JANUARY PROMO
START WITH
ONE MONTH OF UNLIMITED CLASSES
99$+HST* ONLY !!
*New members only, offer ends JANUARY 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
C1/2020-w1-MONDAY 12/16/19 WARM UP:0:15 SKILLS:15:40 HSPU METCON:40:55 5 ROUNDS FOR TIME 5 HSPU unbroken 10 ALT DB SNATCHES FROM HANG 45/60 15 GOBLET SQUATS SAME DB STRETCHING 55:60min
C1/2020-w2-MONDAY 12/23/19 WARM UP:0:15 SKILLS:15:40 KIPPING PULL UP BUTTERFLY PULL UP
METCON:40:55 5 ROUNDS FOR TIME 10 PULL UP UNBROKEN 16 ALT DB CJ FROM HANG 35/50 25 ALT OH DB LUNGES STRETCHING 55:60min
C1/2020-W3-MONDAY 12/30/19 CF 60 WARM UP:0:15 SKILLS:15:30 RING DIPS
METCON:30:45 AMRAP 11 5 STRICT RING DIP 10 CAL ABIKE ARMS ONLY 5 RING ROWS FINISHER MIDLINE 45:55 COACH'S CHOICE STRETCHING 55:60
C1/2020-W4-MONDAY 01/06/20 CF 60 WARM UP:0:15 SKILLS:15:30 HANDSTAND
METCON:30:50 7 ROUNDS in 20min HARD CAP 5 WALL WALKS 12/15 CAL ABIKE EVERY MIN 5 UP DOWNS FINISHER MIDLINE 50:55 COACH'S CHOICE STRETCHING 55:60
C1/2020-W5-MONDAY 01/13/20 CF 60 WARM UP:0:15 SKILLS:15:30 KB SNATCH
METCON:30:50 EMOM 16 EVEN MIN : 6 KB SNATCH LEFT ARM + 10 SIT UP ODD MIN : 6 KB SNATCH RIGHT ARM + 5 STRICT HANGING LEG RAISE FINISHER LOWER BACK 50:55 COACH'S CHOICE STRETCHING 55:60
C1/2020-W6-MONDAY 01/20/20 TESTING WEEK WARM UP:0:15 RAMP UP FLOFIT BASELINE 101 AFAP in 11MIN CAP 500M ROW 30 DEADLIFT 155/225 20 PULL UP 10 T2B FINISHER MIDLINE 40:50 COACH'S CHOICE STRETCHING 50:60
SESSION PLAN 12/16/19 WARM UP Bodyweight locomotive movements such as inch worm, bear crawl etc Active Mobility drills on shoulders and wrists. SKILLS ASSESS AND CUE practicing all positions of HSPU. tripod to full extension Be relentless on the body alignment and provide proper scaling options down to elevated push ups or L sit DB presses. DO NOT ALLOW MORE THAN 2 Ab Mats of elevation PROGRESSION OPTIONS FOR HSPU: RX 1 or 2 mats of elevation 2DB push press BOX HSPU Push up elevated Push up METCON A good Score for advanced athletes rx is : 5min intermediate rx: 7min beginner sc: 10min PAY ATTENTION ON SQUATS, REDUCE DEPTH OF SQUATS IF YOU NOTICE ATHLETE'S LOSS OF LUMBAR CURVE. STRETCHING : SHOULDER DISTRACTION WITH BANDS
SESSION PLAN 01/06/20 WARM UP Bodyweight locomotive movements such as inch worm, bear crawl etc Active Mobility drills on shoulders and wrists. SKILLS ASSESS AND CUE practicing all positions of HS. tripod to full extension Be relentless on the body alignment and provide proper scaling options down to pike hold PROGRESSION OPTIONS FOR HS: RX off the wall RX against the all Wall walk to handstand Pike plank METCON A good Score for advanced athletes rx is : 12min intermediate rx: 15min beginner sc: 15min STRETCHING : SHOULDER DISTRACTION WITH BANDS
SESSION PLAN 01/13/20 WARM UP Bodyweight locomotive movements such as inch worm, bear crawl etc Active Mobility drills on shoulders and wrists. SKILLS GO THROUGH A STEP BY STEP OF THE KB SNATCH 1-DEADLIFT 2-SWING 3-PULL 4-CATCH FINISHER FOCUS ON LOWER BACK / HOLDING POSITIONS STRETCHING : SHOULDER DISTRACTION WITH BANDS
C1/2020-w1-TUESDAY 12/17/19 WARM UP AND RAMP UP:0:20 RAMP UP to 75% of 1RM FRONT SQUAT METCON:20:55 6 ROUNDS OF: 300m ROW rate:22 HIGH POWER REPS 5 FRONT SQUAT at 75%. REST TIL YOUR HR IS DOWN TO 90 or LESS. STRETCHING 55:60min
C1/2020-w2-TUESDAY 12/24/19 WARM UP AND RAMP UP:0:20 RAMP UP to 85% of 1RM BENCH PRESS METCON:10:55 10 ROUNDS OF: 25 CAL ROW DAMPER:10 HR:80% with HIGH POWER REPS 3 BENCH PRESS at 85%. REST TIL YOUR HR IS DOWN TO 90 or LESS. STRETCHING 55:60min
C1/2020-W4-TUESDAY 01/07/20 FLOFIT BURN WARM UP AND RAMP UP:0:10 RAMP UP to 40% of 1RM OH SQUAT METCON STEADY STATE:10:50 AMRAP 40 250M SKIERG 500M ROW 30 KB SWING UNBROKEN 30 OH SQUAT UNBROKEN KEEP MOVING FOR 40min STRETCHING 55:60min
C1/2020-W5-TUESDAY 01/14/20 FLOFIT BURN WARM UP AND RAMP UP:0:10 RAMP UP to 115/155 THRUSTER METCON LACTATE THRESHOLD:10:50 COMPLETE 10 ROUNDS OF: AMRAP UNBROKEN THRUSTERS 115/155 200M ROW with HIGH POWER STROKES Rest half of your working time. SCORE IS THE TOTAL AMOUNT OF THRUSTERS AND TIME TO COMPLETION OF 10 ROUNDS STRETCHING 55:60min
C1/2020-W6-TUESDAY 01/21/20 TESTING WEEK FLOFITNESS BASELINE 102 WARM UP AND RAMP UP:0:20 FRAN 21-15-9 THRUSTER + PULL UP REST 4MIN FLOFITNESS BASELINE 103 AFAP IN 11MIN 1000M BIKEERG 1000M SKIERG 1000M ROW
STRETCHING 55:60min
SESSION PLAN 12/17 WARM UP Focus on ankle mob and posterior chain activation for the FSquats RUN FEW DRILLS FOR FRONT RACK. ASSESS ATHLETE SQUAT , do not let any loss of lumbar curve by reducing ROM if necessary. THE FRONT RACK SHOULD BE CLEAR AND STRONG suggest back squat if front squat isn't sound. STRETCHING LOTS OF spinal decompression
C1/2020-W1-WEDNESDAY 12/18/19 FLOFIT BUILD WARM UP 4:15 STRENGTH 15:35 5 ROUNDS 6 2DB BENCH PRESS 10 SUPINE GRIP CHIN UP ACCESSORY 35:45 3 ROUNDS 8 SINGLE DB ARM ROW 10 SUPRA RAISE BUILD MID LINE 45:55 EMOM 10 10 SIT UPS 5 STRICT HANGING LEG RAISE
C1/2020-W2-WEDNESDAY 12/25/19 MERRY XMAS !!!
C1/2020-W4-WEDNESDAY 1/08/20 FLOFIT BUILD WARM UP + RAMP UP 4:20 RAMP UP SQUAT TO 80% STRENGTH 20:40 8x3 BACK SQUAT ACCESSORY 40:50 3 ROUNDS 50ft WALKING LUNGES 6 HAM RAISES WITH PARTNER BUILD LOWER BACK 50:55 4 ROUNDS 30s ARCH HOLD 10 HOLLOW ROCKS
C1/2020-W5-WEDNESDAY 1/15/20 FLOFIT BUILD WARM UP + RAMP UP 4:20 RAMP UP OH PRESS TO 75% STRENGTH 20:40 8x3 OH PRESS ACCESSORY 40:50 3 ROUNDS 10 BAR ONLY BTN PRESS 10 T,Y,W loaded if possible BUILD TRICEPS 50:56 EMOM 6 EVEN MIN : AMRAP PARALETTE DIPS ODD MIN : 10 2DB TRICEP KICK BACK
C1/2020-W6-WEDNESDAY 1/22/20 TESTING WEEK WARM UP + RAMP UP 4:20 BENCH PRESS STRENGTH 20:40 FIND NEW 1RM ACCESSORY 40:50 FIND HEAVY 5 REP DB SINGLE ARM ROW FINISHER ON TRICEPS 50:60 COACHE'S CHOICE
SESSION PLAN 01/08/20 WARM UP + RAMP UP BACK SQUAT WORK ON ANKLE MOBILITY COMBINE GLUTEUS ACTIVATION WITH BANDS AND RAMP UP THE BACK SQUATS BE VERY STRICT WITH THE ATHLETES FORM.
C1/2020-W1-THURSDAY 12/19/19 CF 60 WARM UP 0:15 SKILLS + RAMP UP 15:30 PUSH JERK RAMP UP to 75% of 1RM PUSH JERK METCON 30:55 PART 1 in 7min 3-3-3 PCLEAN AND JERK UNBROKEN REST 2min PART 2 in 11min 1-2-3-4-5-6-7-8-9-10 BURPEE PULL UP ANY STYLE THRUSTER 75/105 CLEAN UP AND STRETCHING 40:60min
C1/2020-W2-THURSDAY 12/26/19 BOXING DAY !!
C1/2020-W3-THURSDAY 01/02/20 CF 60 WARM UP 0:15 SKILLS + RAMP UP 15:30 MUSCLE SNATCH ECCENTRIC INCLUDED RAMP UP to heavy Double METCON 30:55 AMRAP 25 2 MUSCLE SNATCH 15 HR PUSH UP TO BOX JUMP 35 DU Rest 1min per round CLEAN UP AND STRETCHING 55:60min
C1/2020-W4-THURSDAY 01/09/20 CF 60 WARM UP 0:15 SKILLS + RAMP UP 15:30 POWER SNATCH ECCENTRIC INCLUDED RAMP UP to heavy triple from hang METCON 30:55 AMRAP 20 3 PSNATCH FROM HANG 250M ROW ON TOP OF EVERY 2 MINUTE 10 PUSH UPS CLEAN UP AND STRETCHING 55:60min
C1/2020-W5-THURSDAY 01/16/20 CF 60 WARM UP 0:15 SKILLS + RAMP UP 15:30 POWER CLEAN ECCENTRIC INCLUDED RAMP UP to 135/185 METCON 30:55 AFAP IN A 15MIN SOFT CAP 60 PCLEAN FROM GROUND EACH TIME YOU BREAK COMPLETE 10 CAL BIKE 10 PUSH UPS CLEAN UP AND STRETCHING 55:60min
C1/2020-W6-THURSDAY 01/23/20 TESTING WEEK FLOFITNESS BASELINE 104 WARM UP 0:15 SKILLS + RAMP UP 15:30 ISABEL 30 SQUAT SNATCHES 95/135 REST 4MIN WORK ON HANDSTAND SKILLS IN REMAINING TIME 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
C1/2020-W1-FRIDAY 12/20/19 FLOFIT BUILD WARM UP + RAMP UP 0:20 SDHP STRENGTH 10:35min 5 ROUNDS 5 SDHP MODERATE WEIGHT ACCESSORY 35:45 SUPERSET 4 rounds 6 Partner Ham raise 12 KB Russian swing BUILD BICEPS 45:55 EMOM 5 10 Alt DB HAMMER CURL 1x10sec ECCENTRIC BAR CURL CLEAN UP AND STRETCHING time 55:60
C1/2020-W2-FRIDAY 12/27/19 SPECIAL OPEN GYM WOD WARM UP 0:20 METCON 20:40 THE LIONS PARTNER WOD 5 ROUNDS EACH 7 squat cleans 165/110 7 shoulder-to-overheads 165/110 7 burpee chest-to-bar pull-ups Ideally, use a pull-up bar that is 6 inches above your max reach when standing. ACCESSORY 40:50 SUPERSET 3 rounds 6 Partner Ham raise 12 KB Russian swing CLEAN UP AND STRETCHING time 55:60
C1/2020-W3-FRIDAY 01/03/20 FLOFIT BUILD WARM UP + RAMP UP 4:30 STRICT OH PRESS UP TO 80% OF 1RM STRENGTH 30:45 5x3 OH PRESS BUILD BICEPS 45:55 EMOM 10 ODD MINUTE : 3 CHIN UPS EVEN MINUTE : 10 BB CURLS CLEAN UP AND STRETCHING time 55:60
C1/2020-W4-FRIDAY 01/10/20 FLOFIT BUILD WARM UP + RAMP UP 4:30 DEADLIFT UP TO 60% OF 1RM STRENGTH 30:45 4x10 DEADLIFT WITH CONTROLED ECCENTRIC NO BANGING BUILD ARMS 45:55 EMOM 10 ODD MINUTE : 10 PARALLETTE DIP EVEN MINUTE : 12 ALT DB HAMMER CURL CLEAN UP AND STRETCHING 55:60
C1/2020-W5-FRIDAY 01/17/20 FLOFIT BUILD WARM UP + RAMP UP 4:15 DEADLIFT UP TO 60% OF 1RM +10lbs from last week STRENGTH 15:30 4x10 DEADLIFT WITH CONTROLED ECCENTRIC NO BANGING ACCESSORY 30:45 4 ROUNDS 6 PARTNER HAM RAISE 12 ALT SINGLE LEG DEADLIFT BUILD PULL UPS 45:55 EMOM 10 ODD MINUTE : 10 BANDED PULL UPS EVEN MINUTE : 25FT BANDED BEAST WALK CLEAN UP AND STRETCHING 55:60
C1/2020-W6-FRIDAY 01/24/20 TESTING WEEK WARM UP + RAMP UP 4:15 STRENGTH 15:30 FIND NEW 1RM BACK SQUAT ACCESSORY 30:45 FIND MAX REP UNBROKEN PISTOL SQUAT BUILD MIDLINE 45:55 COACH'S CHOICE CLEAN UP AND STRETCHING 55:60
SESSION PLAN WARM UP Practice the different steps of the SDHP. Let Athletes ramp up and find a moderate weight to work with. STRENGTH BE VERY STRICT on the form, reduce ROM of the high pull if tight shoulders BUILD to make it more fun, make an athlete count the reps out loud and everyone does it in sync, switch athletes to lead the round 1x10sec eccentric is only on the way down.
C1/2020-W1-SATURDAY 12/21/19 CF 60 WARM UP + RAMP UP 0:20 SQUAT CLEAN up to 135/185 RX PARTNER METCON 20:40 EVENT 1 CROSSFITTER OF THE YEAR 2019 JANUARY 25TH TEAM OF 2 MF ON A CONTINUING CLOCK FROM 0:3 ROUND 1 20 SQUAT CLEAN 65/95 20 BENT OVER ROWS 65/95 FROM 2:5 ROUND 2 20 SQUAT CLEAN 85/135 20 PULL UP ANY STYLE FROM 5:8 ROUND 3 20 SQUAT CLEAN 105/155 20 C2B PULL UP ANY STYLE FROM 8:11 ROUND 4 20 SQUAT CLEAN 135/185 20 BMU
RULES: BONUS REPS BURPEES IN SYNC EVERY ROUND WILL BE ADDED TO TOTAL REP COUNT REGULAR ROUND ONLY ONE ATHLETE WORKS AT THE TIME NO RULES ON HOW TO SHARE THE REPS IT IS A CHIPPER EACH ROUND TIE BREAKER EACH ROUND TEAM WILL BE OUT IF CANNOT COMPLETE THE TASK PER ROUND FINISHER 40:50 COACHE'S CHOICE
C1/2020-W2-SATURDAY 12/28/19 SPECIAL OPEN GYM WOD WARM UP 0:20 T2B BOX JUMP METCON 20:50 AMRAP 30 CASH IN : 200 CAL ABIKE 50FT WALKING LUNGE 2DB 35/50 25 T2B 50 BOX JUMP REST 3min PER ROUND FINISHER 50:60 PICK 3 MID LINE EXERCISES 20 REPS PER MINUTE FOR 6 MIN
C1/2020-W3-SATURDAY 01/04/20 CF 60 WARM UP + SKILLS 0:20 HSPU PARTNER METCON 20:50 MM-FF THE ARM-DESTROYER COMPLETE IN 25MIN 50 HSPU 10 STRICT PULL UP 40 HSPU 20 PULL UP in SYNC 30 HSPU 30 C2B PULL UP OR PULL UP 20 HSPU 40 BMU OR PULL UP 10 HSPU ALL THE REPS ARE SHARED BETWEEN THE 2 ATHLETES FINISHER MIDLINE COACH's CHOICE
C1/2020-W4-SATURDAY 01/11/20 CF 60 WARM UP + SKILLS 0:30 SQUAT CLEAN UP TO 155/185 T2B TEAM OF 3 METCON 30:60 3 AMIGOS AMRAP 30 30 SQUAT CLEANS 155/185 40 T2B 50 DU ALL THE REPS ARE SHARED BETWEEN THE 3 ATHLETES FINISHER MIDLINE COACH's CHOICE
C1/2020-W5-SATURDAY 01/18/20 CF 60 WARM UP + SKILLS 0:30 HSPU TEAM OF 2 METCON 30:60 THE WEDDING AMRAP 6 5 HSPU 5 STRICT PULL UP REST 1MIN AMRAP 6 5 HSPU 10 AIR SQUAT REST 1MIN AMRAP 6 5 HSPU 10 PLATED OH WALKING LUNGES REST 1MIN AMRAP 6 5 HSPU 20 G2OH WITH PLATE ALL THE REPS ARE SHARED BETWEEN THE 3 ATHLETES FINISHER MIDLINE COACH's CHOICE
SESSION PLAN 12/21/2019 WARM UP + RAMP UP FOCUS ON WARMING UP WITH PROGRESSION TO THE SEVERAL MOVEMENTS OF THE METCON GIVE ATHLETES TIME TO RAMP UP TO THE HEAVIEST CLEAN OF THEIR ABILITY REINFORCE THE FACT THAT IS A COMPETITION EVENT OF THE UP COMING CROSSFITTER OF YEAR ON JANUARY 25th 2020. BOOST PEOPLE UP TO JOIN THE COMP MAKE SURE EVERYONE IS ON BOARD WITH THE EVENT SCHEME AND RULES SCALING IS ALLOWED : SQUAT CLEAN TO POWER CLEAN IS ISSUE WITH ROM PULL UP TO JUMPING PULL UPS C2B TO JUMPING C2B PULL UPS BMU TO JUMPING BMU FINISHER SHOULD BE SOMETHING FUN AND IN GROUP
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 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
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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
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Practice fundamental CrossFit movements and skills
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Appropriate for individuals of all skill levels
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Develop your strength / mobility / cardio conditioning
CrossFit 60
Mondays Thurdays 630am 12pm 530pm 630pm
Saturdays 10am
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Designed to develop more advanced movements and skills
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Competition level training focus
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Designed for those who wish to advance their skill progression and better themselves as athletes
FLOFIT Teens & Kids
Tuesdays Thursdays 430pm
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Safe and fun workouts specifically designed for kids
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Develop fitness skills transferable to any sport
FLOFIT Mobility / Stretching and Yoga
Saturdays at 12pm for 60min
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Dynamic Stretching sequences combined with Animal Flow
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Improve your mobility for any CrossFit movement
FLOFIT BURN
Tuesdays 630am-12pm-530pm-630pm
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Full body workout based on functional endurance
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60min of aerobic + lifting.
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conditioning and endurance.
FLOFIT BUILD
Wednesdays
630am-12pm-530pm-630pm
Fridays
630am-12pm-6:15pm
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Functional Strength and bodybuilding
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Squat, Deadlift, Push, Pull and all the accessories to build an awesome body shape
FLOFIT STRIKE
Wednesdays 615pm for 45min
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Full body workout based on Striking techniques
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45min of fun and sweat
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conditioning, endurance and fighting skills.
ATHLETE’S CARE AND THERAPY
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Registered Massage Therapy
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We are the best therapists in the city, and will fix you up within minimal amount of treatments.
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Stretching / Flossing and Percussion Therapy
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“Your shoulder is pinching, your hip is stuck, your ankle mobility needs work” / we offer the best mobility and recovery treatments /programs.
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Infrared Sauna Therapy
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In need of a good detox or healthy sweat without any stress on your body, this is the perfect tool.
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Air Compression Therapy
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“your legs are fried from yesterday’s workout or you just competed the past weekend” / This is the ultimate recovery system.
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PERSONAL TRAINING
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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
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Showers and towel service
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Rogue Fitness Equipped
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Pet and Kid Friendly
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Infrared Sauna
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10 lifting stations
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24 pull up stations
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8 rack stations
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SkiErg, Rower, Assault bike, Air Runner
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Separate room for Open Gym and Personal Training
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Boxing Bags
CONTACT
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FloFitness / CrossFit Essence
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70 Pleasant Blvd, Toronto ON
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416.671.5447
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flofitnessessential@gmail.com
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