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Get Fit & Strong
At Your Level, In Less Time

Strength, cardio and flexibility exercises combine to create the perfect Formula for maximum calorie burn in only 45 minutes!

East Aurora, NY • Hamburg, NY • Lancaster, NY

YOUR MOST EFFECTIVE TOTAL BODY WORKOUT

Formula 3 Fitness offers the cutting-edge workout you’ve been looking for! BURN FAT, BOOST YOUR METABOLISM, and BUILD STRENGTH to achieve a sculpted body and a cardio system that’s ON FIRE!
Our signature Formula 3 Workouts combine 3 proven modalities of training that will force your body to shed fat, build lean muscle and rejuvenate the body.

Strength

Strength training makes you fitter and stronger, protects bone health and muscle mass and helps keep the weight off for good.

Muscle strength is crucial in making it easier to do the things you need to do on a day-to-day basis — especially as we get older and naturally start to lose muscle.

 

Cardio

Cardio Training helps you burn fat and calories for weight loss, it makes your heart strong so that it doesn’t have to work as hard to pump blood and reduces stress.

Cardio raises your heart rate into your target heart rate zone, the zone where you’ll burn the most fat and calories.

 

Flexibility

Flexibility Training helps you lengthen and stretch muscles and can help you prevent injuries, back pain, and balance problems.

A well-stretched muscle more easily achieves its full range of motion. This improves athletic performance — imagine an easier, less restricted golf swing or tennis serve — and functional abilities, such as reaching and bending during daily tasks.

 

  • "I signed up for the unlimited when my challenge was complete! All the current trainers are absolutely incredible! It’s really like having a personal trainer but in a group setting. They will make sure your form is correct, compliment you on having perfect form, or hand you a heavier weight because they know you can do it! I really love that! I’ve lost a bunch of weight and have gotten stronger. I look forward going to the gym every early morning. In 45 minutes you’re done! 💪🏼"

    Kristin D.

  • "You will not find another gym that provides this great an experience. The staff is very knowledgeable, personable and helpful. You can’t execute a move, have an injury or are new to this type of workout? You will be provided with alternative moves and adaptations until your body is ready. You will burn 500-1200 calories in 45 minutes!"

    Carol E.

  • "Formula 3 Fitness offers a full total-body workout. Great trainers who motivate and provide modifications if needed. Everyone is very friendly and is truly a no judgement zone. I have created new eating and workout habits. I also love the heart rate monitors to set goals for myself. I'm so happy I decided to join!"

    —Laura S.

  • "Where do I start? I love having my own workout zone for each class. No switching and sharing equipment. I love getting a full body workout done in 45 minutes. I love being able to customize it for my level and my needs. Most of all, I love the energy and the confidence it’s given me. What it does for my state of mind is just as valuable as what it does for me physically. Highly recommend!"

    —Dori S.

  • "This is a great gym with helpful staff! The workouts vary daily so there is no burnout. I enjoy the variety of exercises and the quick pace. There is not much down time, and the classes go by quickly with high calorie burn.The trainers here are great and motivating! I like the workouts and atmosphere-it makes it easy to show up and work out hard!"

    Dave M.

  • “As a busy dad of 3 kids (under 8 yrs old!) and a work schedule that can sometimes change within a couple hours notice, I love the fact that I can come here, get a butt-kicking HIIT workout with incredible trainers that care about you! They go out of their way to help you with your goals and get to know you on a more personal level. On top of that- you have your own personal station and equipment and the place is kept super clean! LOVE this place!!!”

    Andy M.

  • "I started F3 after having my second child. I remember being SO nervous to start working out, especially because I had never done HIIT classes before. The coaches were more than accommodating for me being a beginner. They helped push me through the soreness every class, leading me to drop 30 lbs after a few months! I continued working out during my third pregnancy and the coaches again accommodated me and helped provide modifications to any exercises I couldn’t do. F3 always provides a great workout, and there are literally people of all fitness levels who attend. Each exercise is demonstrated by a coach so it’s super easy to follow along. Classes are 45 minutes, which means you’re in and out in no time. I’m happy to be back after having my third baby and can’t wait to work up my strength again!"

    Rachel D.

  • "Formula 3 Fitness has been just what I was looking for! The coaches are very motivational and truly want the best for you. They're always available to answer a question, help with an exercise modification (if needed) or give you that extra push to believe in yourself. The 45-minute workouts go by fast and you leave feeling better than you did when you walked in. The exercises are already set (no thinking if it’s arm day or leg day) and you do the exercises to the best of your ability. Before you know it, you’ll be surprising yourself and doing more & more reps or lifting heavier weights. They also offer a fitness challenge a couple times a year that helps you get back on track, learn about new healthy foods and get a game plan for moving forward and sticking with the healthy lifestyle. At Formula 3 you’re not just joining a facility, you’re joining a family."

    Dana H.

  • "Formula 3 Fitness is terrific! I love the small class sizes, and personable coaches. The heart rate monitoring system keeps you pushing yourself to exceed what you did the previous day. I recently completed their 5 week challenge and had great success."

    —Jessica C.

  • "Formula 3 Fitness was the answer to all my workout woes. The instructors are knowledgeable and motivating, and the classes are a positive atmosphere to help you reach your health goals. I am so thankful I found them! Highly recommend. 💯"

    —Megan W.

  • "Thank you Formula 3 Fitness for providing THE BEST full body workout!! Strength training, Cardio and Flexibility with the most knowledgeable and inspiring coaches in the CLEANEST gym around!!! I feel perfectly safe and thankful to be getting stronger and healthier while having FUN!!!"

    Kim S.

  • "Formula 3 is the first gym that has made me want to work out every day! It's a different workout every day and the 45 minute session flies by!! The coaches are motivating, knowledgeable and personable! They run challenges and special workouts to keep you motivated! I recommend it to anyone that wants to look better, feel better, be healthy and fit! Love Formula 3 Fitness!"

    Jordan P.

  • "Formula 3 Fitness workouts and instructors have changed my life! I’ve always been into fitness, however struggled with building muscles and always dreaded working out. Going to F3Fit is very motivating the the workouts are amazing. I’ve seen more progress this past year than I have in my entire life. The instructors care about us and we aren’t just a number to them. They form a relationship with everyone. They are encouraging and know when to push me. I highly recommend this place!"

    Chris R.

If you’re looking for a challenge, we’ve got that covered. If you’re looking for motivating coaches that are focused on form while maximizing results, we’ve got that too. If you are looking for accountability, just ask our F3Fit Fam why they show up everyday!

MAXIMIZE YOUR ABILITY LEVEL TO ACHIEVE MORE RESULTS IN LESS TIME.
You will be UNSTOPPABLE.

Change your life today!

This quote is a total truth bomb! 💥 🔥 The road to success isn't always smooth, but the key is to never give up. Remember, success isn't about getting it perfect on the first try. It's about showing up, giving it your all, and never giving up on y
Fitness is more fun with friends! 😍Here, at F3 you'll find a supportive community that motivates and inspires you to reach your personal best. Every workout is a chance to push yourself, celebrate each other's wins, and have a blast while getting fi
We're absolutely thrilled to celebrate a monumental achievement with one of our amazing #F3Fitfam members, Rachel! 500 workouts and counting – that's some serious dedication and hard work! 🔥 😍 Rachel, your commitment to your fitness journe
Squad Goals: Pat & Diane are Crushing It! 🙌 We love seeing our #F3fitfam working out together! Big shoutout to Pat & Diane who absolutely crushed their workout this morning! Leaving the gym feeling stronger and ready to conquer the day! 💪
IT'S TRUE! 🎉 Exercise isn't just about physical gains – it's a powerful STRESS RELIEVER AND MOOD BOOSTER!🔥😍 Exercise releases endorphins, those feel-good chemicals that combat stress and elevate your mood. Plus, it strengthens your body and
Squad goals achieved! 😍 💪 Nothing beats a killer workout with your crew and an amazing coach! ✨ #F3fitFam #WorkoutVibes #FeelingStrong #FitnessCommunity #SupportSystem #GetFitTogether We love seeing the friendships blossom and goals being crushed