CrossFit vs F45: Which Training Program Is Better?
If you’re looking to take your fitness to the next level, you’ve probably heard of CrossFit and F45.
These two high intensity training programs have taken the fitness world by storm, offering dynamic workouts and group workout classes designed to help you improve overall fitness.
I have been coaching and training CrossFit for over twelve years now, and I couldn’t imagine training any other way.
Not only has it improved my fitness tremendously but also the trajectory of my life once I graduated school.
But, the answer to which is better for you comes down to your individual goals and preferences.
In this blog, we’re going to break down the key differences between CrossFit and F45, so you can decide which program aligns best with your fitness journey.
What Is the Difference Between CrossFit vs F45?
CrossFit
CrossFit is all about functional fitness, with a strong focus on improving your strength, cardiovascular conditioning, and gymnastics skills.
The goal is to help you develop “broad, general, and inclusive fitness,” meaning you’ll train across multiple domains to be ready for anything life throws your way.
It is defined as “constantly varied functional movements, executed at high-intensity”. (1)
If you’re someone who enjoys variety and pushing yourself in multiple fitness areas, CrossFit could be a great fit for you.
F45
F45, on the other hand, emphasizes functional movements but places a greater focus on cardiovascular fitness with general strength training geared towards everyday life. (2)
The movements are generally simpler compared to CrossFit, making F45 more accessible if you’re new to fitness or prefer straightforward exercises.
If you’re looking for an efficient way to boost your cardio and overall strength without the complexity of Olympic lifts or gymnastics, F45 might be more your speed.
Workout Structure
CrossFit Workout Structure
When you’re doing a CrossFit workout, you’ll typically start with a strength component, followed by the WOD (Workout of the Day).
The beauty of CrossFit classes is in its variety—each day brings something new, whether you’re working on Olympic lifts, bodyweight exercises, or a combination of both.
If you love mixing things up and pushing yourself with constantly changing routines, CrossFit’s workout structure will keep you engaged.
F45 Workout Structure
F45 takes a different approach with its 45-minute sessions, which are organized around a circuit training format.
Each workout alternates between cardio and resistance days, with structured stations designed to keep you moving.
What makes F45 stand out is the consistency—every F45 franchise follows the same workout plan, so you’ll always know what to expect, no matter which location you visit.
If you thrive on a more predictable and structured workout experience, F45 delivers just that.
Programming Differences
CrossFit’s Programming
One of the unique aspects of CrossFit is that the individual CrossFit gyms create their own programming each day of the week.
This means the workout you get can vary widely depending on where you’re training.
If you’re someone who values a personalized touch and enjoys seeing how different coaches approach fitness, CrossFit’s localized programming could offer the variety and customization you crave.
You also have the ability to hire the gym’s CrossFit coaches to design individualized CrossFit programming based on your personal preferences.
F45’s Centralized Programming
F45, however, takes the opposite approach. Every F45 gym around the world follows the same workout plan, designed by a central team.
This means that whether you’re in New York or Sydney, you’ll get the same workout experience.
If consistency is what you’re after, and you like knowing exactly what you’ll get at every location, F45’s centralized programming provides that predictability.
Equipment and Movements
CrossFit Equipment and Movement Variety
When you’re doing CrossFit, you’ll have access to a variety of equipment like barbells, kettlebells, medicine balls, and gymnastics rings for a variety of different exercises.
CrossFit isn’t just about lifting weights; it challenges you with complex movements, including Olympic lifts and gymnastic skills.
If you’re looking to improve your overall functional fitness and love the idea of mastering a variety of movements that mimic real-life physical demands, CrossFit will give you that diversity in every workout.
F45’s Simpler, Functional Equipment
F45 keeps things more straightforward when it comes to equipment.
You’ll use functional training tools like dumbbells, kettlebells, and resistance bands—perfect for focusing on accessible, functional movements.
If you’re new to fitness or prefer sticking to simpler exercises that still deliver results, F45’s equipment setup makes it easier to get started without feeling overwhelmed by complex techniques.
Community and Culture
CrossFit’s Community
One of the standout features of CrossFit is its strong sense of community.
You’re not just working out—you’re joining a tribe of athletes who push each other to reach personal bests.
Many CrossFitters also participate in local and global competitions, making it a great fit if you thrive in a competitive but inclusive environment and love the challenge of beating your previous performance.
F45’s Community
In contrast, F45 emphasizes group motivation in a more relaxed, supportive setting.
While the workouts are intense, the culture at F45 is less about competition and more about working together as a team.
If you’re someone who prefers a workout atmosphere that feels encouraging without the pressure of competition, F45 offers a community where you can focus on your progress without comparing yourself to others.
Intensity and Scalability
CrossFit Intensity and Scalability
When you’re doing CrossFit, you’re stepping into a world of high-intensity training sessions that are designed to push your limits.
But don’t worry—whether you’re an experienced athlete or just starting out, CrossFit’s scalability means you can adjust the intensity to fit your unique needs.
That said, if you’re a beginner, CrossFit can feel a bit more challenging at first due to the complexity of some movements, like Olympic lifts and gymnastics.
F45 Intensity and Approachability
F45 also brings the heat with intense workouts, but the exercises are generally more approachable for people who may be getting into fitness for the first time.
You’ll still get a great workout, but because the movements are simpler and less technical, you may find it easier to get started with F45.
If you’re looking for an intense session in a group setting without needing to master complex lifts, F45 is a solid choice, especially if you’re focusing more on cardio and functional strength.
Results and Effectiveness
CrossFit’s Proven Fitness Results
CrossFit has been shown to deliver impressive fitness gains.
A 10-week study found that participants improved their VO2 max, reduced body fat percentage, and built muscular endurance—all key components of fitness. (3)
If you’re after a well-rounded approach that combines strength, endurance, and mobility, CrossFit’s results are backed by research and its holistic approach to functional fitness can help you become more capable in everyday life.
F45’s Cardiovascular and General Strength Benefits
While there aren’t as many studies on F45, the program’s emphasis on functional movements and cardiovascular conditioning has made it popular for those seeking improvements in overall fitness and body composition.
If you’re a beginner or someone looking to boost your cardiovascular fitness and general strength, F45 can help you see noticeable progress, especially when combined with consistent effort and good form.
Which Program Is Right for You?
When deciding between CrossFit and F45, the right choice depends on your personal fitness goals, preferences, and comfort level with different training styles.
Both programs offer high-intensity workouts designed to improve overall fitness, but the specific focus and approach of each can influence which is better suited for you.
Pick CrossFit If…
If you thrive on variety and enjoy constantly challenging yourself, with a higher level of functional fitness then CrossFit may be the ideal choice.
CrossFit workouts are known for their ever-changing nature, meaning you’ll rarely do the same workout twice.
This keeps things exciting and allows you to train across a wide range of fitness domains, from strength to endurance.
The program includes complex movements like Olympic lifts and gymnastics, making it an excellent option if you want to develop skills in those areas.
Moreover, CrossFit is highly competitive, with many athletes participating in local or global competitions.
If you enjoy testing your limits and thrive in a competitive environment, CrossFit can push you to reach new fitness heights.
Pick F45 If…
On the other hand, F45 might be a better option if you prefer a more predictable workout experience and don’t care so much about maximizing your strength and various aspects of conditioning.
The 45-minute sessions follow a circuit-based format and are consistent across all franchises, ensuring that no matter where you go, you’ll know what to expect.
F45 focuses on improving cardiovascular fitness and general strength through simpler, more accessible movements.
This makes it an excellent choice for beginners or those who prefer workouts that don’t require learning complex techniques.
The program also fosters a supportive group environment, but without the competitive edge that characterizes CrossFit.
If you’re looking for a community-focused workout that doesn’t emphasize competition, F45 could be the right fit for you.
Ultimately, the decision between CrossFit and F45 depends on what motivates you and what kind of workout structure you prefer.
CrossFit is ideal for those seeking variety, skill development, and competition, while F45 is better suited for those who want consistency, cardiovascular fitness, and a supportive, non-competitive atmosphere.
Both programs are effective in improving fitness, but the key to success is finding the one that aligns with your personal goals and keeps you engaged long-term.
Final Thoughts on CrossFit vs F45
In the end, the question of whether CrossFit or F45 is “better” comes down to your individual preferences, fitness levels, and goals.
Both programs are effective in their own ways and offer unique paths to improving your fitness with qualified coaches.
CrossFit excels in offering variety, strength development, and competition, while F45 shines with its structured, approachable, and cardio-focused routines.
The key is to find the program that excites you and fits into your lifestyle because the best workout is the one you enjoy and can consistently commit to.
If you’re still unsure, why not try both?
Experimenting with CrossFit and F45 group classes will help you decide which program is the best option for your fitness journey.
Both programs typically offer some sort of free trial or class.
Take a class or two and decide for yourself how you like the gym, the programming and the community that each one has to offer.
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FAQ
1. What are the main differences between CrossFit and F45?
CrossFit focuses on a combination of functional fitness, strength training, and gymnastics, often incorporating complex movements and a competitive atmosphere.
As well as various workout formats such as AMRAPs, For Time workouts, and Every Minute on The Minute (EMOM), F45, on the other hand, emphasizes circuit-based workouts that combine cardio and resistance training.
2. Which program is better for building strength?
CrossFit is generally considered more effective for building strength, particularly in Olympic lifting and gymnastics movements, due to its varied programming and focus on heavier weightlifting.
However, F45 can also help improve general strength through its resistance training components, though it may not emphasize heavy lifting to the same extent.
3. Can beginners participate in CrossFit or F45?
Yes, both CrossFit and F45 welcome beginners. CrossFit workouts can be scaled to accommodate different fitness levels, allowing newcomers to gradually develop their skills.
F45’s structured, circuit-style format is designed to be approachable, making it an excellent choice for those new to fitness or looking for simpler movements.
4. Is CrossFit high-intensity interval training (HIIT)?
CrossFit workouts often incorporate high-intensity interval training principles, as they feature short bursts of intense activity followed by brief rest periods.
However, it includes a variety of different styles of training that do not fit into classic HIIT training.
It incorporates longer, slower aerobic training and traditional strength training with progressive overload as well.
This approach helps improve both cardiovascular fitness and muscular endurance, aligning with the goals of HIIT.
References:
1. CrossFit. (n.d.). What is CrossFit? CrossFit. Retrieved October 16, 2024, from https://www.crossfit.com/what-is-crossfit
2. F45 Training. (n.d.). What is F45? F45 Training. Retrieved October 16, 2024, from https://f45training.com/what-is-f45/
3. Smith, M. M., Sommer, A. J., Starkoff, B. E., & Devor, S. T. (2013). Crossfit-based high-intensity power training improves maximal aerobic fitness and body composition. Journal of strength and conditioning research, 27(11), 3159–3172. https://doi.org/10.1519/JSC.0b013e318289e59f (Retraction published J Strength Cond Res. 2017 Jul;31(7):e76. doi: 10.1519/JSC.0000000000001990)
