JUNE PROMO
FLOFIT HOME

 GET ONE MONTH UNLIMITED ONLINE WORKOUTS
$100+HST* ONLY !!

And DAILY CLASSES ON ZOOM.

*New members only, offer ends JUNE 30th, 2020.

FOLLOW US FOR GREAT TRAINING CONTENTS

POST COVID-19 REOPENING

We are happy to announce that we will be able to reopen as soon as Ontario government gives us the green light.

We adapted to the “New” situation to give you the safest and best experience for your training with the sole objective to help you reach your goals.

We therefore created a new version of the FloFitness gym, fear not it is going to be amazing.

FLOFIT ACADEMY

NO CLASS TIME
MATCHES YOUR SCHEDULE
INDIVIDUAL COACH EXPERTISE AND SUPPORT
DURING SPECIFIC HOURS
CHOOSE BETWEEN SEVEN DIFFERENT WORKOUTS PER DAY
ACCORDING TO YOUR GOALS

BECOME A FLOFIT ATHLETE

WHAT TO EXPECT ?

ONBOARDING
PROCESS

We will take care of everything as soon as you walk in:
Setting achievable goals
within a realistic timeframe
Building a customized workout schedule.

Success is built together.

PROGRESS TRACKING
COACH EXPERTISE AND SUPPORT

We are here to help you commit and stay accountable to your goals,
with the best coaching expertise to learn and perform safe movements.
Any fitness level and any abilities are welcome.

HARD WORK PAYS OFF – You will be amazed of your results.

COMMUNITY

You will not workout alone, our community is the best support tool you have
to dedicate yourself to doing your best and
giving your all, during each and every workout.

Stronger people don’t put others down, they lift them up.

COACHED / SUPERVISED
HOURS

During coached hours we will give you
the best experience and attention needed to perform your workouts.
This is not personal training nor classes but open group training.

SCHEDULE
Monday to Friday
630am to 730am
12pm to 1pm
5pm to 7pm
Saturday
11am to 12pm

OPEN GYM

Open gym hours are extended, as part of FloFit Academy you have
a self access to the facility.

SCHEDULE
Monday to Friday
6:15am to 8pm
Saturday
10:15am to 2pm

HEALTH AND SAFETY MEASURES ON SITE

OUR RESPONSIBILITY

  • Clean the equipments and floor at multiple scheduled times a day.
  • Make sure every body is respecting the health and safety rules to the best of our abilities.

YOUR RESPONSIBILITY

  • Sign up online to reserve your spots.
  • No hugs, No fist bumps, but cheering for each louder is totally encouraged
  • Clean your equipments before and after use.
  • Bring your own chalk in a bag.
  • Workout stations are marked on the floor and you will have to respect them as much as possible.
  • Wearing a mask will be at your own discretion.
  • Pets and Kids are not allowed.
  • Respect all rules of lifting and working out.
  • Note that showers, towel and sauna services are cancelled.

These new rules are essential to be able to go through this crisis and to have a comfortable and safe space to have fun and workout together again.

WE TRULY CANNOT WAIT TO HAVE YOU BACK.

THE FLOFIT TEAM.

 PROGRAM DESCRIPTIONS

FLOFIT Foundation

  • Practice and learn fundamental movements and skills
    Olympic Weightlifting / Gymnastics / Plyometrics
  • Appropriate for individuals of all skill levels
  • Develop your strength / mobility / cardio conditioning

FLOFIT Performance

  • 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

  • Dynamic Stretching sequences combined with Animal Flow
  • Improve your mobility to get your body as functional as possible

CUSTOMIZED PROGRAM

  • Training program designed specifically for your needs, matching your goals and progressions.

  • Fast track your results beyond your ultimate goals.

FLOFIT BURN

  • Full body workout based on functional endurance
  • 60min of aerobic + lifting.
  • Conditioning and endurance, big fat burner.

FLOFIT BUILD

  • Functional Strength and bodybuilding
  • Squat, Deadlift, Push, Pull and all the accessories to build an awesome body shape

FLOFIT STRIKE

  • Full body workout based on Striking techniques
  • 45min of fun and sweat
  • Conditioning, endurance and fighting skills.

FLOFIT HOME

  • Complete remote training with minimal equipment or just bodyweight
  • Group classes on zoom including FloFit Mobility

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.

  • CANCELLED (due to covid-19)

  • 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 Personal Training

  • Boxing Bags

ONLINE ACCESS
TO OUR PROGRAMS

DAY 1-W2
FLOFIT HOME

WARM UP
FOCUS on HIP MOBILITY 
METCON
10 ROUNDS FOR TIME
10 SWINGS OR HIP THRUSTS
10 BURPEES JUMP OVER

FINISHER ON MID LINE  
4 ROUNDS 
1min REVERSE PLANK 
1min HIGH PLANK

		
DAY 2-W2
FLOFIT HOME

WARM UP
FOCUS SHOULDER OPENING SEQUENCE

METCON
FOR 20min 30s on 30s off
1:Alt LUNGES LOADED
2:BOX JUMPS OR SQUAT JUMPS
3:ALT SHOULDER TAPS
4:ALT SINGLE LEG DEADLIFTS LOADED
FINISHER ON MID LINE  
4 ROUNDS 
10 SUPERMAN 
10 ALT SWIMMER KICKS 
DAY 3-W2
FLOFIT HOME

WARM UP
FOCUS ON ANKLE

METCON
AMRAP 20
25 DU
25 HIGH KNEES
25 V-UPS
25 SQUATS

FINISHER ON GLUTEUS AND HAMSTRINGS
4 ROUNDS
10 HIP THRUST BANDED OR LOADED
10 HAMSTRING WALK OUT
1MIN CHINESE PLANK HOLD

DAY 1-W2
FloFit Performance

WARM UP 0:15
SKILLS 15:30
HSPU focus on timing of the kip

METCON 30:55
AMRAP 7
6 BURPEES
6 HSPU
6 1DB PUSH PRESS / ARM

DAY 2-W2
FloFit Performance

WARM UP 0:15
SKILLS 15:30
BUTTERFLY PULL UP focus on efficiency of rep cycling

METCON 30:55
3 ROUNDS FOR TIME

20 PULL UPS
10 OH SQUATS 105/135

DAY 3-W2
FloFit Performance

WARM UP 0:15
SKILLS 15:30
SNATCH focus on the speed of the catch

METCON 30:55
EMOM 20
1: 5 PSNATCH from ground 95/135
2: 5 RMU
3: 5 SQUAT SNATCH from ground 95/135
4: 5 BMU

DAY 1-W2
FLOFIT BURN

WARM UP AND RAMP UP:0:20
RAMP UP to MODERATE DEADLIFT up to your 60% of 1RM
METCON:20:55
4 ROUNDS FOR TIME
15 DEADLIFT UNBROKEN
30 SIDE HOPS
45 CALS ROW

DAY 2-W2
FLOFIT BURN

WARM UP AND RAMP UP:0:20
RAMP UP to MODERARE FRONT SQUAT
up to your 60%
METCON:20:55
8 ROUNDS FOR TIME
8 FRONT SQUATS
400m RUN
REST 1min / round

DAY 3-W2
FLOFIT BURN

METCON:20:55
AMRAP 10
10 CALS BIKE
30 DU
REST 2min
then
AMRAP 10
10 CALS BIKE
10 THRUSTERS 65/95

DAY 1-W2
FLOFIT BUILD

DELOAD WEEK

DAY 2-W2
FLOFIT BUILD
DELOAD WEEK
WARM UP + RAMP UP 4:20
RAMP UP  DEADLIFT TO 70%
STRENGTH 20:40
3x5 DEADLIFT
REST: 2min per round
ACCESSORY 35:45 
4 ROUNDS 
10 KB BULGARIAN SPLIT SQUAT
10 KB SIDE STEP UP 
DAY 3-W2
FLOFIT BUILD
DELOAD WEEK
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

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

Passcode available to all FloFit Athletes

CONTACT

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  • FloFitness / FloFit Academy

  • 70 Pleasant Blvd, Toronto ON

  • 416.671.5447

  • flofitnessessential@gmail.com