OurSessions
Almost all of our sessions are Small Group Personal Training, because it works so well. There are two main sessions, Functional Fitness and Vitality, plus a handful of specialist sessions that support the main programme. Every session is led by our expert coaches, so you're supported every step of the way.
The main programme
Small Group Training
The heart of FRF. Most members build their week around these two sessions, which make up most of the timetable.
Functional Fitness
Personalised to you
Our faster-paced session. Every workout is tailored to your ability and skill level. We use a system with different levels of intensity, so everyone from complete beginners to experienced gym-goers can train side by side. Expect a mix of strength, cardio and mobility, with a little more focus on cardio.
Vitality
Slow, controlled strength
Our slower-paced session. Fully coached, controlled strength training that builds a strong foundation and core to help protect your bones and joints. Like Functional Fitness it includes strength, cardio and mobility, but with a little more focus on strength.
Specialist sessions
Built Around You
Sessions with a specific focus, to support the main programme or give you a group that's right for your stage of life.
Legends
Stronger at any age
Low-impact strength training for older adults who want to feel steadier, stronger and more confident. Sessions focus on strength, mobility and balance, with every movement scaled to your ability. It's never too late to start.
More about LegendsStrongHer
Strength for every woman
Empowering women to get strong and fit together, with lots of focus on breathing, pelvic floor strengthening and training through menopause and post-partum. Whether you've never lifted a weight or want to push your limits, our coaches meet you where you are.
More about StrongHerMobility
Move better, feel looser
An hour dedicated to flexibility and moving better. We blend stretching and self-massage techniques to help you loosen up.
Run Club
Every pace welcome
Our Run Club brings beginners and experienced runners together in a fun, structured and supportive environment. Sessions are coach-led and designed so everyone can enjoy the mental and physical benefits of running, whatever their starting point.
Gymnastics
Master your bodyweight
A coached session dedicated to gymnastics skills and bodyweight strength. Work on body control, technique and progressions at your own level, whatever your starting point.
Sunday Sweat
Longer and sweatier
A longer, sweatier workout to finish your week. Usually a 30 to 40 minute workout, and sometimes done with a partner.
Not Sure Where To Start?
Start with our 28-Day Kickstart. You'll begin with an intro session, then get 28 days of unlimited small group training, nutrition guidance and a body composition scan.
All sessions are held at our studio on the Chaucer Business Park, Polegate, and are booked through the app.