FEBRUARY PROMO
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*New members only, offer ends FBRUARY 28th, 2020.
*the completion of the foundation program is required to join any CrossFit classes.
Getting Started
WORKOUT PROGRAMS
We have the best programming exclusive to our athletes
C2/2020-w1-MONDAY 12/27/20 WARM UP:0:15 SKILLS:15:25 RMU STRENGTH 25:40 5 ROUNDS 3 FG RING PULL UPS TEMPO 4040 METCON:40:55 AMRAP 12 5 STRICT PULL UP 10 Parallette PUSH UP 15 2KB SQUAT Purple / Yellow STRETCHING 55:60min
C2/2020-w2-MONDAY 02/02/20 WARM UP 0:15 SKILLS 15:25 HSW
STRENGTH 25:35 4 ROUNDS 20 SHOULDER TAPS 20Ft HSW ASSISTED METCON 35:55 AMRAP 20 10 RING ROW 20Ft HSW 15 KB SWING GREY / PINK STRETCHING 55:60min
C2/2020-w3-MONDAY 02/10/20 WARM UP 0:15 SKILLS 15:25 KIPPING HSPU
STRENGTH 25:35 1 to 5 STRICT HSPU + KHSPU METCON 35:55 AFAP in 20min 5 ROUNDS 20 PUSH UP 20 CAL ROW STRETCHING 55:60min
C2/2020-w4-MONDAY 02/17/20 WARM UP 0:15 SKILLS 15:25
WORK ON YOUR HANDSTAND
SPECIAL FAMILY DAY METCON 25:55 HELEN MIX CINDY AMRAP 20 400m ROW 21 KBSWING 5 PULL UP 10 PUSH UP 15 AIR SQUAT Rest 1min / round STRETCHING 55:60min
C1/2020-W6-MONDAY 01/20/20 TESTING WEEK WARM UP:0:15 RAMP UP FLOFIT BASELINE 101 AFAP in 11MIN CAP 500M ROW 30 DEADLIFT 155/225 20 PULL UP 10 T2B FINISHER MIDLINE 40:50 COACH'S CHOICE STRETCHING 50:60
SESSION PLAN 01/26/20 WARM UP Bodyweight locomotive movements such as inch worm, bear crawl etc Active Mobility drills on shoulders and wrists. SKILLS GO THROUGH A STEP BY STEP OF THE FALSE GRIP POSITION AND GO THROUGH THE RMU MOVEMENT ON LOW RINGS STRENGTH SCALED VERSION IS FALSE GRIP RING ROWS SAME TEMPO METCON THIS METCON IS AN HARDER VERSION OF CINDY WHICH WILL BE TESTED IN 5 WEEKS FINISHER FOCUS ON LOWER BACK / HOLDING POSITIONS STRETCHING : SHOULDER DISTRACTION WITH BANDS
SESSION PLAN 02/02/20 WARM UP Bodyweight locomotive movements such as inch worm, bear crawl etc Active Mobility drills on shoulders and wrists. SKILLS GO THROUGH A STEP BY STEP OF THE HS POSITION AND GO THROUGH THE HSW MOVEMENT GIVE APPROPRIATE SCALING OPTIONS BEAR CRAWL WILL BE THE FIRST ONE FOR THE METCON METCON SET UP THE GYM SO THERE IS A NICE FLOW TO THE WORKOUT AND SAFE SPACE TO HSW STRETCHING : SHOULDER DISTRACTION WITH BANDS
SESSION PLAN 02/10/20 WARM UP Bodyweight locomotive movements such as inch worm, bear crawl etc Active Mobility drills on shoulders and wrists. SKILLS GO THROUGH A STEP BY STEP OF THE HS POSITION AND GO THROUGH THE HSPU MOVEMENT GIVE APPROPRIATE SCALING OPTIONS BOX HSPU + 2DB PUSH PRESS WOULD BE A GOOD OPTION FOR ATHLETE NOT READY FOR KIPPING METCON SET UP THE GYM SO THERE IS A NICE FLOW TO THE WORKOUT AND SAFE SPACE TO HSW STRETCHING : SHOULDER DISTRACTION WITH BANDS
C2/2020-w1-TUESDAY 1/28/20 FLOFIT BURN WARM UP AND RAMP UP:0:20 RAMP UP to HEAVY RUSSIAN KB SWING FOR 10 REPS METCON:20:55 FOR TIME 100 RUSSIAN KB SWING EACH TIME ATHLETE BREAKS 500M ROW STRETCHING 55:60min
C2/2020-w2-TUESDAY 2/4/20 FLOFIT BURN WARM UP AND RAMP UP 0:20 2DB THRUSTERS METCON 20:55 FOR TIME in 30min CAP 5K ROW EVERY 3MIN COMPLETE 10 2DB THRUSTERS 25/45 STRETCHING 55:60min
C2/2020-w3-TUESDAY 2/11/20 FLOFIT BURN WARM UP AND RAMP UP 0:20 PUSH PRESS AT 65% From rack METCON 20:45 AMRAP 25 250m ROW 15 PP 10 ALT REVERSE LUNGE WITH BB ANY RACK EVERY 2MIN 3 BURPEE JUMP OVER FINISHER ON MID LINE AND LOWER BACK COACH'S CHOICE STRETCHING 55:60min
C2/2020-w4-TUESDAY 2/18/20 FLOFIT BURN WARM UP AND RAMP UP 0:20 BENCH PRESS TO 95/185 METCON 20:45 10 ROUNDS FOR TIME 5 BENCH PRESS 10 PUSH UP 200M ROW / HIGH POWER ROW FINISHER ON MID LINE AND LOWER BACK COACH'S CHOICE STRETCHING 55:60min
C1/2020-W6-TUESDAY 01/21/20 TESTING WEEK FLOFITNESS BASELINE 102 WARM UP AND RAMP UP:0:20 FRAN 21-15-9 THRUSTER + PULL UP REST 4MIN FLOFITNESS BASELINE 103 AFAP IN 11MIN 1000M BIKEERG 1000M SKIERG 1000M ROW
STRETCHING 55:60min
SESSION PLAN 1/28/20 WARM UP Focus on ROWING TECHNIQUE AND KB SWING DRILLS RUN FEW DRILLS FOR FRONT RACK. ASSESS ATHLETE SWING , do not let any loss of lumbar curve by reducing LOAD if necessary. STRETCHING LOTS OF spinal decompression
C2/2020-W1-WEDNESDAY 1/29/20 FLOFIT BUILD WARM UP + RAMP UP 4:20 RAMP UP OH PRESS TO 80% STRENGTH 20:35 25 x OH PRESS ATHLETES CAN DECIDE HOWEVER TO SPLIT THE REPS ACCESSORY 35:45 3 ROUNDS 8 BTN PRESS 12 HEAVY DB BENT OVER ROWS BUILD BICEPS 45:55 4 ROUNDS 15s CHIN UP HOLD AT THE TOP 10 EMPTY BAR CURL
C2/2020-W2-WEDNESDAY 1/5/20 FLOFIT BUILD WARM UP + RAMP UP 4:20 RAMP UP BENCH PRESS TO 115/185 OR 65% STRENGTH 20:40 40 x BENCH PRESS ATHLETES CAN DECIDE HOWEVER TO SPLIT THE REPS ACCESSORY 40:50 SUPERSET 3 ROUNDS 8 REVERSE FLY 12 HIGH EXTERNAL ROTATION BUILD ARMS 50:60 SUPERSET 4 ROUNDS 15s CHIN UP HOLD AT THE TOP 15 PUSH UP
C2/2020-W3-WEDNESDAY 1/12/20 FLOFIT BUILD WARM UP 4:20 STRENGTH 20:40 5 ROUNDS 5 STRICT CHIN UP TEMPO : 40x0 ACCESSORY 40:50 SUPERSET 3 ROUNDS 8 T3 RAISE 8 FACE PULL WITH BAND BUILD ARMS + MID LINE 50:60 COACH's CHOICE
C2/2020-W4-WEDNESDAY 1/19/20 FLOFIT BUILD WARM UP RAMP UP 4:20 SNATCH GRIP DEADLIFT UP TO 120% SNATCH STRENGTH 20:40 8 ROUNDS 3 SG DEADLIFT TEMPO : 40x0 ACCESSORY 40:50 SUPERSET 3 ROUNDS 8 BULGARIAN SPLIT SQUAT / LEG 8 DROP LUNGE FROM PLATE / LEG BUILD MID LINE 50:60 COACH's CHOICE
C1/2020-W6-WEDNESDAY 1/22/20 TESTING WEEK WARM UP + RAMP UP 4:20 BENCH PRESS STRENGTH 20:40 FIND NEW 1RM ACCESSORY 40:50 FIND HEAVY 5 REP DB SINGLE ARM ROW FINISHER ON TRICEPS 50:60 COACHE'S CHOICE
SESSION PLAN 01/29/20 WARM UP + RAMP UP OH PRESS WORK ON GOOD OH MOBILITY STRENGTH EXAMPLE OF SPLITTING THE REPS 5x5 , 8x3+1, 4x6+1 All are good ACCESSORY THE Behind The Neck Press must be performed perfectly, Emphasise the mobility required. IF an athlete cannot perform it properly modify to DB Press.
C2/2020-w1-WEDNESDAY 1/29/20 FLOFIT BURN WARM UP 0:20 METCON:20:55 FOR TIME 3 ROUNDS IN 28MIN 50 Alt Battle Ropes 40 DEADLIFTS 95/135 EVERY TOP OF MIN COMPLETE 5 BURPEES FINISHER ON MID LINE COACH'S CHOICE STRETCHING 55:60min
C2/2020-w2-WEDNESDAY 2/5/20 FLOFIT BURN WARM UP 0:20 METCON 20:55 AMRAP 25 10 BURPEE JUMP OVER BB 20 FRONT SQUAT 95/135 100 SINGLE UNDER ALT FEET FINISHER ON MID LINE COACH'S CHOICE STRETCHING 55:60min
C2/2020-w3-WEDNESDAY 2/12/20 FLOFIT BURN WARM UP 0:20 METCON 20:55 AMRAP 28 28 BOX JUMP 28 CAL BIKE 28 RUSSIAN KB SWING EVERY 3MIN COMPLETE 10 T2B FINISHER ON SHOULDER STABILIZERS COACH'S CHOICE STRETCHING 55:60min
C2/2020-w4-WEDNESDAY 2/19/20 FLOFIT BURN WARM UP 0:20 METCON 20:55 5 ROUNDS FOR TIME 15 BURPEE BOX JUMP OVER 20 ALT DB SNATCH 35/50 25 BATTLE ROPE HULK SMASH FINISHER ON SHOULDER STABILIZERS COACH'S CHOICE STRETCHING 55:60min
C1/2020-W6-TUESDAY 01/21/20 TESTING WEEK FLOFITNESS BASELINE 102 WARM UP AND RAMP UP:0:20 FRAN 21-15-9 THRUSTER + PULL UP REST 4MIN FLOFITNESS BASELINE 103 AFAP IN 11MIN 1000M BIKEERG 1000M SKIERG 1000M ROW
STRETCHING 55:60min
C1/2020-W1-THURSDAY 01/30/20 CF 60 WARM UP 0:15 SKILLS + RAMP UP 15:30 SPLIT JERK RAMP UP to MODERATE LIGHT WEIGHT METCON 30:55 EMOM 20 MIN 1: 5 SPLIT JERK MIN 2: 10/15 Cal Bike MIN 3: 5 THRUSTER MIN 4: PLANK HOLD CLEAN UP AND STRETCHING 55:60min
C1/2020-W2-THURSDAY 02/6/20 CF 60 WARM UP RAMP UP 4:25 PCLEAN TO 65% METCON 25:55 6 ROUNDS FOR TIME 5 PCLEAN FROM HANG UNBROKEN 35 WB UNBROKEN EACH TIME ATHLETE BREAKS 25 SIT UPS CLEAN UP AND STRETCHING 55:60min
C1/2020-W3-THURSDAY 02/13/20 CF 60 WARM UP RAMP UP 4:25 PCLEAN AND JERK AT 65% of JERK METCON 25:55 4 ROUNDS FOR TIME 8 PCLEAN + JERK FROM HANG UNBROKEN 50 DU UNBROKEN EACH TIME ATHLETE BREAKS 3 WALL WALK CLEAN UP AND STRETCHING 55:60min
C1/2020-W4-THURSDAY 02/20/20 CF 60 WARM UP RAMP UP 4:25 SQUAT CLEAN UP TO 65% Alternate with PULL UP DRILLS METCON 25:55 AMRAP 15 6 SQUAT CLEAN UNBROKEN 15 PULL UP EACH TIME ATHLETE BREAKS 10 ALT REVERSE LUNGE CLEAN UP AND STRETCHING 55:60min
C1/2020-W6-THURSDAY 01/23/20 TESTING WEEK FLOFITNESS BASELINE 104 WARM UP 0:15 SKILLS + RAMP UP 15:30 ISABEL 30 SQUAT SNATCHES 95/135 REST 4MIN WORK ON HANDSTAND SKILLS IN REMAINING TIME CLEAN UP AND STRETCHING 55:60min
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
C1/2020-W1-FRIDAY 01/31/20 FLOFIT BUILD WARM UP + RAMP UP 4:20 BACK SQUAT TO 65% OF 1RM STRENGTH 20:40 5x5 BACK SQUAT TEMPO 42x0 ACCESSORY 40: 4 ROUNDS 10 BULGARIAN SPLIT SQUAT / LEG 6 PARTNER HAM RAISE CLEAN UP AND STRETCHING time 55:60
C1/2020-W2-FRIDAY 02/07/20 FLOFIT BUILD WARM UP + RAMP UP 4:20 FRONT SQUAT TO 65% OF 1RM STRENGTH 20:40 5x5 FRONT SQUAT TEMPO 42x0 ACCESSORY 40: 4 ROUNDS 10 SIDE STEP UP / LEG 6 COSSACK SQUAT / LEG CLEAN UP AND STRETCHING time 55:60
C1/2020-W3-FRIDAY 02/14/20 FLOFIT BUILD WARM UP + RAMP UP 4:20 BACK SQUAT TO 75% OF 1RM STRENGTH 20:40 5 ROUNDS 5 BACK SQUAT 2 FRONT SQUAT REST 2MIN ACCESSORY 40:50 4 ROUNDS 20 ALT STEP UP JUMP DOWN 10 BACK LEG ELEVATED SINGLE LEG DEADLIFT / LEG FINISHER ON LOWER BACK AND OBLIQUES COACH's CHOICE CLEAN UP AND STRETCHING time 55:60
C1/2020-W4-FRIDAY 02/21/20 FLOFIT BUILD WARM UP + RAMP UP 4:20 BACK SQUAT TO 85% OF 1RM STRENGTH 20:40 8 ROUNDS 3 BACK SQUAT TEMPO 31x0 ACCESSORY 40:50 4 ROUNDS 10 ALT COSSACK SQUAT 10 BACK LEG ELEVATED SINGLE LEG DEADLIFT / LEG FINISHER ON LOWER BACK AND OBLIQUES COACH's CHOICE CLEAN UP AND STRETCHING time 55:60
C1/2020-W6-FRIDAY 01/24/20 TESTING WEEK WARM UP + RAMP UP 4:15 STRENGTH 15:30 FIND NEW 1RM BACK SQUAT ACCESSORY 30:45 FIND MAX REP UNBROKEN PISTOL SQUAT BUILD MIDLINE 45:55 COACH'S CHOICE CLEAN UP AND STRETCHING 55:60
C2/2020-w1-FRIDAY 1/31/20 FLOFIT BURN WARM UP 0:20 METCON:20:50 AMRAP 30 1000m ROW 40 PUSH UP 250m SKI 1000m BikeErg 40 BOX JUMP 250m SKI FINISHER ON MID LINE COACH'S CHOICE STRETCHING 55:60min
C2/2020-w2-FRIDAY 2/7/20 FLOFIT BURN WARM UP 0:20 METCON 20:50 AMRAP 30 500m RUN 30 T2B rest 1min 500m ROW 30 PULL UP rest 1min 30 BOX JUMP 500M BIKE ERG rest 1min 30 PUSH UP 500M SKI rest 1min FINISHER ON MID LINE COACH'S CHOICE STRETCHING 55:60min
C2/2020-w3-FRIDAY
2/14/20
FLOFIT BURN
WARM UP 0:20
METCON 20:50
AMRAP 30
30 PULL UP
30 BOX JUMP
30 T2B
30 PUSH UP
30 SIT UP
30 WB
FINISHER ON SHOULDERS
COACH'S CHOICE
STRETCHING 55:60min
C2/2020-w4-FRIDAY 2/21/20 FLOFIT BURN WARM UP 0:20 METCON 20:50 AFAP IN 25min 150/200 CAL ABIKE EVERY 2 MINUTES COMPLETE 10 T2B FINISHER ON MID LINE AND LOWER BACK COACH'S CHOICE STRETCHING 55:60min
C1/2020-W6-TUESDAY 01/21/20 TESTING WEEK FLOFITNESS BASELINE 102 WARM UP AND RAMP UP:0:20 FRAN 21-15-9 THRUSTER + PULL UP REST 4MIN FLOFITNESS BASELINE 103 AFAP IN 11MIN 1000M BIKEERG 1000M SKIERG 1000M ROW
STRETCHING 55:60min
C1/2020-W1-SATURDAY 02/01/20 CF 60 WARM UP 0:15 SKILLS 15:30 T2B in sync METCON 30:55 TEAM OF 2 IN 30min 50 ALT DB SNATCH 45/60 shared 50 DU ATHLETE 1 40 T2B in SYNC 50 DU ATHLETE 2 50 ALT DB SNATCH 45/60 shared 100 DU ATHLETE 1 and 2 40 T2B in SYNC CLEAN UP AND STRETCHING 55:60min
C1/2020-W2-SATURDAY 02/08/20 CF 60 WARM UP 0:15 SKILLS 15:30 BUTTERFLY PULL UP METCON 30:55 TEAM OF 2 15.2 OPEN WORKOUT in 18min soft cap 6 ROUNDS EACH 10 OH SQUAT 65/95 14 C2B PULL UP ATHLETES ALTERNATE EACH ROUND CLEAN UP AND STRETCHING 55:60min
C1/2020-W3-SATURDAY 02/15/20 CF 60 WARM UP 0:15 SKILLS 15:30 RMU METCON 30:55 TEAM OF 2 AMRAP 30 CASH IN : 2k ON BIKE ERG 2k ON SKI ERG THEN 5 RMU 10 SQUAT SNATCH 85/135 ATHLETES ALTERNATE EACH ROUND FINISHER ON HOLDING PLANKS COACH's CHOICE CLEAN UP AND STRETCHING 55:60min
C1/2020-W4-SATURDAY 02/22/20 CF 60 WARM UP 0:15 SKILLS 15:25 DU METCON 30:55 TEAM OF 2 IN A 20MIN CAP CASH IN : 150 DU THEN 27-21-15-9-6-3-1 THRUSTER 65/95 RING ROW REPS ARE NOT SHARED FINISHER ON HOLDING PLANKS COACH's CHOICE CLEAN UP AND STRETCHING 55:60min
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
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
Event 1- TEAM AMRAP 8 Rx 6 Push up in sync 12 AKB swing in sync blue/Grey 50 DU Sc 12 Knee Raise in sync 25 AKB swing in sync yellow/grey EVENT 2a INDIVIDUAL Rx 30 Psnatch 75/105 Sc 55/85 EVENT 2b Rx and Sc 30/50 cal ABIKE Cap for both : 6min Athlete can chose to start with event 2 B EVENT 3 Team Relay Rx and Sc In 12m Cap 1000m Row + 12 Burpees BJ Over Each athlete back to back EVENT 4 INDIVIDUAL Rx and Sc From 0:4min Clean ladder 65x5 95x5 85x5 115x5 105x5 135x5 125x5 155x5 145x5 185x5 From 4:7min AMRAP BMU ——— = 5 Pull Ups = 10 Jumping Pull Ups
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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
Mondays Wednesdays 5:45pm
Tuesdays Thrusdays 12pm
Saturdays 11am
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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 60
Mondays Thurdays 630am 12pm 530pm 630pm
Saturdays 10am
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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 and Yoga
Saturdays at 12pm for 60min
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Dynamic Stretching sequences combined with Animal Flow
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Improve your mobility for any CrossFit movement
FLOFIT Teens & Kids
Tuesdays Thursdays 430pm
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Safe and fun workouts specifically designed for kids
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Develop fitness skills transferable to any sport
FLOFIT BURN
Tuesdays 630am-12pm-530pm-630pm
Wednesdays Fridays 930am
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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.
FLOFIT BUILD
Wednesdays
630am-12pm-530pm-630pm
Fridays
630am-12pm-6:15pm
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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
Wednesdays 615pm for 45min
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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.
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
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Separate room for Open Gym and Personal Training
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Boxing Bags
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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