When we sit down for a consultation, we often get asked what the difference is between our style of training (CrossFit), and other popular styles like F45 or BFT.
Both styles are effective in helping people get fitter and healthier, and provide an awesome community to go along with your training.
While they can look very similar from the outside, once you experience each you’ll notice significant differences. Here are some key differences between the two:
- Training Philosophy:
- CrossFit: CrossFit is a branded fitness program that emphasizes functional movements performed at high intensity. It aims to develop overall fitness by combining elements of cardiovascular conditioning, weightlifting, gymnastics, and bodyweight exercises. Workouts are constantly varied, and the focus is on improving physical performance across various domains, including strength, endurance, flexibility, and agility.
- F45: F45 (Functional 45) is a group training program that provides functional, high-intensity workouts in 45-minute sessions. The workouts are designed to challenge and engage participants using a combination of cardio, resistance, and bodyweight exercises. F45 workouts are structured and follow a specific circuit-based format, with different exercises performed for short intervals.
- Olympic Lifting and Gymnastics
- CrossFit: CrossFit includes these two highly technical but valuable styles of training in its programming. It’s common to see CrossFit workouts with snatches and clean and jerks, as well as gymnastics movements such as rope climbs, handstands, and muscle ups on the rings. These movements train strength, coordination and flexibility – all key components of the CrossFit methodology. Whether someone is a beginner or an experienced athlete, these movements can be adapted to suit individual abilities and goals.
- F45: Olympic lifting and gymnastics movements can be technically demanding and require a higher level of skill and coaching expertise to ensure participants perform them safely and effectively. This is something that CrossFit coaches are trained to teach, and do so on a daily basis. F45 classes typically cater to a wide range of fitness levels and do not provide the same level of individualized attention that is necessary for safely teaching complex movements like snatches or handstand push-ups.
- Class Structure:
- CrossFit: CrossFit classes typically involve a group setting where participants perform a “Workout of the Day” (WOD) led by a CrossFit coach. Each class may include a warm-up, skill or strength component, and the WOD, which consists of the main workout that changes daily.
- F45: F45 classes are also conducted in a group setting and follow a pre-designed workout format. The class is led by an F45 trainer who guides participants through various stations or exercise stations, where they perform different exercises in a circuit-style format. The workouts are the same for all participants at a given time and change daily.
- Strength Training
- CrossFit: CrossFit incorporates a wide range of exercises, including Olympic lifts (e.g., snatch, clean and jerk), powerlifting movements (e.g., squats, deadlifts), gymnastics (e.g., pull-ups, handstands), and various other functional movements. The inclusion of exercises with high resistance as well as bodyweight movements with allow for maximum strength development.
- F45: F45 primarily focuses on functional movements, bodyweight exercises, and resistance training using equipment like dumbbells, kettlebells, and resistance bands. While F45 workouts can still improve strength, they do not emphasise heavy lifting or complex movements as much as CrossFit. Though F45 will make you stronger, it will not do it in the same way as CrossFit training, due to the weights used and exercises chosen.
- Programming:
- CrossFit: CrossFit programming focuses on the CrossFit methodology, which includes a wide variety of workouts that challenge participants in different ways. Workouts are typically designed to be scalable, allowing individuals of various fitness levels to participate and progress.
- F45: F45 uses a structured and proprietary training system, with each day’s workout specifically designed by F45’s team of experts. The workouts are carefully planned to target different muscle groups and energy systems to provide a well-rounded training experience.
- Equipment:
- CrossFit: CrossFit workouts often utilize a range of equipment, including barbells, dumbbells, kettlebells, pull-up bars, rowers, medicine balls, and more. Workouts can be performed in dedicated CrossFit boxes or gyms that are well-equipped with functional fitness equipment.
- F45: F45 workouts typically use more straightforward equipment, such as resistance bands, dumbbells, plyometric boxes, rowers, and TRX straps. The exercises are designed to be accessible to a wide range of participants.
- Independent vs Franchise:
- CrossFit: Each CrossFit gym is independently owned and operated, and you’ll get a different experience training philosophy, programming and community with each gym. While every gym follows the CrossFit methodology, they all have their own interpretation of it, and this is played out in everything to do with the gym. Most CrossFit operate as small businesses and often are run by a family.
- F45: F45 is a franchise operation (similar to McDonalds or Starbucks), where the training and experience is standardised across all of their gyms around the world. Workouts are created from F45 headquarters, and followed by each gym. This means that
In summary, both CrossFit and F45 offer effective and challenging workouts that can help improve overall fitness and performance. While we have a bias towards CrossFit, we appreciate that everyone is on their own fitness journey, and should choose a program that suits their goals. It’s also important to know that every CrossFit gym is different in what it offers. For example, at FitLab, as well as CrossFit training, we offer allied health services including nutrition coaching, osteopathy, and recovery. We also have a variety of classes including CrossFit, olympic lifting, endurance , At FitLab, we start each member with a consultation, to see what program will be right for you.
Are you keen to get started with your fitness journey? You can book in your free intro here: