What Comes After F45?

If you've been doing F45 for the last 6 months and have decided that you're ready to take things up a notch, you should definitely come and talk to us

F45 is a great way to boost your cardio but well-rounded fitness emcompasses a lot more than a repetitive, low-skill, cardio circuit class can deliver

To be truly fit, you'll need to develop strength, power, and coordination - You'll need to develop the 10 General Physical Skills...

What Are The 10 General Physical Skills?

  • Cardiovascular/respiratory endurance - The ability of body systems to gather, process, and deliver oxygen.
  • Stamina - The ability of body systems to process, deliver, store, and utilize energy.
  • Strength - The ability of a muscular unit, or combination of muscular units, to apply force.
  • Flexibility - The ability to maximize the range of motion at a given joint.
  • Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
  • Speed - The ability to minimize the time cycle of a repeated movement.
  • Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.
  • Agility - The ability to minimize transition time from one movement pattern to another.
  • Balance - The ability to control the placement of the bodies center of gravity in relation to its support base.
  • Accuracy - The ability to control movement in a given direction or at a given intensity.

Looking at the list above, how do you think you'd rate?

Would you get an A+? 

Did you know that CrossFitters train all those skills on a regular basis?

What is CrossFit and how is it different to F45?

A Quick Comparison*

*Based on a two week trial and talking to Adapt members that used to train at F45


Adapt CrossFit

Free week trial



Can start immediately

yes, because

classes are low skill, low weight circuits

no, because

classes can contain complex barbell and gymnastics movements


45 minute class

1 hour session

Trains all The 10 General Physical Skills

no, not all of them


Opportunity for Mastery



Quality Coaching, Ongoing Accountability & Support


Our coaches are world class - Our hybrid memberships offer ongoing 1:1 PT

Competitive Opportunities

F45 World Series

The CrossFit Open & Local Competitions


"The reality is that you can go through an entire F45 class without speaking to the person right next to you - Good luck trying that at Adapt..."

"The guys and girls at Adapt train with a shared vision. It’s the shared suffering that builds our camaraderie and real connection"

Our Process

Everything starts with a discovery session

Before training with Adapt (Personal Training or Group Class), you must book in for a FREE Discovery Session

The aim of this initial catch-up is to find out more about you, what you're looking for, and confirm that we can help you - we'll cover things like your exercise and health history, your current lifestyle and nutritional habits, and your fitness goals

Depending on your experience, we'll then recommend the most appropriate way for you to get started - which generally, will be one of two options:

you've done CrossFit before

(within the last 2 months) - we'll organise a testing session; or

you're new to the Gym/CrossFit

we'll organise for you to commence out Fundamentals program


Learn The Movements| Build Fitness | Your Own Dedicated Coach

Dedicated Coach

We will match you with a coach who will lead you through a set curriculum to teach you the fundamental movements of CrossFit 

Learn The Movements

Learn how to move correctly and give you tips and strategies to help you succeed in a group class setting - All at a pace that suits you

Build Fitness

The workouts included in the curriculum will help you to develop a base level of fitness as well as help develop the mental toughness required to succeed in CrossFit 

After successful completion of a Testing Session or Fundamentals, you'll be ready to sign up for a monthly hybrid membership and join our regular group classes

Frequently Asked Questions (FAQ)


Q: Do You Offer A FREE Trial?

A: No

At Adapt, we pride ourselves on providing our members with the best coaching and workout experience in Canberra


Throwing someone new into a class (for a free trial), that they may not be ready for, is totally irresponsible and just isn't the right way to help someone reach their goals or respect the rest of the class

Q: Do You Offer a Student/First Responder Discount?

A: No

We consider our rates to be quite competitive. We also take a strong stance on having the best coaching and member experience….not the cheapest.

There are no discounts for police, fire, students and this makes it fair across the board - no one is in a place where they feel lesser or disrespected.