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*New members only, offer ends FBRUARY 28th, 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

C2/2020-w1-MONDAY
12/27/20

WARM UP:0:15
SKILLS:15:25
RMU

STRENGTH 25:40
5 ROUNDS 
3 FG RING PULL UPS 
TEMPO 4040
METCON:40:55
AMRAP 12
5 STRICT PULL UP
10 Parallette PUSH UP
15 2KB SQUAT Purple / Yellow 

STRETCHING 55:60min 
C2/2020-w2-MONDAY
02/02/20

WARM UP 0:15
SKILLS 15:25
HSW
STRENGTH 25:35
4 ROUNDS 
20 SHOULDER TAPS
20Ft HSW ASSISTED

METCON 35:55
AMRAP 20
10 RING ROW
20Ft HSW
15 KB SWING GREY / PINK

STRETCHING 55:60min 
C2/2020-w3-MONDAY
02/10/20

WARM UP 0:15
SKILLS 15:25
KIPPING HSPU
STRENGTH 25:35
1 to 5 STRICT HSPU + KHSPU

METCON 35:55
AFAP in 20min
5 ROUNDS
20 PUSH UP
20 CAL ROW
STRETCHING 55:60min 
C2/2020-w4-MONDAY
02/17/20

WARM UP 0:15
SKILLS 15:25
WORK ON YOUR HANDSTAND
SPECIAL FAMILY DAY METCON 25:55
HELEN MIX CINDY
AMRAP 20
400m ROW
21 KBSWING
5 PULL UP
10 PUSH UP
15 AIR SQUAT
Rest 1min / round

STRETCHING 55:60min 
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 01/26/20
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 FALSE GRIP POSITION AND GO THROUGH THE RMU MOVEMENT ON LOW RINGS

STRENGTH
SCALED VERSION IS FALSE GRIP RING ROWS SAME TEMPO 

METCON
THIS METCON IS AN HARDER VERSION OF CINDY WHICH WILL BE TESTED IN 5 WEEKS
FINISHER 
FOCUS ON LOWER BACK / HOLDING POSITIONS

STRETCHING :
SHOULDER DISTRACTION WITH BANDS
SESSION PLAN 02/02/20
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 HS POSITION AND GO THROUGH THE HSW MOVEMENT
GIVE APPROPRIATE SCALING OPTIONS 
BEAR CRAWL WILL BE THE FIRST ONE FOR THE METCON
 
METCON
SET UP THE GYM SO THERE IS A NICE FLOW TO THE WORKOUT AND SAFE SPACE TO HSW
STRETCHING :
SHOULDER DISTRACTION WITH BANDS
SESSION PLAN 02/10/20
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 HS POSITION AND GO THROUGH THE HSPU MOVEMENT
GIVE APPROPRIATE SCALING OPTIONS 
BOX HSPU + 2DB PUSH PRESS WOULD BE A GOOD OPTION FOR ATHLETE NOT READY FOR KIPPING
 
METCON
SET UP THE GYM SO THERE IS A NICE FLOW TO THE WORKOUT AND SAFE SPACE TO HSW
STRETCHING :
SHOULDER DISTRACTION WITH BANDS
C2/2020-w1-TUESDAY
1/28/20
FLOFIT BURN

WARM UP AND RAMP UP:0:20
RAMP UP to HEAVY RUSSIAN KB SWING FOR 10 REPS
METCON:20:55
FOR TIME
100 RUSSIAN KB SWING
EACH TIME ATHLETE BREAKS 
500M ROW

STRETCHING 55:60min 
C2/2020-w2-TUESDAY
2/4/20
FLOFIT BURN

WARM UP AND RAMP UP 0:20
2DB THRUSTERS
METCON 20:55
FOR TIME in 30min CAP
5K ROW
EVERY 3MIN COMPLETE 
10 2DB THRUSTERS 25/45 

STRETCHING 55:60min 
C2/2020-w3-TUESDAY
2/11/20
FLOFIT BURN

WARM UP AND RAMP UP 0:20
PUSH PRESS AT 65% From rack

METCON 20:45
AMRAP 25
250m ROW
15 PP 
10 ALT REVERSE LUNGE WITH BB ANY RACK 

EVERY 2MIN 3 BURPEE JUMP OVER 
 
FINISHER ON MID LINE AND LOWER BACK
COACH'S CHOICE

STRETCHING 55:60min 
C2/2020-w4-TUESDAY
2/18/20
FLOFIT BURN

WARM UP AND RAMP UP 0:20
BENCH PRESS TO 95/185

METCON 20:45
10 ROUNDS FOR TIME
5 BENCH PRESS
10 PUSH UP 
200M ROW / HIGH POWER ROW
 
FINISHER ON MID LINE AND LOWER BACK
COACH'S CHOICE

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 1/28/20
WARM UP
Focus on ROWING TECHNIQUE AND KB SWING DRILLS
RUN FEW DRILLS FOR FRONT RACK.
ASSESS ATHLETE SWING , do not let any loss of lumbar curve by reducing LOAD if necessary.
STRETCHING
LOTS OF spinal decompression
C2/2020-W1-WEDNESDAY
1/29/20
FLOFIT BUILD

WARM UP + RAMP UP 4:20
RAMP UP OH PRESS TO 80%
STRENGTH 20:35
25 x OH PRESS
ATHLETES CAN DECIDE HOWEVER TO SPLIT THE REPS

ACCESSORY 35:45
3 ROUNDS
8 BTN PRESS
12 HEAVY DB BENT OVER ROWS
 
BUILD BICEPS 45:55
4 ROUNDS
15s CHIN UP HOLD AT THE TOP
10 EMPTY BAR CURL
C2/2020-W2-WEDNESDAY
1/5/20
FLOFIT BUILD

WARM UP + RAMP UP 4:20
RAMP UP BENCH PRESS TO 115/185 OR 65%
STRENGTH 20:40
40 x BENCH PRESS
ATHLETES CAN DECIDE HOWEVER TO SPLIT THE REPS

ACCESSORY 40:50
SUPERSET
3 ROUNDS
8 REVERSE FLY
12 HIGH EXTERNAL ROTATION
 
BUILD ARMS 50:60
SUPERSET
4 ROUNDS
15s CHIN UP HOLD AT THE TOP
15 PUSH UP
C2/2020-W3-WEDNESDAY
1/12/20
FLOFIT BUILD

WARM UP 4:20

STRENGTH 20:40
5 ROUNDS
5 STRICT CHIN UP 
TEMPO : 40x0

ACCESSORY 40:50
SUPERSET
3 ROUNDS
8 T3 RAISE
8 FACE PULL WITH BAND
 
BUILD ARMS + MID LINE 50:60
COACH's CHOICE
C2/2020-W4-WEDNESDAY
1/19/20
FLOFIT BUILD

WARM UP RAMP UP 4:20
SNATCH GRIP DEADLIFT UP TO 120% SNATCH 
STRENGTH 20:40
8 ROUNDS
3 SG DEADLIFT 
TEMPO : 40x0

ACCESSORY 40:50
SUPERSET
3 ROUNDS
8 BULGARIAN SPLIT SQUAT / LEG
8 DROP LUNGE FROM PLATE / LEG 
 
BUILD MID LINE 50:60
COACH's CHOICE
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
01/29/20

WARM UP + RAMP UP OH PRESS
WORK ON GOOD OH MOBILITY
STRENGTH
EXAMPLE OF SPLITTING THE REPS
5x5 , 8x3+1, 4x6+1 All are good

ACCESSORY
THE Behind The Neck Press must be performed perfectly, Emphasise the mobility required.
IF an athlete cannot perform it properly modify to DB Press.


C2/2020-w1-WEDNESDAY
1/29/20
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 
C2/2020-w2-WEDNESDAY 
2/5/20
FLOFIT BURN

WARM UP 0:20

METCON 20:55
AMRAP 25
10 BURPEE JUMP OVER BB
20 FRONT SQUAT 95/135
100 SINGLE UNDER ALT FEET

FINISHER ON MID LINE
COACH'S CHOICE

STRETCHING 55:60min 
C2/2020-w3-WEDNESDAY 
2/12/20
FLOFIT BURN

WARM UP 0:20

METCON 20:55
AMRAP 28
28 BOX JUMP
28 CAL BIKE
28 RUSSIAN KB SWING

EVERY 3MIN COMPLETE 10 T2B

FINISHER ON SHOULDER STABILIZERS
COACH'S CHOICE

STRETCHING 55:60min 
C2/2020-w4-WEDNESDAY 
2/19/20
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 
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 
C1/2020-W1-THURSDAY
01/30/20
CF 60

WARM UP 0:15
SKILLS + RAMP UP 15:30
SPLIT JERK
RAMP UP to MODERATE LIGHT WEIGHT

METCON 30:55
EMOM 20
MIN 1: 5 SPLIT JERK
MIN 2: 10/15 Cal Bike
MIN 3: 5 THRUSTER
MIN 4: PLANK HOLD


CLEAN UP AND STRETCHING 55:60min
C1/2020-W2-THURSDAY
02/6/20
CF 60

WARM UP RAMP UP 4:25
PCLEAN TO 65%

METCON 25:55
6 ROUNDS FOR TIME
5 PCLEAN FROM HANG UNBROKEN
35 WB UNBROKEN
EACH TIME ATHLETE BREAKS 25 SIT UPS

CLEAN UP AND STRETCHING 55:60min
C1/2020-W3-THURSDAY
02/13/20
CF 60

WARM UP RAMP UP 4:25
PCLEAN AND JERK AT 65% of JERK 

METCON 25:55
4 ROUNDS FOR TIME
8 PCLEAN + JERK FROM HANG UNBROKEN
50 DU UNBROKEN
EACH TIME ATHLETE BREAKS 3 WALL WALK

CLEAN UP AND STRETCHING 55:60min
C1/2020-W4-THURSDAY
02/20/20
CF 60

WARM UP RAMP UP 4:25
SQUAT CLEAN UP TO 65%
Alternate with PULL UP DRILLS

METCON 25:55
AMRAP 15
6 SQUAT CLEAN UNBROKEN 
15 PULL UP
EACH TIME ATHLETE BREAKS 10 ALT REVERSE LUNGE

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
01/31/20
FLOFIT BUILD

WARM UP + RAMP UP 4:20
BACK SQUAT TO 65% OF 1RM
STRENGTH 20:40
5x5 BACK SQUAT 
TEMPO 42x0
ACCESSORY 40:
4 ROUNDS
10 BULGARIAN SPLIT SQUAT / LEG
6 PARTNER HAM RAISE

CLEAN UP AND STRETCHING time 55:60
C1/2020-W2-FRIDAY
02/07/20
FLOFIT BUILD

WARM UP + RAMP UP 4:20
FRONT SQUAT TO 65% OF 1RM
STRENGTH 20:40
5x5 FRONT SQUAT 
TEMPO 42x0
ACCESSORY 40:
4 ROUNDS
10 SIDE STEP UP / LEG
6 COSSACK SQUAT / LEG

CLEAN UP AND STRETCHING time 55:60
C1/2020-W3-FRIDAY
02/14/20
FLOFIT BUILD

WARM UP + RAMP UP 4:20
BACK SQUAT TO 75% OF 1RM
STRENGTH 20:40
5 ROUNDS
5 BACK SQUAT
2 FRONT SQUAT
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
C1/2020-W4-FRIDAY
02/21/20
FLOFIT BUILD

WARM UP + RAMP UP 4:20
BACK SQUAT TO 85% OF 1RM
STRENGTH 20:40
8 ROUNDS
3 BACK SQUAT
TEMPO 31x0

ACCESSORY 40:50
4 ROUNDS
10 ALT COSSACK SQUAT 
10 BACK LEG ELEVATED SINGLE LEG DEADLIFT / LEG

FINISHER ON LOWER BACK AND OBLIQUES
COACH's CHOICE 
CLEAN UP AND STRETCHING time 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
C2/2020-w1-FRIDAY
1/31/20
FLOFIT BURN

WARM UP 0:20

METCON:20:50
AMRAP 30
1000m ROW
40 PUSH UP
250m SKI
1000m BikeErg
40 BOX JUMP
250m SKI

FINISHER ON MID LINE
COACH'S CHOICE

STRETCHING 55:60min 
C2/2020-w2-FRIDAY
2/7/20
FLOFIT BURN

WARM UP 0:20

METCON 20:50
AMRAP 30

500m RUN
30 T2B
rest 1min

500m ROW
30 PULL UP
rest 1min

30 BOX JUMP
500M BIKE ERG
rest 1min

30 PUSH UP
500M SKI
rest 1min

FINISHER ON MID LINE
COACH'S CHOICE

STRETCHING 55:60min 
C2/2020-w3-FRIDAY
2/14/20
FLOFIT BURN

WARM UP 0:20

METCON 20:50
AMRAP 30
30 PULL UP
30 BOX JUMP
30 T2B
30 PUSH UP
30 SIT UP
30 WB


FINISHER ON SHOULDERS
COACH'S CHOICE

STRETCHING 55:60min 
C2/2020-w4-FRIDAY
2/21/20
FLOFIT BURN

WARM UP 0:20

METCON 20:50
AFAP IN 25min
150/200 CAL ABIKE
EVERY 2 MINUTES COMPLETE
10 T2B  

FINISHER ON MID LINE AND LOWER BACK
COACH'S CHOICE

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 
C1/2020-W1-SATURDAY
02/01/20
CF 60

WARM UP 0:15
SKILLS 15:30
T2B in sync

METCON 30:55
TEAM OF 2 
IN 30min
50 ALT DB SNATCH 45/60 shared
50 DU ATHLETE 1
40 T2B in SYNC
50 DU ATHLETE 2
50 ALT DB SNATCH 45/60 shared
100 DU ATHLETE 1 and 2
40 T2B in SYNC

CLEAN UP AND STRETCHING 55:60min
C1/2020-W2-SATURDAY
02/08/20
CF 60

WARM UP 0:15
SKILLS 15:30
BUTTERFLY PULL UP

METCON 30:55
TEAM OF 2 15.2 OPEN WORKOUT
in 18min soft cap
6 ROUNDS EACH 
10 OH SQUAT 65/95
14 C2B PULL UP

ATHLETES ALTERNATE EACH ROUND

CLEAN UP AND STRETCHING 55:60min
C1/2020-W3-SATURDAY
02/15/20
CF 60

WARM UP 0:15
SKILLS 15:30
RMU

METCON 30:55
TEAM OF 2 
AMRAP 30
CASH IN : 
2k ON BIKE ERG
2k ON SKI ERG
THEN 
5 RMU
10 SQUAT SNATCH 85/135

ATHLETES ALTERNATE EACH ROUND

FINISHER ON HOLDING PLANKS
COACH's CHOICE

CLEAN UP AND STRETCHING 55:60min
C1/2020-W4-SATURDAY
02/22/20
CF 60

WARM UP 0:15
SKILLS 15:25
DU

METCON 30:55
TEAM OF 2 
IN A 20MIN CAP
CASH IN : 
150 DU
THEN 
27-21-15-9-6-3-1
THRUSTER 65/95
RING ROW

REPS ARE NOT 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 




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

  • 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
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

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  • FloFitness / CrossFit Essence

  • 70 Pleasant Blvd, Toronto ON

  • 416.671.5447

  • flofitnessessential@gmail.com