Getting Started
OCTOBER PROMO
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*New members only, offer ends October 15th, 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-w6-MONDAY 09/30/19 CF 60 WARM UP 4:20min SKILLS 15:30min Push Jerk METCON 30:50min For time in 12min cap 25 Push Jerks 95/135 6 KB swings 12 Push Jerks 115/155 12 KB swings 6 Push Jerks 135/185 25 KB swings COOL DOWN 50:60min 500m row at moderate/slow rate
C14-w7-MONDAY 10/07/19 CF 60 WARM UP 4:15min STRENGTH 15:40min 8x2 STRICT OH PRESS up to 90% METCON 40:50min FRAN cap:8min 21-15-9 THRUSTERS 65/95 PULL UPS COOL DOWN 50:60min 2min on any cardio machine moderate/low rate 2min LATS STRETCH
SESSION PLAN WARM UP Focus on Front rack mob drills SKILLS ASSESS AND CUE Doing pause Jerks On the dip and emphasize full extension for each rep. Be relentless on the upright position of the dip and a full grip on the bar. METCON A good Score for advanced athletes is : 6min intermediate : 8min beginner : 10min Cool Down : Moderate rowing rate would be 16-20 If not enough rowers one group can Row other can stretch.
10/07 SESSION PLAN WARM UP Focus on Front rack mob drills Focus and drill bar path and be relentless on OH position Full grip / face out of the way / BB ending with full lock out / midline always engaged METCON Pump up the athletes for this recurring workout Fran is an amazing benchmark workout share your own Fran time and strategy. WINNER OF THE FRAN DAY WORKOUT WILL WIN 1 FIT AID. A good Score for advanced athletes is under : 5min intermediate : 7min beginner : 10min SCALED is 35/45 Jumping pull ups with Full extensions at the bottom / no bands
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-W6-TUESDAY 10/01/19 CF 60 WARM UP 4:20min ENDURANCE 20:40min 5x 250m Row HIGH RATE 5x 15 Cals bike HIGH RPM METCON 40:50min AMRAP 7 1-17 DB SNATCH 60/85 T2B
CLEAN UP AND STRETCHING time 45:60min
C14-W7-TUESDAY 10/08/19 CF 60 WARM UP 4:20min SKILLS 20:30min DU METCON 30:50min EMOM 5 10 CALS BIKE MAX REPS PUSH UPS rest 2min EMOM 5 10 CALS BIKE MAX REPS DU rest 2min EMOM 5 10 CALS BIKE MAX REPS HSPU any style CLEAN UP AND STRETCHING time 50:60min
C14-W8-TUESDAY 10/08/19 CF 60-TESTING WEEK WARM UP 4:20min STRENGTH 20:40min 1RM BACK SQUAT
FLOFITNESS BASELINE 104 KAREN 150 WB for time
CLEAN UP AND STRETCHING time 50:60min
WARM UP Focus on posterior chain and Rowing techniques The rest interval is as needed The goal is to maintain same rate or RPM through the rounds. METCON Good score for advanced athletes is to get to round of 15th intermediate : 12th beginner : 10th STRETCHING LOTS OF HIP FLEXORS
SESSION PLAN 10/08 WARM UP Focus on ankle mob and scap stabilization SKILLS For DU your main goal for this session is to correct and cue the alignment position, nice and upright at all time / feet together / hands close to the pockets. METCON the goals of the EMOM is to maintain same amount of reps advanced athletes : 30 push ups / 50 DU / 20 HSPU intermediate : 20 push ups / 35 DU / 10 HSPU beginner : 10 push ups / 10 DU / 5 HSPU SCALED : elevated push ups single / double box or pike HSPU STRETCHING LOTS OF calves stretches
SESSION PLAN 10/15 WARM UP Focus on ankle mob and posterior chain activation RAMP UP is very important to set your athletes for success and maybe get a new 1RM 5 reps at 50% rest 60s 3 reps at 60% rest 60s 2 reps at 65% rest 90s 2 reps at 75% rest 90s 1 rep from there til new 1RM rest 2min no more than 6 x 1 to get 1RM KAREN this workout is a great baseline to test WB efficiency and mental toughness as this is boring as fuck...so push your athletes ask what strategy they planned and help them stick to it. No strategy is bad as long as you can stick to it. STRETCHING LOTS OF spinal decompression
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
C14-W6-WEDNESDAY 10/02/19 FLOFIT BUILD WARM UP 4:15min STRENGTH 15:35min 5x3 FRONT SQUAT at 85-90% ACCESSORY 35:50min PAIR 3 rounds 8 GOOD Morning BB on rack 8 BULGARIAN SPLIT SQUAT/ leg
BUILD EMOM 7 10 banded Pull ups 5 push ups CLEAN UP AND STRETCHING time 50:60min
C14-W7-WEDNESDAY 10/09/19 FLOFIT BUILD WARM UP 4:15min STRENGTH 15:35min 6x3 BENCH PRESS at 75% tempo 40x0 ACCESSORY 35:50min SUPERSET 3 rounds 10 SINGLE ARM BENCH DB PRESS / ARM 6 BOTTOM UP KB PRESS / ARM BUILD EMOM 6 4 Wall Walks 6 Strict Pull ups tempo : 30x0 CLEAN UP AND STRETCHING time 50:60min
C14-W8-WEDNESDAY 10/16/19 FLOFIT BUILD WARM UP 4:15min STRENGTH 15:40min 1RM BENCH PRESS followed by MAX REP at 1/2 bodyweight for more advanced athletes MAX REP at bodyweight ACCESSORY 40:50min 3 rounds 8-10 SINGLE ARM ROW DB / ARM BUILD EMOM 6 Odd min : 10 paralette dips Even min : 8 bicep curls 2DB CLEAN UP AND STRETCHING time 50:60min
SESSION PLAN WARM UP Focus on ankle Mob and some loaded Stretches for posterior chain. Front rack is obviously a must DO NOT let athletes front squAt with poor front rack they will do back squat . ACCESSORY They can load their GM up to 30% of their Front squat 1RM
SESSION PLAN WARM UP Focus on pec and lat activation review the points of performance for bench press 5 points of contact at all time : feet on ground bum on bench shoulder blades on bench head on bench RAMP UP is very important to set our athletes for success. 5 reps at 50% rest 60s 3 reps at 60% rest 60s 2 reps at 70% rest 90s 1 rep from there up to 6 reps total with about 120s rest a good score for MAX rep would be around 15-20
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
C14-W5-THURSDAY 09/26/19 CF 60 WARM UP 4:20min STRENGTH 20:40min 6x1 up to 80% SQUAT SNATCH from HANG + Eccentric rest as needed 4x3 up to 30% BTN SNATCH GRIP PRESS rest 45s METCON 40:55min 16.3 Repeat AMRAP 7 10 PSNATCH 55/75 3 BMU
C14-W6-THURSDAY 10/02/19 CF 60 WARM UP 4:20min STRENGTH 20:40min 5x2 SUMO DEADLIFT up to 90% METCON 40:55min ARMAGEDDON by Coach Flo Death by E2MOM 1 rep increasing on each movement every 2 minute til athlete cannot make the minute anymore. DEADLIFT 225/335 RMU or BMU PULL UP
C14-W6-THURSDAY 10/02/19 CF 60 WARM UP 4:20min STRENGTH 20:40min 5x2 SUMO DEADLIFT up to 90% METCON 40:55min ARMAGEDDON by Coach Flo Death by E2MOM 1 rep increasing on each movement every 2 minute til athlete cannot make the minute anymore. DEADLIFT 225/335 RMU or BMU PULL UP
C14-W7-THURSDAY 10/10/19 CF 60 WARM UP AND RAMP UP 4:20min STRENGTH 20:30min 5x3 C&J up to 75% must be touch and go METCON 30:55min 'CATCH ME IF YOU CAN' by Coach FLO PARTNER WOD 4 rounds P1 / P2 starts with 10s deficit 500m D:10/ 450m D:7 row 10 / 10 burpees 4 rounds P1 / P2 starts at the same time 14 / 10 T2B 10 / 14 Push Jerks 65/95
C14-W8-THURSDAY 10/17/19 CF 60-TESTING WEEK WARM UP AND RAMP UP 4:20min STRENGTH 20:40min 1RM CLEAN followed by MAX REP Front Squats at Bodyweight for more advanced athletes MAX REP Front Squats at 1.5xBodyweight METCON 40:55min 'CATCH ME IF YOU CAN' by Coach FLO PARTNER WOD 4 rounds P1 / P2 starts at the same time 14 / 10 T2B 10 / 14 Push Jerks 65/95
SESSION PLAN WARM UP Lots of GLuteus activation and Cossack squats to get ready to Sumo Deadlift give enough time to warm up the to their 90% keep coaching through the ramp up so athletes feel more confident on the heavier working sets. METCON Scaled will be jump BMU or RMU 155/185 a good rx score for advanced athletes is 8-10 rounds intermediate 6-7 rounds Cap the E2MOM at 16minutes
SESSION PLAN WARM UP Lots of GLuteus activation and BB drills to get ready to ramp up their clean keep coaching through the ramp up so athletes feel more confident on the heavier working sets. METCON This is a race so the goal is to finish first
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
C14-W5-FRIDAY 09/27/19 FLOFIT BUILD WARM UP 4:10min STRENGTH 10:35min 5x3 DEADLIFT at 90% rest 120s ACCESSORY 35:45min 3 rounds SuperSet 8 Deficit Romanian Deadlift 6 Partner Ham Raise BUILD 45:55min EMOM 8 10 Paralette dips 5 Push ups Alternate every round with 5 Ring rows CLEAN UP AND STRETCHING time 55:60min
C14-W6-FRIDAY 10/04/19 FLOFIT BUILD WARM UP 4:10min STRENGTH 10:35min 4x5 SEATED STRICT OH PRESS at 65% rest 60s 4x5 Close Grip BENCH PRESS at 65% rest 60s ACCESSORY 35:45min 3 rounds PAIR 12 Banded face pulls 8 2DB Pec Flys BUILD 45:55min EMOM 8 8 Supinated BB Bent over rows 3 Chin ups alternating every minute with 10 push ups CLEAN UP AND STRETCHING time 55:60min
C14-W7-FRIDAY 10/11/19 FLOFIT BUILD WARM UP 4:10min STRENGTH 10:40min 10x4 BACK SQUATS at 65% tempo 40x0 rest 60s ACCESSORY 40:55min 3 rounds PAIR 8 SIDE STEP UPS / LEG 8 LUNGES / LEG CLEAN UP AND STRETCHING time 55:60min
C15-W1-FRIDAY 10/18/19 FLOFIT BUILD WARM UP 4:10min STRENGTH 10:35min 5x5 DEADLIFT at 75% must be performed touch and go rest 120s ACCESSORY 35:45min 3 rounds 12 Ham curls on rower 6 Partner Ham Raise BUILD 45:55min EMOM 6 8 2DB lat raises 5 2DB reverse flys CLEAN UP AND STRETCHING time 55:60min
SESSION PLAN WARM UP Focus on spinal decompression and gluteus activation STRENGTH BE VERY STRICT on the form and do not let people lift with poor form ACCESSORY elevate athletes on plates to do a deficit RDeadlift emphasize the slow tempo eccentric on the ham raise BUILD to make it more fun, make an athlete count the reps out loud and everyone does it in sync, change athlete to lead the round
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
C14-W5-SATURDAY 09/28/19 CF 60 CREATE TEAM OF 2 ATHLETES WARM UP 4:15min SKILLS 15:25min ROPE CLIMB / PROGRESSIONS PRACTICE MVT AND TEAM SEQUENCING 25:27min TEAM TIME TO STRATEGIZE THEIR WOD 27:30min METCON 30:60min "THE TWO ROOMS OF HELL" by Coach Flo. Complete the following for time IN A 30MIN CAP: 21 Clusters 95/135 Run 500m around to reach other room 12 15Ft Rope Climbs Ascents Run across reach other room 15 Cleans 115/155 Run 500m around to reach other room 9 15Ft Rope Climbs Ascents Run across reach other room 9 Thrusters 125/185 Run 500m around to reach other room 6 15Ft Rope Climbs Ascents Run across reach other room MAX CALS ABIKE IN REMAINING TIME Athletes share and alternate how they want to. although they must both be present on the room to start or finish their reps.
C14-W6-SATURDAY 10/12/19 CF 60 OPEN 20.1 :)
C15-W1-SATURDAY 10/19/19 CF 60 OPEN 20.2 :)
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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