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.
Getting Started
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
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Practice and learn fundamental movements and skills
Olympic Weightlifting / Gymnastics / Plyometrics -
Appropriate for individuals of all skill levels
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Develop your strength / mobility / cardio conditioning
CROSSFIT
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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 MOBILITY / STRETCHING
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Dynamic Stretching sequences combined with Animal Flow
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Improve your mobility to get your body as functional as possible
CUSTOMIZED PROGRAM
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Training program designed specifically for your needs, matching your goals and progressions.
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Fast track your results beyond your ultimate goals.
FLOFIT BURN
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Full body workout based on functional endurance
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60min of aerobic + lifting.
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Conditioning and endurance, big fat burner.
FLOFIT BUILD
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Functional Strength and bodybuilding
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Squat, Deadlift, Push, Pull and all the accessories to build an awesome body shape
FLOFIT STRIKE
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Full body workout based on Striking techniques
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45min of fun and sweat
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Conditioning, endurance and fighting skills.
FLOFIT HOME
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Complete remote training with minimal equipment or just bodyweight
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Group classes on zoom including FloFit Mobility
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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CANCELLED (due to covid-19)
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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
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Separate room for Personal Training
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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
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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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