SEPTEMBER PROMO
2 weeks Unlimited Classes
70$+HST*

*New members only, offer ends September 30th, 2019

WORKOUT PROGRAMS

We have the best programming exclusive to our athletes

C14-W1-MONDAY
08/25/19
CF 60

WARM UP 4:15min
SKILLS 15:30min
DU
METCON 30:50min
cap : 20min
5 rounds
50 DU or 50 Penguin Jumps
25 T2B

more advanced athletes must complete DU unbroken
Penalty: 100m run.
CLEAN UP AND STRETCHING time 50:60min
C14-W2-MONDAY
09/03/19
CF 60

LABOUR DAY CLOSED
C14-W3-MONDAY
09/09/19
CF 60

WARM UP 4:20min
STRENGTH 15:30min
4x5 STRICT BB PRESS FROM RACK find heavy 5 reps

METCON 30:50min
AFAP IN 20min
100ft FARMERS CARRY 1DB or SANDBAG 60/80
30 WB
100ft FARMERS CARRY 1DB or SANDBAG 60/80
40 WB
100ft FARMERS CARRY 1DB or SANDBAG 60/80
50 WB

for more advanced athletes complete WB unbroken

COOL DOWN 50:60min
BREATHING DRILLS
C14-W4-MONDAY
09/16/19
CF 60

WARM UP 4:20min
SKILLS 15:30min
BMU / KIPPING AND UP-RISE DRILL

METCON 30:50min
EMOM 20
3 BMU
10 G2OH Plate 35/45 

On top of every minute 5 Bicep curls with same Plate

COOL DOWN 50:60min
BREATHING DRILLS
C14-W1-TUESDAY
08/26/19
CF 60

WARM UP 4:20min
SKILLS 15:30min
PSNATCH / SNATCH BALANCE
METCON 30:45min
cap : 15min
1-1-1-1-1-1
PSNATCH from ground + Eccentric find heavy PSNATCH
5 Strict Pull ups or 8 Ring Rows

more advanced athletes must follow the following ladder
65/85/105/115/125/155
95/115/135/155/175/195
CLEAN UP AND STRETCHING time 45:60min
C14-W2-TUESDAY
09/04/19
CF 60

WARM UP 4:20min
STRENGTH 20:40min
5-5-3-3-1-1
FRONT SQUATS 

METCON 40:45min
cap : 7min
3 rounds
12 KB swings
9 burpees jump over KB
6 Front Squats 105/155 sc:65/95
CLEAN UP AND STRETCHING time 45:60min
C14-W3-TUESDAY
09/10/19
CF 60

WARM UP 4:20min
SKILLS 20:30min
JUMP ROPE COORDINATION DRILLS / DU / TU for advanced athletes 

METCON 30:45min
AMRAP 15
50 DU
20 T2B
10 Push up
CLEAN UP AND STRETCHING time 45:60min
C14-W4-TUESDAY
09/17/19
CF 60

WARM UP 4:20min
STRENGTH 20:40min
9-6-3-1-1-1-1-1
DEADLIFT Find heavy single 

SKILLS 40:50min
Practice HandStand and HandStand push ups 
CLEAN UP AND STRETCHING time 45:60min
C14-W1-WEDNESDAY
08/27/19
CF 60

WARM UP 4:20min
WORK on ROWING TECHNIQUE

METCON 20:45min
AMRAP 20
+ 1 rep/cal per round
1 BACK SQUATS from rack 115/155
15 cals row 

CLEAN UP AND STRETCHING time 45:60min
C14-W2-WEDNESDAY
09/05/19
FLOFIT BUILD

WARM UP 4:10min
STRENGTH 10:40min
8x3 DEADLIFT at 80% tempo 20x2

ACCESSORY 40:55min
SuperSet
4 rounds
8 Bulgarian split squats per leg
8 Single leg deadlifts per leg

BUILD 
SuperSet
3 rounds
8 2DB Hammer Curls
3 chin ups  


CLEAN UP AND STRETCHING time 45:60min
C14-W3-WEDNESDAY
09/11/19
FLOFIT BUILD

WARM UP 4:10min
STRENGTH 10:40min
5-5-3-3-1-1 
BACK SQUATS 
take 50% of heaviest single
3x12 reps

ACCESSORY 40:55min
SuperSet
4 rounds
8 Shrimp squats per leg
6 partner ham raises

BUILD 
SuperSet
4 rounds
12 seated 2DB Hammer Curls into Arnold presses
 


CLEAN UP AND STRETCHING time 45:60min
C14-W4-WEDNESDAY
09/18/19
FLOFIT BUILD

WARM UP 4:15min
STRENGTH 15:35min
6x3 at 80% of 1RM
FRONT SQUAT

ACCESSORY 35:50min
SuperSet
3 rounds
6 Side step up per leg 
8 gluteus bridge BB on Bench Heavy
BUILD 
SuperSet
3 rounds
12 Lat raise 2DB
8 Reverse Fly

CLEAN UP AND STRETCHING time 50:60min
SESSION PLAN

C14-W1-THURSDAY
08/28/19
CF 60

WARM UP 4:20min
SKILLS 20:35min
PUSH JERK / DROP JERK

METCON 30:45min
CAP:11min
21-15-9
PUSH JERK 75/105
BOX JUMPS

For more advanced athletes try to complete everything unbroken
CLEAN UP AND STRETCHING time 45:60min
C14-W2-THURSDAY
09/05/19
CF 60

WARM UP 4:20min
SKILLS 20:35min
SQUAT SNATCH / SNATCH BALANCE

METCON 35:50min
CAP:20min
5 rounds 
3 SQUAT SNATCH add 2 reps every round
5 RING DIPS add 2 reps every round

On top of every minute 5 air squats
CLEAN UP AND STRETCHING time 45:60min
C14-W3-THURSDAY
09/12/19
CF 60

WARM UP 4:20min
SKILLS 20:35min
PCLEAN FROM HANG / HAND COORDINATION FOR REP CYCLING

METCON 35:50min
CAP:15min
21-15-9-6-3
PCLEAN 75/105 + 20LBS per round
ROW for CALS

for more advanced athletes try to do all the reps unbroken.
CLEAN UP AND STRETCHING time 45:60min
C14-W4-THURSDAY
09/19/19
CF 60

WARM UP 4:20min

METCON 20:60min
CAP:40min
17.5 
10 rounds
9 BB thrusters 65/95
35 DU 
for more advanced athletes try to do all the reps unbroken as long as possible
CLEAN UP AND STRETCHING time 45:60min
SESSION PLAN


C14-W1-FRIDAY
08/29/19
CF 60

WARM UP 4:15min
SKILLS 15:25min 
STRICT RMU
FALSE GRIP / RMU TRANSITION
METCON 20:45min
AMRAP 14
1-10
RMU any kind no bands
PISTOL SQUAT or SIDE STEP UP

more advanced athletes try to load Pistol with KB yellow / blue
and alt each round between strict and kipping RMU
CLEAN UP AND STRETCHING time 45:60min
C14-W2-FRIDAY
09/06/19
FLOFIT BUILD

WARM UP 4:10min
STRENGTH 10:35min 
5x5 BENCH PRESS at 75% tempo:31x1
ACCESSORY 35:45min
4 ROUNDS
8 2DB PEC FLY
8 SERRATUS BB PRESSES

BUILD 45:50min
EMOM 5
10 PARALLETTES DIPS
5 PUSH UPS
CLEAN UP AND STRETCHING time 50:60min
C14-W3-FRIDAY
09/12/19
FLOFIT BUILD

WARM UP 4:10min
STRENGTH 10:35min 
8x3 BENCH PRESS at 85% tempo:31x1

ACCESSORY 35:45min
4 ROUNDS
SUPERSET
8 BTN BB PRESS
8 PULL OVERS DB

BUILD 45:50min
EMOM 10
10 Banded Pull Ups
8 Decline Push Ups 

CLEAN UP AND STRETCHING time 50:60min
C14-W4-FRIDAY
09/20/19
FLOFIT BUILD

WARM UP 4:10min
STRENGTH 10:45min 
4x3 STRICT PRESS at 85%
then 
4x12 BENCH PRESS at 65%

ACCESSORY 45:55min
2 rounds 
10 external rotations with bands
10 Supra Raises with 2DB

CLEAN UP AND STRETCHING time 55:60min
LESSON PLAN


C14-W1-SATURDAY
08/30/19
CF 60

CREATE TEAM OF 3 ATHLETES 
WARM UP 4:15min
PRACTICE MVT AND TEAM SEQUENCING 15:20min
LET TEAM TIME TO STRATEGIZE THEIR WOD 20:22min  

METCON 22:55min
CAP : 30min
10 ROUNDS AS A TEAM
cash in each round : RUN 200m
50 Pull ups
50 WB OR WB SQUATS

AT ANY WORKING TIME ONE ATHLETE MUST HANG ON THE BAR
EXAMPLE  :
TEAM ESSENCE : A,B and Z
Z goes for the run , A and B are waiting.
Z arrives , A goes HANG on the BAR , B is doing some pull ups.
all  athletes can then rotate positions at any point of time.

WINNING TEAM GETS A FREE COFFEE AND 50% off FOOD at JJ BEAN COFFEE SHOP  !!
C14-W2-SATURDAY
09/06/19
CF 60

CREATE TEAM OF 2 ATHLETES 
WARM UP 4:15min
PRACTICE MVT AND TEAM SEQUENCING 15:20min
LET TEAM TIME TO STRATEGIZE THEIR WOD 20:22min  

METCON 22:55min
CAP : 25min
TEAM CALSBURNER
50 Cals bike
25 Burpees
12 T2B
40 Cals Bike
25 Burpees 
12 T2B
30 Cals Bike
25 Burpees
12 T2B
20 Cals Bike
25 Burpees
12 T2B
all  athletes can rotate positions at any point of time.
C14-W3-SATURDAY
09/13/19
CF 60

CREATE TEAM OF 2 ATHLETES 
WARM UP 4:15min
PRACTICE MVT AND TEAM SEQUENCING 15:20min
LET TEAM TIME TO STRATEGIZE THEIR WOD 20:22min  

METCON 22:55min
CAP : 30min
'ARMY OF TWO'
100 Weighted Lunges SandBags
3 rounds
50 Box STRICT HSPU
100 cals of Any machines Ski / Bike 
50 Box Jumps
finish with 
100 Weighted Lunges SandBags
all  athletes can rotate positions at any point of time.
C14-W4-SATURDAY
09/21/19
CF 60

CREATE TEAM OF 2 ATHLETES 
WARM UP 4:15min
PRACTICE MVT AND TEAM SEQUENCING 15:20min
LET TEAM TIME TO STRATEGIZE THEIR WOD 20:22min  

METCON 22:55min
3 AMRAPS
on a continuing clock
from 0:6min 
5 HSPU
5 PUSH UPS
rest 2min
from 8:14min
5 PULL UPS
5 T2B
rest 2min
from 14:30min
MAX DISTANCE ROWER
Coach Content
Coach Content
MONDAY FOUNDATION
OLYMPIC LIFTING
Warm up 4:12min
Ankle, Hip and Front Rack MOB

CrossFit Progressions 12:35min
20x WB PCLEANS
break and assess the group
20x WB CLEANS
break and assess the group
20x WB SHOTS
break and assess the group
20x FRONT SQUAT WITH PVC PIPE

MIDLINE ACTIVATION 35:40
10 rounds
5 sec hollow hold
5 sec arch hold
5 sec side plank / side


Coach Content
WEDNESDAY FOUNDATION
GYMNASTICS
Warm up 4:12min
Wrist, Shoulder and Spinal MOB

CrossFit Progressions 12:35min
20x HOLLOW HOLD TO HOLLOW ARCH
break and assess the group
20x KIPPING ON THE GROUND
break and assess the group
20x KIP SWING ON PULL UP BAR
break and assess the group
20x SCAP CONTROL ON BAR / SCAP PULL UPS
break and assess the group
20x JUMPING PULL UPS or KIPPING PULL UPS FEET ON GROUND

LEARN HOW TO USE THE SKIERG 35:40



Coach Content
SATURDAY FOUNDATION
OLYMPIC LIFTING
Warm up 4:12min
Ankle, Hip and Shoulder MOB

CrossFit Progressions 12:35min
20x MUSCLE SNATCH
break and assess the group
20x PSNATCHES FROM POS1
break and assess the group
20x OH SQUATS 
break and assess the group
20x SQUAT SNATCHES 
break and assess the group

MIDLINE ACTIVATION 35:40
10 rounds
5 sec hollow hold
5 sec arch hold
5 sec side plank / side


Coach Content

PT #1
HANDSTAND AND PUSH UPS
ROWING

PT #2
T2B
KB SWINGS

PT #3
BOX JUMP
DB MVTS

PT #4
JERK
DU

Coach Content
Event 1
Squat Clean ladder
cap : 6 min
10 x 115/75
6 x 155 /95
4 x 185 /135
2 x 225 /155

Cap: 8min
EVENT 2a
30 2KB Thrusters

EVENT 2b
30/50 Cals Bike

EVENT 3
AFAP 8
Rowing

EVENT 4
0:3min
3 rounds
5 Pull ups
25 DU
3:6min
3 rounds
5 T2B
25 DU
6:9min
3 rounds
5 Pull ups
8 Push ups
25 DU
9:12min
3 rounds
5 T2B
8 Push ups
25 DU

OUR PHILOSOPHY

Encouragement

Encourage each other, our community is amazing and ultra supportive.
Stronger people do not put others down, they lift them up.
Success is together.

Commitment

We are not professional athletes and we do not expect you to be.
We are here to help you commit to your goals.
HARD WORK PAYS OFF – You will be amazed of your results.

Dedication

We do not believe in the phrases
“I can’t or I quit”.
Dedicate yourself to doing your best and
giving your all, during each and every workout.

OUR GROUP CLASSES

FLOFIT Foundation

  • Practice fundamental CrossFit movements and skills
  • Appropriate for individuals of all skill levels
  • Develop your strength / mobility / cardio conditioning

CrossFit 60min

  • Designed to develop more advanced movements and skills
  • Competition level training focus
  • Designed for those who wish to advance their skill progression and better themselves as athletes

FLOFIT Teens & Kids

  • Safe and fun workouts specifically designed for kids
  • Develop fitness skills transferable to any sport

CrossFit Mobility and Stretching/ soon in 2019

  • Dynamic Stretching sequences combined with Animal Flow
  • Improve your mobility for any CrossFit movement

FLOFIT BURN / coming soon in 2019

  • Full body workout based on fat loss
  • 60min of fun and sweat
  • conditioning, endurance and core.

FLOFIT BUILD/ soon in 2019

  • Functional Bodybuilding
  • Squat, Deadlift, Push, Pull and all the accessories to build an awesome body shape

ATHLETE’S CARE AND THERAPY

  • Registered Massage Therapy

  • We are the best therapists in the city, and will fix you up within minimal amount of treatments.

  • Stretching / Flossing and Percussion Therapy

  • “Your shoulder is pinching, your hip is stuck, your ankle mobility needs work” / we offer the best mobility and recovery treatments /programs.

  • Infrared Sauna Therapy

  • In need of a good detox or healthy sweat without any stress on your body, this is the perfect tool.

  • Air Compression Therapy

  • “your legs are fried from yesterday’s workout or you just competed the past weekend” / This is the ultimate recovery system.

  • PERSONAL TRAINING

  • Customized training program with the best coaches in Toronto.
    Fastest way to get to your goals.
    We will cover nutrition, training regimen and track your progress.

THE GYM

  • Showers and towel service

  • Rogue Fitness Equipped

  • Pet and Kid Friendly

  • Infrared Sauna

  • 10 lifting stations

  • 24 pull up stations

  • 8 rack stations

  • SkiErg, Rower, Assault bike, Air Runner

CONTACT

CrossFit Experience (required)
BeginnerIntermediateAdvanced

I want to book (required)
Free Trial ClassPersonal TrainingTreatment

  • FloFitness / CrossFit Essence

  • 70 Pleasant Blvd, Toronto ON

  • 416.671.5447

  • flofitnessessential@gmail.com