Getting Started
SEPTEMBER PROMO
2 weeks Unlimited Classes
70$+HST*
*New members only, offer ends September 30th, 2019
WORKOUT PROGRAMS
We have the best programming exclusive to our athletes
C14-W1-MONDAY 08/25/19 CF 60 WARM UP 4:15min SKILLS 15:30min DU METCON 30:50min cap : 20min 5 rounds 50 DU or 50 Penguin Jumps 25 T2B more advanced athletes must complete DU unbroken Penalty: 100m run. CLEAN UP AND STRETCHING time 50:60min
C14-W2-MONDAY 09/03/19 CF 60 LABOUR DAY CLOSED
C14-W3-MONDAY 09/09/19 CF 60 WARM UP 4:20min STRENGTH 15:30min 4x5 STRICT BB PRESS FROM RACK find heavy 5 reps METCON 30:50min AFAP IN 20min 100ft FARMERS CARRY 1DB or SANDBAG 60/80 30 WB 100ft FARMERS CARRY 1DB or SANDBAG 60/80 40 WB 100ft FARMERS CARRY 1DB or SANDBAG 60/80 50 WB for more advanced athletes complete WB unbroken COOL DOWN 50:60min BREATHING DRILLS
C14-W4-MONDAY 09/16/19 CF 60 WARM UP 4:20min SKILLS 15:30min BMU / KIPPING AND UP-RISE DRILL METCON 30:50min EMOM 20 3 BMU 10 G2OH Plate 35/45 On top of every minute 5 Bicep curls with same Plate COOL DOWN 50:60min BREATHING DRILLS
C14-W1-TUESDAY 08/26/19 CF 60 WARM UP 4:20min SKILLS 15:30min PSNATCH / SNATCH BALANCE METCON 30:45min cap : 15min 1-1-1-1-1-1 PSNATCH from ground + Eccentric find heavy PSNATCH 5 Strict Pull ups or 8 Ring Rows more advanced athletes must follow the following ladder 65/85/105/115/125/155 95/115/135/155/175/195 CLEAN UP AND STRETCHING time 45:60min
C14-W2-TUESDAY 09/04/19 CF 60 WARM UP 4:20min STRENGTH 20:40min 5-5-3-3-1-1 FRONT SQUATS METCON 40:45min cap : 7min 3 rounds 12 KB swings 9 burpees jump over KB 6 Front Squats 105/155 sc:65/95
CLEAN UP AND STRETCHING time 45:60min
C14-W3-TUESDAY 09/10/19 CF 60 WARM UP 4:20min SKILLS 20:30min JUMP ROPE COORDINATION DRILLS / DU / TU for advanced athletes METCON 30:45min AMRAP 15 50 DU 20 T2B 10 Push up
CLEAN UP AND STRETCHING time 45:60min
C14-W4-TUESDAY 09/17/19 CF 60 WARM UP 4:20min STRENGTH 20:40min 9-6-3-1-1-1-1-1 DEADLIFT Find heavy single SKILLS 40:50min Practice HandStand and HandStand push ups
CLEAN UP AND STRETCHING time 45:60min
C14-W1-WEDNESDAY 08/27/19 CF 60 WARM UP 4:20min WORK on ROWING TECHNIQUE METCON 20:45min AMRAP 20 + 1 rep/cal per round 1 BACK SQUATS from rack 115/155 15 cals row CLEAN UP AND STRETCHING time 45:60min
C14-W2-WEDNESDAY 09/05/19 FLOFIT BUILD WARM UP 4:10min STRENGTH 10:40min 8x3 DEADLIFT at 80% tempo 20x2 ACCESSORY 40:55min SuperSet 4 rounds 8 Bulgarian split squats per leg 8 Single leg deadlifts per leg BUILD SuperSet 3 rounds 8 2DB Hammer Curls 3 chin ups CLEAN UP AND STRETCHING time 45:60min
C14-W3-WEDNESDAY 09/11/19 FLOFIT BUILD WARM UP 4:10min STRENGTH 10:40min 5-5-3-3-1-1 BACK SQUATS take 50% of heaviest single 3x12 reps ACCESSORY 40:55min SuperSet 4 rounds 8 Shrimp squats per leg 6 partner ham raises BUILD SuperSet 4 rounds 12 seated 2DB Hammer Curls into Arnold presses CLEAN UP AND STRETCHING time 45:60min
C14-W4-WEDNESDAY 09/18/19 FLOFIT BUILD WARM UP 4:15min STRENGTH 15:35min 6x3 at 80% of 1RM FRONT SQUAT ACCESSORY 35:50min SuperSet 3 rounds 6 Side step up per leg 8 gluteus bridge BB on Bench Heavy
BUILD SuperSet 3 rounds 12 Lat raise 2DB 8 Reverse Fly CLEAN UP AND STRETCHING time 50:60min
SESSION PLAN
C14-W1-THURSDAY 08/28/19 CF 60 WARM UP 4:20min SKILLS 20:35min PUSH JERK / DROP JERK METCON 30:45min CAP:11min 21-15-9 PUSH JERK 75/105 BOX JUMPS For more advanced athletes try to complete everything unbroken CLEAN UP AND STRETCHING time 45:60min
C14-W2-THURSDAY 09/05/19 CF 60 WARM UP 4:20min SKILLS 20:35min SQUAT SNATCH / SNATCH BALANCE METCON 35:50min CAP:20min 5 rounds 3 SQUAT SNATCH add 2 reps every round 5 RING DIPS add 2 reps every round On top of every minute 5 air squats CLEAN UP AND STRETCHING time 45:60min
C14-W3-THURSDAY 09/12/19 CF 60 WARM UP 4:20min SKILLS 20:35min PCLEAN FROM HANG / HAND COORDINATION FOR REP CYCLING METCON 35:50min CAP:15min 21-15-9-6-3 PCLEAN 75/105 + 20LBS per round ROW for CALS for more advanced athletes try to do all the reps unbroken. CLEAN UP AND STRETCHING time 45:60min
C14-W4-THURSDAY 09/19/19 CF 60 WARM UP 4:20min METCON 20:60min CAP:40min 17.5 10 rounds 9 BB thrusters 65/95 35 DU for more advanced athletes try to do all the reps unbroken as long as possible CLEAN UP AND STRETCHING time 45:60min
SESSION PLAN
C14-W1-FRIDAY 08/29/19 CF 60 WARM UP 4:15min SKILLS 15:25min STRICT RMU FALSE GRIP / RMU TRANSITION METCON 20:45min AMRAP 14 1-10 RMU any kind no bands PISTOL SQUAT or SIDE STEP UP more advanced athletes try to load Pistol with KB yellow / blue and alt each round between strict and kipping RMU
CLEAN UP AND STRETCHING time 45:60min
C14-W2-FRIDAY 09/06/19 FLOFIT BUILD WARM UP 4:10min STRENGTH 10:35min 5x5 BENCH PRESS at 75% tempo:31x1 ACCESSORY 35:45min 4 ROUNDS 8 2DB PEC FLY 8 SERRATUS BB PRESSES BUILD 45:50min EMOM 5 10 PARALLETTES DIPS 5 PUSH UPS
CLEAN UP AND STRETCHING time 50:60min
C14-W3-FRIDAY 09/12/19 FLOFIT BUILD WARM UP 4:10min STRENGTH 10:35min 8x3 BENCH PRESS at 85% tempo:31x1 ACCESSORY 35:45min 4 ROUNDS SUPERSET 8 BTN BB PRESS 8 PULL OVERS DB BUILD 45:50min EMOM 10 10 Banded Pull Ups 8 Decline Push Ups CLEAN UP AND STRETCHING time 50:60min
C14-W4-FRIDAY 09/20/19 FLOFIT BUILD WARM UP 4:10min STRENGTH 10:45min 4x3 STRICT PRESS at 85% then 4x12 BENCH PRESS at 65% ACCESSORY 45:55min 2 rounds 10 external rotations with bands 10 Supra Raises with 2DB CLEAN UP AND STRETCHING time 55:60min
LESSON PLAN
C14-W1-SATURDAY 08/30/19 CF 60 CREATE TEAM OF 3 ATHLETES WARM UP 4:15min PRACTICE MVT AND TEAM SEQUENCING 15:20min LET TEAM TIME TO STRATEGIZE THEIR WOD 20:22min METCON 22:55min CAP : 30min 10 ROUNDS AS A TEAM cash in each round : RUN 200m 50 Pull ups 50 WB OR WB SQUATS AT ANY WORKING TIME ONE ATHLETE MUST HANG ON THE BAR EXAMPLE : TEAM ESSENCE : A,B and Z Z goes for the run , A and B are waiting. Z arrives , A goes HANG on the BAR , B is doing some pull ups. all athletes can then rotate positions at any point of time. WINNING TEAM GETS A FREE COFFEE AND 50% off FOOD at JJ BEAN COFFEE SHOP !!
C14-W2-SATURDAY 09/06/19 CF 60 CREATE TEAM OF 2 ATHLETES WARM UP 4:15min PRACTICE MVT AND TEAM SEQUENCING 15:20min LET TEAM TIME TO STRATEGIZE THEIR WOD 20:22min METCON 22:55min CAP : 25min TEAM CALSBURNER 50 Cals bike 25 Burpees 12 T2B 40 Cals Bike 25 Burpees 12 T2B 30 Cals Bike 25 Burpees 12 T2B 20 Cals Bike 25 Burpees 12 T2B all athletes can rotate positions at any point of time.
C14-W3-SATURDAY 09/13/19 CF 60 CREATE TEAM OF 2 ATHLETES WARM UP 4:15min PRACTICE MVT AND TEAM SEQUENCING 15:20min LET TEAM TIME TO STRATEGIZE THEIR WOD 20:22min METCON 22:55min CAP : 30min 'ARMY OF TWO' 100 Weighted Lunges SandBags 3 rounds 50 Box STRICT HSPU 100 cals of Any machines Ski / Bike 50 Box Jumps finish with 100 Weighted Lunges SandBags all athletes can rotate positions at any point of time.
C14-W4-SATURDAY 09/21/19 CF 60 CREATE TEAM OF 2 ATHLETES WARM UP 4:15min PRACTICE MVT AND TEAM SEQUENCING 15:20min LET TEAM TIME TO STRATEGIZE THEIR WOD 20:22min METCON 22:55min 3 AMRAPS on a continuing clock from 0:6min 5 HSPU 5 PUSH UPS rest 2min from 8:14min 5 PULL UPS 5 T2B rest 2min from 14:30min MAX DISTANCE ROWER
Coach Content
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
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
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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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