MAY PROMO
FLOFIT HOME

 GET ONE MONTH UNLIMITED ONLINE WORKOUTS
$80+HST* ONLY !!

And DAILY CLASSES ON ZOOM.

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

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
615am to 8am
11:15am to 12pm
5:15pm to 7pm
Saturday
10:15am 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

CROSSFIT

  • 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

Passcode available to all FloFit Athletes

DAY 1-W1
FLOFIT HOME

WARM UP 0:20
FOCUS A SMOOTH DOWNWARD DOG TO UPWARD DOG SEQUENCE
METCON:20:50
AMRAP 30
5 INCLINE PUSH UP
10 AIR SQUAT
15 HOLLOW ROCK

FINISHER ON MID LINE  
3 ROUNDS 
10 SIT UP 
10 V-UP 
10 SIDE PLANK LIFT
STRETCHING 55:60min
DAY 2-W1
FLOFIT HOME

WARM UP 0:20
FOCUS A HIP FLEXOR AND SHOULDER OPENING SEQUENCE
METCON:20:50
10 ROUNDS FOR TIME
3 WALL WALK
7 BURPEE
12 ALT SIDE LUNGE LOADED IF POSSIBLE
250M RUN IF POSSIBLE 
SUBSTITUTE WITH ANY MONOSTRUCTURAL MOVEMENT FOR 2MIN OF WORK.

  
 
FINISHER ON MID LINE  
4 ROUNDS 
10 BACK EXTENSION 
10 ALT SWIMMER KICKS 
1MIN REVERSE PLANK HOLD
STRETCHING 55:60min
DAY 3-W1
FLOFIT HOME

WARM UP 0:20
FOCUS A ANKLE AND SHOULDER OPENING SEQUENCE
METCON:20:50
AMRAP 20
35 SKIPPING ROPE SINGLE JUMP OR DOUBLE UNDER
10 RING ROW OR FLOOR DRAG OR BENT OVER ROW
20 MOUNTAIN CLIMBER CROSS OVER

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

 

STRETCHING 55:60min
DAY 1-W1
CF by FloFit

WARM UP 0:15
SKILLS 15:30
BMU
METCON 30:55
AMRAP 20
8 OH SQUAT 65/95
3 BMU

 CLEAN UP AND STRETCHING 55:60min
DAY 2-W1
CF by FloFit

WARM UP 0:15
SKILLS 15:30
DOUBLE UNDER
CLEAN

METCON 30:55
AMRAP 15
CASH IN : 
100 DU
THEN 
4 ROUNDS
5 SQUAT CLEAN 95/135
5 BURPEE JUMP OVER

  FINISHER FOR 5MIN SWITCHING HOLDING PLANKS. CLEAN UP AND STRETCHING 55:60min
DAY 3-W1
CF by FloFit

WARM UP 0:15
SKILLS 15:30
DB SNATCH
BOX JUMP

METCON 30:55
COMPLETE AFAP
3 ROUNDS
40 BOX JUMP
20 ALT DB SNATCH 35/50
500m RUN OR SKI OR ROW

 
FINISHER 
FOR 5MIN PRACTICE HANDSTAND. 

CLEAN UP AND STRETCHING 55:60min
DAY 1-W1
FLOFIT BURN

WARM UP AND RAMP UP:0:20
RAMP UP to MODERATE DEADLIFT up to your 75%
METCON:20:55
10 ROUNDS FOR TIME
5 DEADLIFT 
20 CAL ROW
REST 1min per round

RECORD YOUR SCORE, POST IT ON IG.
  
STRETCHING 55:60min Focus on your posterior chain such as hamstrings and gluteus.
DAY 2-W1
FLOFIT BURN

WARM UP AND RAMP UP:0:20
RAMP UP to MODERATE BACK SQUAT
up to your 75%
METCON:20:55
AMRAP 25
3 BACK SQUAT 
500m BIKE ERG
24 ALT SUIT CASE LUNGE DB
REST 1min per round

RECORD YOUR SCORE, POST IT ON IG.
  
STRETCHING 55:60min 
Focus on your Anterior chain such as Quads and Hip Flexors.
DAY 3-W1
FLOFIT BURN

WARM UP AND RAMP UP:0:20
RAMP UP to MODERATE PUSH PRESS
up to your 65%
METCON:20:55
COMPLETE AFAP
5-10-15-20-25 
PUSH PRESS
ASSAULT BIKE CAL

RECORD YOUR SCORE, POST IT ON IG.
  
STRETCHING 55:60min 
Focus on your Quads,Hip Flexors and Lats.
DAY 1-W1
FLOFIT BUILD

WARM UP + RAMP UP 4:20
RAMP UP BENCH PRESS TO 60%
STRENGTH 20:35
5x5 BENCH PRESS
INCREMENTING EACH ROUND

ACCESSORY 35:45 
3 ROUNDS 
8 BTN PRESS 
12 HEAVY DB BENT OVER ROWS
BUILD GRIP 45:55 
3 ROUNDS 50FT FARMERS CARRY with KB 
MAX TIME HANG ON BAR
DAY 2-W1
FLOFIT BUILD

WARM UP + RAMP UP 4:20
RAMP UP DEADLIFT TO 80%
STRENGTH 20:40
5x3 DEADLIFT
INCREMENTING EACH ROUND
REST: 2min per round

ACCESSORY 35:45 
3 ROUNDS 
8 KB SWING HEAVY 
12 SIDE STEP UPS PER SIDE

DAY 3-W1
FLOFIT BUILD

WARM UP + RAMP UP 4:20
RAMP UP FRONT SQUAT TO 80%
STRENGTH 20:40
3x3 FRONT SQUAT
INCREMENTING EACH ROUND
REST: 2min per round

 ACCESSORY 35:45 3 ROUNDS 8 ALT FRONT RACK REVERSE LUNGE 12 ALT FRONT STEP UP
BUILD ARMS 45:55 
5 ROUNDS 
10 ALT HAMMER CURLS 
30s ISO REVERSE PLANK HOLD
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

CONTACT

CrossFit Experience (required)
BeginnerIntermediateAdvanced

I want to book (required)
A TourPersonal TrainingTreatment

  • FloFitness / CrossFit Essence

  • 70 Pleasant Blvd, Toronto ON

  • 416.671.5447

  • flofitnessessential@gmail.com