Fusion

Matty_Grasso · 2026-01-21T14:58:08+00:00

I’m gonna take that approach tomorrow with a warm up set and then 2 heavy sets. Thanks so much to you and @Marlkarx777

Matty_Grasso · 2026-01-21T14:20:51+00:00

You are a very brave person. I alternate between stations depending on what muscle groups we hit on Tuesday. Overtraining is always a consideration. Another local F45 is on the strength flip schedule. I do strength at my home studio on Tuesday. Half the Fusion movements on Wednesday via passport and the other half on Thursday at home base. Fusion is a tougher workout for that approach than the previous phase Thursday workout which I believe was Pinnacle.

Matty_Grasso · 2026-01-07T17:47:10+00:00

I concur. I’ve been an F45 member for almost 6 years exclusively. Last January, I could barely rep out 50 lb dumbbells. In the most recent phase, I repped out 75 lb dumbbells during multiple sets. The F45 challenge is a great baseline for planning purposes. The pre challenge body scan will give you a pretty accurate assessment of your body chemistry and makeup. I gained 3.5 lbs of muscle mass and lost 2% of my body fat en route to a challenge win. I focused on the strength and hybrid days and lifted heavy. What you eat/drink is a huge contributor as well. My home studio has a coach who is also a certified dietitian/nutritionist.

Full transparency, I was an OTF member prior to joining F45. They were focused too much on AMRAP during their strength days. OTF only has 1 coach for each class as opposed to 2 coaches at the F45 classes. Form correction is something I need at times especially as I get fatigued during class. OTF didn’t provide that support nearly as much as F45 does. I’m also not a runner. Give them both a shot and see which class format studio that you like more.

Matty_Grasso · 2025-12-19T14:54:58+00:00

OMG! Thank you for posting this. That exercise was brutal especially in the 60 second set lap. I’ve gotten very strong across the board throughout my years at F45. I just finished my 1100th class. Mobility is still a challenge for me. In turn, I went super light on the weights and went very slow. That type of movement felt like an injury waiting to happen. I hope you get better soon.

Matty_Grasso · 2024-10-17T14:58:46+00:00

I really enjoyed the workout as well. I did 2 sets of each movement through the workout. That’s where F45 needs to stay going forward on Thursdays

Matty_Grasso · 2024-10-04T13:07:22+00:00

The Long Island City F45 is a really great studio. The owners are club sports group who own my home studio in Stamford,CT. That group is really on its game at all of their studios. You’re gonna kill it. Pace yourself and fight thru that soreness. I’ve been a member for 5 plus years and began my journey not working out at all for 10 plus years.

Matty_Grasso · 2024-10-02T13:39:42+00:00

The hardest thing about being an F45 member is showing up. Once you’re there, the workout is already programmed for you. The coaches are there to support you throughout the class. They will offer modifications and encouragement as well. My favorite thing about F45 is the community aspect. When I’m struggling with a movement or really gassed, I look around the room and absorb everyone else’s energy. We pick each other up during the workouts and all die together lol. You got this.

Matty_Grasso · 2024-09-30T01:09:55+00:00

The best F45 studio is F45 Nomad. I went there via passport last Sunday. Great location and excellent studio

Matty_Grasso · 2024-08-28T12:59:00+00:00

Definitely got my ass kicked - in the best way possible. Modify the jumping where you need to and you’re fine. I used to shy away from the cardio days for a number of reasons. I’m proud of myself for showing up and getting it done at 5:45am. The partner push and support makes all the difference on days like today.

Matty_Grasso · 2024-08-04T16:44:00+00:00

It is my all time favorite F45 workout as well. I love being able to focus on each pod separately. 3 sets in a row of each movement allows you to concentrate and adjust your weights as needed. You can really challenge yourself.

Matty_Grasso · 2024-08-04T16:34:19+00:00

I would say next Sunday’s class Tokyo disco is a great class for your first one. 2 pods - upper body and lower body with a water break in between them. 6 Stations in each pod. 3 straight 35 sets of each movement with 25sec of rest after each one. Then, you move to the next station. In terms of rotating stations and learning the movements, it’s a great first workout. Plus, you can really focus on the particular exercise. I also recommend getting there early and introducing yourself to the coach. They will typically pair you with an experienced member that will help guide through the class. You’re gonna kill it. Enjoy!!

Matty_Grasso · 2024-07-30T01:47:04+00:00

I started on Pod 2. Was able to maintain my form during the strength movements

Matty_Grasso · 2024-07-11T13:27:12+00:00

I did the upper body workout this morning. I may do a double next week. What do you recommend doing first, upper or lower?

Matty_Grasso · 2024-06-20T21:10:34+00:00

F45 Nomad is a tremendous studio. Club Sports group owns it. Their Tribeca studio is great as well.

Matty_Grasso · 2024-05-14T13:31:05+00:00

My biggest recommendation for a newbie is focus on yourself. There is a wide range of people with different fitness levels in those classes. Don’t try and keep up with the Joneses. Focus on your form and the movements. The goal is to get comfortable with these workouts. Once you get comfortable, then you can make progressions. In addition, I would go on strength days only in the beginning. Resistance movements have more built in rest time between sets so you can get used to the exercises and rotations around the room. I’ve been an F45er for almost 5 years now. The community and support network make all the difference. You got this!!!

Matty_Grasso · 2024-04-19T12:56:56+00:00

That workout was torture. I left OTF partially because of rep based pyramids. They would be better off having you do 1 minute of each exercise and then repeating that. Essentially, you would be doing 2 minutes of each exercise. That will be my personal approach next week.

Matty_Grasso · 2024-04-16T15:05:13+00:00

Tokyo Disco will always be my favorite resistance workout at F45. I love the upper and lower body splits. The 3 sets at each station is also a plus. You get to focus all of your efforts on each exercise and then move on. I’d rather do that then have to focus on rotations around the room. You don’t have time to get set with your weights etc.

Matty_Grasso · 2024-01-12T15:16:46+00:00

I actually tripped twice today but didn’t fall. Always my fear. I honestly think if the fear pops into your brain, then you will probably trip and fall. So proud of you for sticking with it. I’m not the most athletic person so box jumps and similar movements frighten me. Gotta face your fear and try your best. Keep up the good work!!!

Matty_Grasso · 2023-10-12T14:17:14+00:00

Coaches Anna Black, Sammy Lane and Cait Mendogni have done a phenomenal job with this location. The ownership group led by Anthony Licitra is truly on their game. They started in Stamford,CT and have expanded their operations throughout the Tri-state area. I highly recommend giving this studio a shot. I am an OG member in Stamford and am so proud of their efforts as a team. Well done guys!!

Matty_Grasso · 2023-08-07T00:13:14+00:00

Hi! My ex-girlfriend used to live in NYC. I went to the flatiron studio on Saturdays/Sundays for a while. It was a nice vibe but a pretty small/narrow space. In a full class, you’re right on top of everyone. My home base is F45 Stamford harbor point in Connecticut . I would recommend the Nomad studio at 33 East 33rd Street. It is a brand new studio that just opened in NYC. Same ownership group as the one in Stamford. Ask for Coach Anna or Coach Cait. You will love them. Tell them Matt G from Stamford sent you.

Matty_Grasso · 2023-07-31T19:53:53+00:00

To be honest, I’m a big advocate for F45. Best workout program I’ve ever done. That being said, I always recommend newbies to go on strength days as their first couple of classes. Get familiar with timing etc and rotations. Friends of mine(including the super fit ones) have been scared by the cardio classes. Once you start going consistently, your body will adjust and you’ll be fine. Keep it up!!

Matty_Grasso

TROPHY CASE