MARCH PROMO
START WITH
GET ONE MONTH UNLIMITED CLASSES
$75+HST* ONLY !!
5 PERSONAL TRAINING SESSIONS
$350+HST*
*New members only, offer ends MARCH 30th, 2020.
*the completion of the foundation program is required to join any CrossFit classes.
Getting Started
WORKOUT PROGRAMS
We have the best programming exclusive to our athletes
C3/2020-w1-MONDAY 03/09/20 WARM UP:0:15 SKILLS:15:25 BUTTERFLY PULL UP STRENGTH 25:40 5 ROUNDS 3 STRICT PULL UP + 5 BUTTERFLY PULL UP METCON:40:55 5 ROUNDS FOR TIME 3 WALL WALK 6 2DB PUSH PRESS @45/60 12 PUSH UP STRETCHING 55:60min
C3/2020-w2-MONDAY 03/16/20 WARM UP:0:15 SKILLS:15:25 RMU STRENGTH 25:40 5 ROUNDS 3 FG STRICT RING PULL UP TEMPO: 30x0 1 MIN LOW PLANK ARMS PARALLEL METCON:40:55 AMRAP 12 5 STRICT RING DIP 5 TOES TO RING 30 AIR SQUAT STRETCHING 55:60min
C3/2020-w3-MONDAY 03/23/20 WARM UP:0:15 SKILLS:15:25 BUTTERFLY STRENGTH 25:40 5 ROUNDS 5 STRICT PULL UP TEMPO: 30x0 5 BUTTERFLY PULL UP 1 MIN HOLLOW HOLD METCON:40:55 COMPLETE AFAP in 15MIN 250M ROW 30 2KB THRUSTER 500M ROW 20 2KB THRUSTER 750M ROW 10 2KB THRUSTER STRETCHING 55:60min
C3/2020-w4-MONDAY 03/30/20 WARM UP:0:15 SKILLS:15:25 RMU STRENGTH 25:40 5 ROUNDS 5 FG STRICT RING PULL UP TEMPO: 30x0 5 RMU TRANSITION 1 MIN ARCH HOLD METCON:40:55 1 to 13 REPS in 20MIN RING DIP BURPEE OVER BAR BENT OVER ROW 65/95/135/185 STRETCHING 55:60min
C2/2020-W6-MONDAY 03/02/20 TESTING WEEK WARM UP:0:15 FLOFIT BASELINE 105 CINDY AMRAP 20 5 PULL UP 10 PUSH UP 15 SQUAT FINISHER MIDLINE 40:50 COACH'S CHOICE STRETCHING 50:60
C3/2020-w1-TUESDAY 3/10/20 FLOFIT BURN WARM UP AND RAMP UP:0:20 RAMP UP to MODERATE DEADLIFT METCON:20:55 10 ROUNDS FOR TIME 5 DEADLIFT 20 CAL ROW REST 1min per round STRETCHING 55:60min
C3/2020-w2-TUESDAY 3/17/20 FLOFIT BURN WARM UP 0:20 METCON:20:55 AMRAP 30 10 CAL SKI 10 CAL BIKEERG 10 STRICT T2B 10 PUSH UP 100M RUN REST 1min per round STRETCHING 55:60min
C3/2020-w3-TUESDAY 3/24/20 FLOFIT BURN WARM UP RAMP UP 0:20 BENCH PRESS TO MODERATE WEIGHT METCON:20:55 8 ROUNDS in 25min 10 WB 50FT WALKING LUNGES 10 BENCH PRESS MODERATE REST 1min per round STRETCHING 55:60min
C3/2020-w4-TUESDAY 3/31/20 FLOFIT BURN WARM UP RAMP UP 0:20 BACK SQUAT TO MODERATE WEIGHT METCON:20:55 AMRAP 25 10 BACK SQUAT 40 MOUNTAIN CLIMBER 50 DU STRETCHING 55:60min
C2/2020-W6-TUESDAY 03/03/20 TESTING WEEK FLOFITNESS BASELINE 102 WARM UP AND RAMP UP:0:20 FLOFITNESS BASELINE 107 DIANE 21-15-9 DEADLIFT 155/225 HSPU FINISHER ON BIKE TABATA 20:20 x 8
STRETCHING 55:60min
C3/2020-W1-WEDNESDAY 3/11/20 FLOFIT BUILD WARM UP + RAMP UP 4:20 RAMP UP OH PRESS TO 60% STRENGTH 20:35 5x5 OH PRESS INCREMENTING EACH ROUND ACCESSORY 35:45 3 ROUNDS 8 BTN PRESS 12 HEAVY DB BENT OVER ROWS BUILD GRIP 45:55 3 ROUNDS 50FT FARMERS CARRY with KB MAX TIME HANG ON BAR
C3/2020-W2-WEDNESDAY 3/18/20 FLOFIT BUILD WARM UP 4:20 STRENGTH 20:40 5 ROUNDS 5 STRICT CHIN UP + LOAD IF POSSIBLE TEMPO : 40x0 ACCESSORY 40:50 SUPERSET 3 ROUNDS 8 T3 RAISE 8 FACE PULL WITH BAND BUILD MID LINE 50:60 COACH's CHOICE
C3/2020-W3-WEDNESDAY 3/25/20 FLOFIT BUILD WARM UP RAMP UP 4:20 DEADLIFT UP TO 60% STRENGTH 20:40 6 ROUNDS 3 DEADLIFT TEMPO : 40x0 INCREMENTING WEIGHT EACH ROUND ACCESSORY 40:50 SUPERSET 3 ROUNDS 6 BULGARIAN SPLIT SQUAT / LEG 12 SIDE STEP UP / LEG BUILD MID LINE 50:60 COACH's CHOICE
C3/2020-W4-WEDNESDAY 4/1/20 FLOFIT BUILD WARM UP RAMP UP 4:20 BENCH PRESS UP TO 60% STRENGTH 20:40 5 ROUNDS 5 BENCH PRESS INCREMENTING EACH ROUND ACCESSORY 40:50 SUPERSET 4 ROUNDS 8 SINGLE ARM LSIT DB PRESS 8 SINGLE ARM ROW BUILD MID LINE 50:60 COACH's CHOICE
C2/2020-W6-WEDNESDAY 3/4/20 TESTING WEEK WARM UP + RAMP UP 4:10 BENCH PRESS STRENGTH 10:35 FIND NEW 1RM FLOFITNESS BASELINE 108 35:50 1 TO 12 in 15min STRICT PULL UP STRICT RING DIP FINISHER MIDLINE 50:60 COACHE'S CHOICE
C3/2020-w1-WEDNESDAY 3/11/20 FLOFIT BURN WARM UP 0:20 METCON 20:55 AMRAP 25 10 BURPEE JUMP OVER BB 20 FRONT SQUAT 95/135 35 DU FINISHER ON MID LINE COACH'S CHOICE STRETCHING 55:60min
C3/2020-w2-WEDNESDAY 3/18/20 FLOFIT BURN WARM UP 0:20 METCON:20:55 FOR TIME 3 ROUNDS IN 28MIN 50 Alt Battle Ropes 40 DEADLIFTS 95/135 EVERY TOP OF MIN COMPLETE 5 BURPEES FINISHER ON MID LINE COACH'S CHOICE STRETCHING 55:60min
C3/2020-w3-WEDNESDAY 3/25/20 FLOFIT BURN WARM UP 0:20 METCON 20:55 AMRAP 30 20 ALT STEP UP WITH 1DB 35/50 10 CAL BIKE 5 RUSSIAN KB SWING EVERY 3MIN COMPLETE 3 PUSH PRESS / ARM FINISHER ON SHOULDER STABILIZERS COACH'S CHOICE STRETCHING 55:60min
C3/2020-w4-WEDNESDAY 4/1/20 FLOFIT BURN WARM UP 0:20 METCON 20:55 5 ROUNDS FOR TIME 15 BURPEE BOX JUMP OVER 20 ALT DB SNATCH 35/50 25 BATTLE ROPE HULK SMASH FINISHER ON SHOULDER STABILIZERS COACH'S CHOICE STRETCHING 55:60min
C3/2020-W1-THURSDAY 03/12/20 CF 60 WARM UP 0:15 SKILLS + RAMP UP 15:30 SPLIT JERK RAMP UP to MODERATE LIGHT WEIGHT METCON 30:55 EMOM 12 MIN 1: 2 SPLIT JERK MIN 2: 2 SQUAT CLEAN REST 3min AMRAP 3 PCLEAN + JERK 65/95/135/185 CLEAN UP AND STRETCHING 55:60min
C3/2020-W2-THURSDAY 03/19/20 CF 60 WARM UP RAMP UP 4:25 PSNATCH TO 65% METCON 25:55 3 ROUNDS FOR TIME 2 PSNATCH FROM HANG UNBROKEN 2 SQUAT SNATCH 2 OH SQUAT EVERY 2MIN 20 ALT REVERSE LUNGES CLEAN UP AND STRETCHING 55:60min
C3/2020-W3-THURSDAY 03/26/20 CF 60 WARM UP RAMP UP 4:25 PCLEAN AND JERK AT 65% of JERK METCON 25:55 FOR TIME 30 PCLEAN + JERK FROM HANG UNBROKEN 30 DEADLIFT EACH TIME ATHLETE BREAKS 3 WALL WALK CLEAN UP AND STRETCHING 55:60min
C3/2020-W4-THURSDAY 04/02/20 CF 60 WARM UP RAMP UP 4:25 SQUAT SNATCH UP TO 65% Alternate with T2B DRILLS METCON 25:55 AMRAP 8 3 SQUAT SNATCH FROM HANG UNBROKEN 8 T2B EACH TIME ATHLETE BREAKS 10 CAL BIKE CLEAN UP AND STRETCHING 55:60min
C2/2020-W6-THURSDAY 03/5/20 TESTING WEEK FLOFITNESS BASELINE 104 WARM UP 0:15 SKILLS + RAMP UP 15:30 GRACE 30 CLEAN AND JERK 95/135 REST 4MIN PERFORM 2K ROW CLEAN UP AND STRETCHING 55:60min
SESSION PLAN 12/19/19 WARM UP + RAMP UP BURGERNER WARM UP ACTIVE MOB DRILLS ON SHOULDERS AND FRONT RACK DRILL PUSH JERK AND RAMP UP AT THE SAME TIME
C3/2020-W1-FRIDAY 03/13/20 FLOFIT BUILD WARM UP + RAMP UP 4:20 BACK SQUAT TO 75% OF 1RM STRENGTH 20:40 6x 3 1/4 BACK SQUAT ACCESSORY 40:50 4 ROUNDS 10 DEADLIFT MARCH / LEG with 2DB 6 PARTNER HAM RAISE 6 BANDED GLUTEUS BRIDGE CLEAN UP AND STRETCHING time 55:60
C3/2020-W2-FRIDAY 03/20/20 FLOFIT BUILD WARM UP + RAMP UP 4:20 FRONT SQUAT TO 75% OF 1RM STRENGTH 20:40 8x3 1/4 FRONT SQUAT ACCESSORY 40:50 4 ROUNDS 6 GOOD MORNING / LEG 12 ALT STEP UP CLEAN UP AND STRETCHING time 55:60
C3/2020-W3-FRIDAY 03/27/20 FLOFIT BUILD WARM UP + RAMP UP 4:20 BACK SQUAT TO 85% OF 1RM STRENGTH 20:40 8 ROUNDS 3 BACK SQUAT 10 ALT LUNGES REST 2MIN ACCESSORY 40:50 4 ROUNDS 20 ALT STEP UP JUMP DOWN 10 BACK LEG ELEVATED SINGLE LEG DEADLIFT / LEG FINISHER ON LOWER BACK AND OBLIQUES COACH's CHOICE CLEAN UP AND STRETCHING time 55:60
C3/2020-W4-FRIDAY 04/03/20 FLOFIT BUILD WARM UP + RAMP UP 4:20 FRONT SQUAT TO 85% OF 1RM STRENGTH 20:40 8 ROUNDS 3 FRONT SQUAT TEMPO 31x0 ACCESSORY 40:50 4 ROUNDS 10 ALT SIDE LUNGES 10 BACK LEG ELEVATED SINGLE LEG DEADLIFT / LEG FINISHER ON LOWER BACK AND OBLIQUES COACH's CHOICE CLEAN UP AND STRETCHING time 55:60
C2/2020-W6-FRIDAY 03/6/20 TESTING WEEK WARM UP + RAMP UP 4:15 STRENGTH 15:40 FIND NEW 1RM FRONT SQUAT ACCESSORY 40:50 4 ROUNDS 10 BB BENT OVER ROW BUILD MIDLINE 50:55 COACH'S CHOICE CLEAN UP AND STRETCHING 55:60
C3/2020-w1-FRIDAY 3/13/20 FLOFIT BURN WARM UP 0:20 METCON:20:50 AMRAP 30 500m ROW 40 PUSH UP rest 1min 250m SKI 40 SIT UP rest 1min 1000m BikeErg 40 BOX JUMP rest 1min FINISHER ON MID LINE COACH'S CHOICE STRETCHING 55:60min
C3/2020-w2-FRIDAY
3/20/20
FLOFIT BURN
WARM UP 0:20
METCON 20:50
AMRAP 30
100m RUN
10 T2B
rest 1min
250m ROW
10 PULL UP
rest 1min
2miles ABIKE
10 WB
rest 1min
FINISHER ON MID LINE
COACH'S CHOICE
STRETCHING 55:60min
C3/2020-w3-FRIDAY 3/27/20 FLOFIT BURN WARM UP 0:20 METCON 20:50 FILTHY 50 FINISHER ON SHOULDERS COACH'S CHOICE STRETCHING 55:60min
C3/2020-w4-FRIDAY 4/3/20 FLOFIT BURN WARM UP 0:20 METCON 20:50 AFAP IN 25min 10 ROUNDS 10/15 Cal BIKE 10 RING ROW 25 WALKING LUNGE EVERY 3 MINUTES COMPLETE 10 T2B FINISHER ON MID LINE AND LOWER BACK COACH'S CHOICE STRETCHING 55:60min
C2/2020-W6-TUESDAY 03/6/20 TESTING WEEK FLOFITNESS BASELINE 112 WARM UP AND RAMP UP:0:20 JACKIE 1000M ROW 50 THRUSTER 35/45 30 PULL UP FINISHER SHOULDER AND OBLIQUES COACH'S CHOICE
STRETCHING 55:60min
C3/2020-W1-SATURDAY 03/14/20 CF 60 WARM UP 0:15 SKILLS 15:30 BMU METCON 30:55 TEAM OF 2 AMRAP 20 8 OH SQUAT 65/95 10 BMU ATHLETES ALTERNATE EACH ROUND CLEAN UP AND STRETCHING 55:60min
C3/2020-W3-SATURDAY 03/21/20 CF 60 WARM UP 0:15 SKILLS 15:30 DOUBLE UNDER METCON 30:55 TEAM OF 2 AMRAP 30 CASH IN : 200 DU THEN 4 ROUNDS 50 CAL BIKE 40 CAL SKI 30 BURPEE IN SYNC 20 HSPU ATHLETES SHARE REPS HOWEVER THEY DECIDE TO ONLY ONE WORKING AT THE TIME FINISHER ON HOLDING PLANKS COACH's CHOICE CLEAN UP AND STRETCHING 55:60min
C3/2020-W3-SATURDAY 03/27/20 CF 60 WARM UP 0:15 SKILLS 15:25 BMU METCON 30:55 TEAM OF 2 IN A 28MIN CAP CASH IN : 50 BMU THEN 29-27-21-15-9 DEADLIFT 65/95/135 RING DIP REPS ARE SHARED FINISHER ON HOLDING PLANKS COACH's CHOICE CLEAN UP AND STRETCHING 55:60min
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
MUST HAVE COMPLETED THE MUSCLE UP WORKSHOP TO ACCESS THE PROGRAM
WEEK 1-2 = BASICS / FUNDAMENTALS DAY1 For 20min 30s work / 30s rest Follow exercise sequence Ring crunch hold Ring False grip hold press down Ring False grip hold 90 degree press down Ring Transitions slow Ring Dip hold bottom Ring Dip hold Top DAY 2 EMOM 10 On Paralettes Follow exercise sequence Gymnastic Protraction Plank Tuck in Hold Reverse Plank Tuck in Hold Gymnastic Retraction Plank DAY 3 EMOM 20 Follow exercise sequence Dead Hang Active Hang Scapula rotations clock wise Scapula rotations counter clock wise Max rep Strict Sub Scap Pull ups
WEEK 2-4 = INTERMEDIATE DAY1 For 20min 45s work / 15s rest Follow exercise sequence Ring Sit Up to Transition Ring press down to Transition Ring Dips tempo 8200 Ring Dip hold top position external rotation DAY 2 EMOM 10 On Paralettes Follow exercise sequence Gymnastic Retraction Protraction Plank Tuck in to Lsit Reverse Plank Swings DAY 3 EMOM 20 Follow exercise sequence Dead Hang to Active Hang Max Hold Active Hang Bar Dips False Grip 90 Degree Pull up Hold 70% of best set of max pull ups on previous weeks.
WEEK 4-6 = INTERMEDIATE ADVANCED DAY1 EMOM 20 Follow exercise sequence High Rings false grip hold High Rings Box full muscle up High Rings body swing to target High Rings kip swing to press down High Rings Box Jump Full Muscle up DAY 2 EMOM 10 On Paralettes Follow exercise sequence Plank to Lsit to Reverse Plank Dips on Paralettes Lsit Hold DAY 3 EMOM 15 Follow exercise sequence 2 Kip Swings 1 hard swing keep arms straight Full Jump Muscle ups minimum of elevation Banded Negative Muscle up with lightest band possible EMOM 5 5 low bar full muscle up
WEEK 6-8 = ADVANCED DAY1 EMOM 20 Follow exercise sequence High Rings false grip banded ring muscle up with lightest band cross rack High Rings 2 kip swings 1 hard swing High Rings Jump Full Muscle up minimum elevation DAY 2 AMRAP 10 On Paralettes Follow exercise sequence 5 Lsit Ring Dips DAY 3 AMRAP 20 Follow exercise sequence 1 Banded Negative Muscle up Into Muscle up with lightest band possible 5 low bar full muscle up with feet elevated
Event 1- TEAM AMRAP 8 Rx 6 Push up in sync 12 AKB swing in sync blue/Grey 50 DU Sc 12 Knee Raise in sync 25 AKB swing in sync yellow/grey EVENT 2a INDIVIDUAL Rx 30 Psnatch 75/105 Sc 55/85 EVENT 2b Rx and Sc 30/50 cal ABIKE Cap for both : 6min Athlete can chose to start with event 2 B EVENT 3 Team Relay Rx and Sc In 12m Cap 1000m Row + 12 Burpees BJ Over Each athlete back to back EVENT 4 INDIVIDUAL Rx and Sc From 0:4min Clean ladder 65x5 95x5 85x5 115x5 105x5 135x5 125x5 155x5 145x5 185x5 From 4:7min AMRAP BMU ——— = 5 Pull Ups = 10 Jumping Pull Ups
Enter your Passcode to access the workouts and training cycles.
Wrong Pass-code. Please try again.
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
Mondays Wednesdays 5:45pm
Tuesdays Thrusdays 12pm
Saturdays 11am
-
Practice fundamental CrossFit movements and skills
-
Appropriate for individuals of all skill levels
-
Develop your strength / mobility / cardio conditioning
CrossFit 60
Mondays Thurdays 630am 12pm 530pm 630pm
Saturdays 10am
-
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 Mobility / Stretching and Yoga
OFF THE SCHEDULE FOR NOW
-
Dynamic Stretching sequences combined with Animal Flow
-
Improve your mobility for any CrossFit movement
FLOFIT Teens & Kids
Tuesdays Thursdays 430pm
-
Safe and fun workouts specifically designed for kids
-
Develop fitness skills transferable to any sport
FLOFIT BURN
Tuesdays 630am-12pm-530pm-630pm
Wednesdays Fridays 930am
-
Full body workout based on functional endurance
-
60min of aerobic + lifting.
-
conditioning and endurance.
FLOFIT BUILD
Wednesdays
630am-12pm-530pm-630pm
Fridays
630am-12pm-6:15pm
-
Functional Strength and bodybuilding
-
Squat, Deadlift, Push, Pull and all the accessories to build an awesome body shape
FLOFIT STRIKE
OFF THE SCHEDULE FOR NOW
-
Full body workout based on Striking techniques
-
45min of fun and sweat
-
conditioning, endurance and fighting skills.
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
-
Separate room for Open Gym and Personal Training
-
Boxing Bags
CONTACT
-
FloFitness / CrossFit Essence
-
70 Pleasant Blvd, Toronto ON
-
416.671.5447
-
flofitnessessential@gmail.com
-
