Getting Started
SUMMER PROMO
Intro Month Unlimited Classes
$99+HST*
*New members only, offer ends August 30th, 2019
WORKOUT PROGRAMS
We have the best programming exclusive to our athletes
C12-W4-MONDAY 06/17/2019 CF 60 SKILLS: time: 0:20 T2B METCON time:20:50 5 rounds Max unbroken reps T2B 25 Alt DB Snatch 35/50 25 WB rest 1min / round score is T2B total reps FINISHER 4 min Coach's choice CLEAN UP AND STRETCHING time: 50:60
C12-TESTING WEEK-MONDAY 06/24/2019 CF 60 MAX EFFORT T2B UNBROKEN finish with 4x5 Strict T2B FLOFITNESS BASELINE 201 AMRAP 20 Cindy 5 pull ups 10 push ups 15 airsquats CLEAN UP AND STRETCHING time: 50:60
C13-W1-MONDAY 07/08/2019 CF 60 SKILLS: time: 0:25 Kipping Pull ups Practice Progression 1,2,3 Rx, C2B. For more advanced athletes Practice Gymnastic Complex: T2B to Kpull up T2B to C2B T2B to BMU Can be performed with butterfly METCON time:25:50 EMOM 15 Min 1 : 15 Push Presses 2DB Min 2 : 15 Front Squats 2DB Min 3 : 35 DU CLEAN UP AND STRETCHING time: 50:60
C13-W3-MONDAY 07/15/2019 CF 60 SKILLS: time: 0:25 Kipping Pull ups Practice Progression 1,2,3 Rx, C2B. For more advanced athletes Practice Butterfly Pull ups and or Practice Gymnastic Complex: T2B to Kpull up T2B to C2B T2B to BMU Can be performed with butterfly METCON time:25:50 EMOM 15 Min 1 : 6 Push Presses 1DB Heavy Min 2 : 10 OH Squats 1DB Min 3 : 35 DU CLEAN UP AND STRETCHING time: 50:60
C13-W4-MONDAY 07/22/2019 CF 60 SKILLS: time: 0:25 Kipping Pull ups Practice Progression 1,2,3 Rx, C2B. For more advanced athletes Practice Butterfly Pull ups and or Practice Gymnastic Complex: T2B to Kpull up T2B to C2B T2B to BMU Can be performed with butterfly METCON time:25:50 EMOM 15 Min 1 : 4 Push Presses 2DB Heavy Min 2 : 8 Thrusters 2DB Min 3 : 35 DU CLEAN UP AND STRETCHING time: 50:60
C13-W5-MONDAY 07/29/2019 CF 60 SKILLS: time: 0:25 Kipping Pull ups Practice Progression 1,2,3 Rx, C2B. Pull up complex : 1 -> 10 reps Strict Pull Up + T2B + KPull up For more advanced athletes Practice Butterfly Pull ups and or Practice Gymnastic Complex: Strict Pull up + T2B to C2B Strict Pull up + T2B to BMU Can be performed with butterfly METCON time:25:50 EMOM 15 Min 1 : 12 Push Presses DB Moderate Min 2 : 8 DB push ups Min 3 : 35 DU CLEAN UP AND STRETCHING time: 50:60
LESSON PLAN SKILLS -Mobility and warm up for about 5min on shoulders and Lat Activation. -demonstrate and explain the T2B progressions as follow -Partner drills on rhythm of T2B with hand on the back. -T2B progression 1: Hanging Knee Raise ( reinforce active shoulders ) progression 2: Kipping feet on ground Knees as high as possible. progression 3: Knees to elbows Rx METCON -scaled 15/25 -scaled T2B any of prog 1-2-3 FINISHER : BE Creative Do not go over 4min STRETCHING 2min foam roll lats and IT band / side 2min foam roll back
LESSON PLAN SKILLS -Mobility and warm up for about 5min on shoulders and Lat Activation. -demonstrate and explain the T2B progressions as follow -Partner drills on rhythm of T2B with hand on the back. -T2B progression 1: Hanging Knee Raise ( reinforce active shoulders ) progression 2: Kipping feet on ground Knees as high as possible. progression 3: Knees to elbows Rx METCON -scaled 15/25 -scaled T2B any of prog 1-2-3 -scaled 10/15 FINISHER : BE Creative Do not go over 4min STRETCHING 2min foam roll lats and IT band / side 2min foam roll back
SESSION PLAN STRENGTH -Mobility and warm up for about 10min on wrist, shoulders and hips. -Drill all movements on empty bar as a warm up. -Respect the Cap for Strength no more than 40min. METCON Scaled is Knee Push ups STRETCHING 2min Banded stretch on rig for pecs and lats / side 5min on spine decompression
SESSION PLAN STRENGTH
C12-W4-WEDNESDAY 06/19/19 CF 60 STRENGTH time 0:30min 5 rounds Max Strict Chin ups unbroken tempo 3000 rest 60s METCON time 30:50min AMRAP 20 5 Squat Snatches from hang 65/95 20 cals row 200m run CLEAN UP AND STRETCHING 50:60min
C12-TESTING WEEK-WEDNESDAY 06/26/19 CF 60 FLOFITNESS BASELINE 205 Complete in 30min Max Effort unbroken pull ups any style 800m run 25 pull ups 400m run 25 pull ups 200m run 25 pull ups 100m run CLEAN UP AND STRETCHING 50:60min
C13-W1-WEDNESDAY 07/03/19 CF 60 METCON time 0:40min Cap: 30min 2 rounds of : 15 OH squats 95/135 15 Box jump overs 15 Thrusters 95/135 15 Box jumps 15 PCleans 95/135 15 Burpees MU / Pull up CLEAN UP AND STRETCHING 50:60min
C13-W2-WEDNESDAY 07/10/19 CF 60 PARTNER WOD METCON time 0:40min Cap: 40min 2 rounds of : 15 OH squats 95/135 ->each 250m run with Sand bag or plate-> together 15 PCleans 95/135 -> each 250m run empty ->together 15 Burpees MU / Pull up ->each Finish with 5min of Lsit hold from ground with minimum amount of sets. CLEAN UP AND STRETCHING 50:60min
C13-W3-WEDNESDAY 07/17/19 CF 60 PARTNER WOD METCON time 0:40min Cap: 30min 21-15-9-15-21 Thrusters 95/135 BMU Run 200m together each round Finish with 5min of HS Hold in minimum amount of sets. CLEAN UP AND STRETCHING 50:60min
C13-W3-WEDNESDAY 07/17/19 CF 60 PARTNER WOD METCON time 0:40min Cap: 30min 21-15-9-15-21 Thrusters 95/135 BMU Run 200m together each round Finish with 5min of HS Hold in minimum amount of sets. CLEAN UP AND STRETCHING 50:60min
C13-W4-WEDNESDAY 07/24/19 CF 60 PARTNER WOD METCON time 0:40min Cap: 30min 2 rounds of : 30 OH Squats 95/135 -> shared 30 Burpee Box jumps -> burpees are in sync , jump is alternated 30 Pull ups / C2B -> in sync rest 3min / round Finish with 5min of full lock out on rings with minimum amount of sets . CLEAN UP AND STRETCHING 50:60min
C13-W5-WEDNESDAY 07/31/19 CF 60 PARTNER WOD METCON time 0:40min AMRAP 30 When one partner is running 800m the other one does the following sequence 10 burpees 15 Thrusters 95/135 20 Pull ups/ C2B Partner coming back from the run continues the sequence the reps. CLEAN UP AND STRETCHING 50:60min
SESSION PLAN
SESSION PLAN
SESSION PLAN
C12-W4-FRIDAY 06/21/19 CF 60 STRENGTH 0:35min 5-3-1 Deadlifts tempo: 3020 rest 90s METCON 35:55min AMRAP 9 7 Squat clean from hang 65/95 35 DU CLEAN UP AND STRETCHING 45:60min
C12-TESTING WEEK-FRIDAY 06/28/19 CF 60
FLOFITNESS BASELINE 104 COMPLETE in specific order in 40min 1RM BENCH PRESS. 1RM DEADLIFT eccentric included. 150 WB KAREN CLEAN UP AND STRETCHING 45:60min
C13-W1-FRIDAY 07/05/19 CF 60 STRENGTH 0:40min 5-3-1 Snatch from hang + 10s Eccentric to ground. + 4 rounds 10 Alt Cossack squats loaded with DB if possible 10 Alt skater jumps METCON 40:55min EMOM 12 Min 1 15 cals row Min 2 30 Mountain climbers CLEAN UP AND STRETCHING 45:60min
C13-W2-FRIDAY 07/12/19 CF 60 STRENGTH 0:40min 7 rounds 1 Snatch from hang + 20s Eccentric to ground. + 10 Alt Cossack squats loaded with DB if possible + 10 Alt skater jumps METCON 40:55min EMOM 12 Min 1 15 cals row Min 2 15 sit ups with WB CLEAN UP AND STRETCHING 45:60min
C13-W3-FRIDAY 07/19/19 CF 60 STRENGTH 0:40min 7 rounds 1 Snatch 1st pull + 1 Snatch from hang + 20s Eccentric to ground. + 10 Alt Cossack squats loaded with DB if possible + 10 Alt skater jumps METCON 40:55min EMOM 12 Min 1 15 cals row Min 2 15 WB CLEAN UP AND STRETCHING 45:60min
C13-W4-FRIDAY 07/26/19 CF 60 STRENGTH 0:40min 7 rounds 1 Snatch from ground + 20s Eccentric to ground. + 10 Alt Cossack squats loaded with DB if possible + 10 Alt skater jumps METCON 40:55min EMOM 12 Min 1 15 cals row Min 2 30 Russian twists with WB CLEAN UP AND STRETCHING 45:60min
C13-W5-FRIDAY 07/26/19 CF 60 STRENGTH 0:40min 10 rounds 1 Snatch from ground + 20s Eccentric to ground. + 10 Alt Cossack squats loaded with DB if possible + 10 Alt skater jumps METCON 40:55min EMOM 12 Min 1 15 cals row Min 2 30 Mountain Climbers CLEAN UP AND STRETCHING 45:60min
LESSON PLAN
C13-w5-SATURDAY 06/20/2019 FLOFIT BURN UPPER: 30:10 for 6min 8 to 15 Push ups 8 to 12 ring rows
MID LINE: 30:10 for 8min go through the sequence Ground LSit Hold back extensions Hollow rocks LOWER and CONDITIONING : 40:20 for 12min Min 1 DU or Single U Min 2 Alt Pistol or reverse lunges Min 3 WB Clean over shoulders
CLEAN UP AND STRETCHING 50:60min
Coach Content
FOUNDATION 07/06/19 WARM UP time :10min OH squats time 10:20min 5x5 PSnatch time 20:25min 5x5 RING ROWS 25:30min 5x5 METCON 6 rounds for time cap:8min 8 PSnatch 8 WB squats 8 Sit-ups COOL DOWN AND STRETCH
FOUNDATION 07/13/19 WARM UP time :10min WB Clean time 10:20min 5x5 WB Shot time 20:25min 5x5 RING DIPS 25:30min 5x5 METCON EMOM 10 5 ring rows 3 wall walks COOL DOWN AND STRETCH
Coach Content
Coach Content
Coach Content
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
INTRO time 0:10 Intro Coaches and CrossFit video What is CrossFit :Video link https://www.crossfit.com/what-is-crossfit Demo Deadlift / Squat Clean / Kipping Pull Ups /( Maybe Strict Ring Muscle Up ) WARM UP time 10:20min Foot drills on spot or with plate Air Squat Burpees Hollow Hold Arch Hold INTRO TO WEIGHTLIFTING time 20:35min SQUAT CLEAN DEADLIFT INTRO TO GYMNASTICS time 35:50min Strict pull ups Kipping Pull ups CLEAN UP AND STRETCHING time 50:60min
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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
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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 60min
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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
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Safe and fun workouts specifically designed for kids
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Develop fitness skills transferable to any sport
CrossFit Mobility and Stretching/ soon in 2019
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Dynamic Stretching sequences combined with Animal Flow
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Improve your mobility for any CrossFit movement
FLOFIT BURN / coming soon in 2019
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Full body workout based on fat loss
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60min of fun and sweat
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conditioning, endurance and core.
FLOFIT BUILD/ soon in 2019
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Functional Bodybuilding
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Squat, Deadlift, Push, Pull and all the accessories to build an awesome body shape
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
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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