Intro Month Unlimited Classes
*New members only, offer ends August 30th, 2019
We have the best programming exclusive to our athletes
C12-W4-MONDAY 06/17/2019 CF 60 SKILLS: time: 0:20 T2B METCON time:20:50 5 rounds Max unbroken reps T2B 25 Alt DB Snatch 35/50 25 WB rest 1min / round score is T2B total reps FINISHER 4 min Coach's choice CLEAN UP AND STRETCHING time: 50:60
C12-TESTING WEEK-MONDAY 06/24/2019 CF 60 MAX EFFORT T2B UNBROKEN finish with 4x5 Strict T2B FLOFITNESS BASELINE 201 AMRAP 20 Cindy 5 pull ups 10 push ups 15 airsquats CLEAN UP AND STRETCHING time: 50:60
C13-W1-MONDAY 07/01/2019 CF 60 SKILLS: time: 0:25 Kipping Pull ups Practice Progression 1,2,3 Rx, C2B. METCON time:25:50 EMOM 15 Min 1 : 15 Push Presses 2DB Min 2 : 15 Front Squats 2DB CLEAN UP AND STRETCHING time: 50:60
LESSON PLAN SKILLS -Mobility and warm up for about 5min on shoulders and Lat Activation. -demonstrate and explain the T2B progressions as follow -Partner drills on rhythm of T2B with hand on the back. -T2B progression 1: Hanging Knee Raise ( reinforce active shoulders ) progression 2: Kipping feet on ground Knees as high as possible. progression 3: Knees to elbows Rx METCON -scaled 15/25 -scaled T2B any of prog 1-2-3 FINISHER : BE Creative Do not go over 4min STRETCHING 2min foam roll lats and IT band / side 2min foam roll back
LESSON PLAN SKILLS -Mobility and warm up for about 5min on shoulders and Lat Activation. -demonstrate and explain the T2B progressions as follow -Partner drills on rhythm of T2B with hand on the back. -T2B progression 1: Hanging Knee Raise ( reinforce active shoulders ) progression 2: Kipping feet on ground Knees as high as possible. progression 3: Knees to elbows Rx METCON -scaled 15/25 -scaled T2B any of prog 1-2-3 -scaled 10/15 FINISHER : BE Creative Do not go over 4min STRETCHING 2min foam roll lats and IT band / side 2min foam roll back
C12-W4-TUESDAY 06/18/19 CF 60 STRENGTH: time 0:40min 4 rounds 5 Front Squats at 65% 1RM tempo 3200 rest 60s 4 rounds 5 Good Mornings rest 30s 4 rounds 5 Strict BTN Presses at 65% 1RM rest 60s
METCON time 40:55min 5 rounds in 12min 100ft OH Walking lunges with 1DB 35/50 20 DB Push Jerks CLEAN UP AND STRETCH time 55:60min
C12-TESTING WEEK-TUESDAY 06/25/19 CF 60 FLOFITNESS BASELINE 202 in 25min complete Find 1RM Back Squat Find 1RM Strict Shoulder Press
FLOFITNESS BASELINE 203 AMRAP 7 7 Pclean 65/95 7 Front Squats 65/95 7 burpees jump over CLEAN UP AND STRETCH time 55:60min
SESSION PLAN STRENGTH -Mobility and warm up for about 10min on wrist, shoulders and hips. -Drill all movements on empty bar as a warm up. -Respect the Cap for Strength no more than 40min. METCON Scaled is Knee Push ups STRETCHING 2min Banded stretch on rig for pecs and lats / side 5min on spine decompression
C13-W1-TUESDAY 07/02/19 CF 60 STRENGTH: time 0:40min 4 rounds 5 Deadlifts at 65% 1RM tempo 3000 rest 60s 4 rounds 5 Romanian deadlifts at 50% 1RM rest 30s 4 rounds 10 alt drop lunges from plate rest 15s METCON time 40:55min cap: 12min 50-40-30-20-10 Sit ups HR Push ups CLEAN UP AND STRETCH time 55:60min
SESSION PLAN STRENGTH
C12-W4-WEDNESDAY 06/19/19 CF 60 STRENGTH time 0:30min 5 rounds Max Strict Chin ups unbroken tempo 3000 rest 60s METCON time 30:50min AMRAP 20 5 Squat Snatches from hang 65/95 20 cals row 200m run CLEAN UP AND STRETCHING 50:60min
C12-TESTING WEEK-WEDNESDAY 06/26/19 CF 60 FLOFITNESS BASELINE 205 Complete in 30min Max Effort unbroken pull ups any style 800m run 25 pull ups 400m run 25 pull ups 200m run 25 pull ups 100m run CLEAN UP AND STRETCHING 50:60min
C13-W1-WEDNESDAY 07/03/19 CF 60 METCON time 0:40min Cap: 30min 2 rounds of : 15 OH squats 95/135 15 Box jump overs 15 Thrusters 95/135 15 Box jumps 15 PCleans 95/135 15 Burpees MU / Pull up CLEAN UP AND STRETCHING 50:60min
C12-W4-THURSDAY 06/20/19 CF 60 SKILLS 0:20 HSPU EMOM 10 Min 1 7 Strict HSPU Min 2 10 Kipping HSPU choosing progression 1,2,3 or Rx. METCON 40:55min 6-12-25 in 10min Strict Ring Dips 2DB Squat Clean 35/50 CLEAN UP AND STRETCHING time 45:60min
C12-TESTING WEEK-THURSDAY 06/27/19 CF 60 FLOFITNESS BASELINE 206 MAX Effort unbroken Strict HSPU rest 3min MAX Effort Kipping HSPU FLOFITNESS BASELINE 207 Elizabeth 21-15-9 Squat Cleans 95/135 Ring Dips CLEAN UP AND STRETCHING time 45:60min
C13-W1-THURSDAY 07/04/19 CF 60 SKILLS 0:30 BMU or C2B progression 1,2,3 or Rx. METCON 40:55min cap : 9min 27-21-15 Devil's Press 2DB 25/35 Front Rack Sand reverse lunges CLEAN UP AND STRETCHING time 45:60min
C12-W4-FRIDAY 06/21/19 CF 60 STRENGTH 0:35min 5-3-1 Deadlifts tempo: 3020 rest 90s METCON 35:55min AMRAP 9 7 Squat clean from hang 65/95 35 DU CLEAN UP AND STRETCHING 45:60min
C12-TESTING WEEK-FRIDAY 06/28/19 CF 60
FLOFITNESS BASELINE 104 COMPLETE in specific order in 40min 1RM BENCH PRESS. 1RM DEADLIFT eccentric included. 150 WB KAREN CLEAN UP AND STRETCHING 45:60min
C13-W1-FRIDAY 07/05/19 CF 60 STRENGTH 0:40min 5-3-1 Snatch from hang + 10s Eccentric to ground. + 4 rounds 10 Alt Cossack squats loaded with DB if possible 10 Alt skater jumps METCON 40:55min EMOM 12 Min 1 15 cals row Min 2 30 Mountain climbers CLEAN UP AND STRETCHING 45:60min
C13-W1-SATURDAY 06/22/2019 FLOFIT BURN UPPER: 20s on / 20s off for 6min Strict BB Press break for 60s for 6min Push ups break for 120s MID LINE: 30s on / 10s off for 4min V-ups break 30s for 4min L sit press break for 120s LOWER and CONDITIONING : 60s on / 60s off for 10min Min 1 Cals row Min 2 Burpees Min 3 KB Swings
CLEAN UP AND STRETCHING 50:60min
FOUNDATION 06/08/19 WARM UP time :10min PUSH JERK time 10:20min 5x5 PCLEAN time 20:25min 5x5 RING ROWS 25:30min 5x5 METCON 6 rounds for time cap:8min 8 Push Jerks 8 Ring rows 8 V-ups COOL DOWN AND STRETCH
FOUNDATION 06/15/19 WARM UP time :10min WB Clean time 10:20min 5x5 WB Shot time 20:25min 5x5 RING DIPS 25:30min 5x5 METCON EMOM 10 5 ring rows 3 wall walks COOL DOWN AND STRETCH
FOUNDATION 06/22/19 WARM UP time :10min Muscle Snatch from Pos1 time 10:20min 5x5 PSnatch from Pos1 time 20:25min 5x5 Push ups 25:30min 5x5 METCON EMOM 10 5 ring rows 10 V ups COOL DOWN AND STRETCH
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
INTRO time 0:10 Intro Coaches and CrossFit video What is CrossFit :Video link https://www.crossfit.com/what-is-crossfit Demo Deadlift / Squat Clean / Kipping Pull Ups /( Maybe Strict Ring Muscle Up ) WARM UP time 10:20min Foot drills on spot or with plate Air Squat Burpees Hollow Hold Arch Hold INTRO TO WEIGHTLIFTING time 20:35min SQUAT CLEAN DEADLIFT INTRO TO GYMNASTICS time 35:50min Strict pull ups Kipping Pull ups CLEAN UP AND STRETCHING time 50:60min
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Encourage each other, our community is amazing and ultra supportive.
Stronger people do not put others down, they lift them up.
Success is together.
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.
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.
- Practice fundamental CrossFit movements and skills
- Appropriate for individuals of all skill levels
- Develop your strength / mobility / cardio conditioning
- 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
- Safe and fun workouts specifically designed for kids
- Develop fitness skills transferable to any sport
CrossFit Mobility and Stretching/ soon in 2019
- Dynamic Stretching sequences combined with Animal Flow
- Improve your mobility for any CrossFit movement
FLOFIT BURN / coming soon in 2019
- Full body workout based on fat loss
- 60min of fun and sweat
- conditioning, endurance and core.
FLOFIT BUILD/ soon in 2019
- Functional Bodybuilding
- Squat, Deadlift, Push, Pull and all the accessories to build an awesome body shape
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.
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.
Showers and towel service
Rogue Fitness Equipped
Pet and Kid Friendly
10 lifting stations
24 pull up stations
8 rack stations
SkiErg, Rower, Assault bike, Air Runner