transformations in clients. She CARES about the members and employees, and it shows in the quality of the studio. F45 is a gym routine that "non-gym people" can stick with, and that's what makes their transformations so incredible, both physically and mentally. Sonya has a background in science as a Medical Technologist, and after 22 years in the hospital lab field, she left during the pandemic to be at F45 full time. She has 6 grown children, and also owns and runs our sister business, Stretchology.

No mirrors, no egos. Trainers correct your form, and everyone is welcome in our environment! 🥰
08/05/2026

No mirrors, no egos. Trainers correct your form, and everyone is welcome in our environment! 🥰

08/04/2026

🤩Trainer Tip Tuesday

Spot the difference 👀

A noticeable pelvic drop is common during unilateral movements, especially lunges and step ups. It is often caused by a weak glute med and/or inhibition from the hips.

How to address it? Sometimes it’s as simple as slowing down and reestablishing mind to muscle connection . It’s easy to compromise when you’re just going through the motions.

Slow down the movement. Find range of motion with level hips. Practice reps with eccentric focus and isometric holds at end range of motion. Gradually increase range of motion and resistance as technique improves, or as you’re able to go lower with level hips. Stretch hip flexors to increase mobility. Strengthen glutes with single leg bridges, abduction, and single leg hinge patterns.

Remember that your body will naturally choose the path of least resistance, it should feel harder if you are doing it correctly.

08/02/2026

Clearly our coaches are all fitness all the time… but actually whether it’s fitness tips and tricks or making sure your form is killer or even just stopping by to cheer you on…they’ve got you! Plus they’re pretty great people. Come by and see what all the raving is about 🤗

08/01/2026

Awesome Hyrox session today…come join us! Drop in for a Hyrox session next Saturday.

Join us at 9am today for our pull up challenge! All are welcome. Come cheer others on, participate yourself, and win fre...
08/01/2026

Join us at 9am today for our pull up challenge! All are welcome. Come cheer others on, participate yourself, and win free swag.

07/31/2026

Look at that big smile on Allison’s face! That’s what 200 F45 workouts looks like. 🤩 Congratulations, Allison! Allison J Sprouse

07/31/2026

Congratulations to Ali  for hitting her first F45 milestone, 25 workouts! Keep up the great work, Ali! 🤩🙌 Ali Lupton

07/31/2026

Join us celebrating this birthday girl today. She just had an F45 milestone also, congratulations Stephanie on passing 2000 F45 workouts! 🎉🎉🤩 Stephanie Sandy-Corbett

Wanna come show off, have some fun, and win free swag? Join us and Navy Recruiting Staunton VA Saturday at F45 at 9:00am...
07/30/2026

Wanna come show off, have some fun, and win free swag? Join us and Navy Recruiting Staunton VA Saturday at F45 at 9:00am. Let’s see what you’re made of 💪💪
Free and open to the public

Address

106 Rowe Road
Staunton, VA
24401

Opening Hours

Monday 5am - 7pm
Tuesday 5am - 7pm
Wednesday 5am - 7pm
Thursday 5am - 7pm
Friday 5am - 6:15pm
Saturday 7am - 10am

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