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.

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

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
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 Teens & Kids
Tuesdays Thursdays 430pm

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

FLOFIT Mobility / Stretching and Yoga
Saturdays at 12pm for 60min

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

FLOFIT BURN
Tuesdays 630am-12pm-530pm-630pm

  • 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
Wednesdays 615pm for 45min

  • 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

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