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*New members only, offer ends December 15th, 2019.

WORKOUT PROGRAMS

We have the best programming exclusive to our athletes

C15-w1-MONDAY
10/21/19
CF 60

WARM UP 4:15min
SKILLS 15:30min
EMOM 10
STRICT HSPU 
Athlete must pick a comfortable rep range for the minute and maintain it for the entire EMOM.
METCON 40:50min
4 rounds for time cap:12min
25 cals row
25 HSPU any style

COOL DOWN 50:60min
2min on any cardio machine moderate/low rate
2min PECS + DELTS STRETCH
C15-w2-MONDAY
10/28/19
CF 60

WARM UP 4:15min
SKILLS 15:30min
Kipping Pull Ups 

METCON 30:50min
AMRAP 20
3 wall walks 
10 Pull ups any style
30 KB Swings Blue / Grey
rest 1min
COOL DOWN 50:60min
2min foam rolling lats 
2min german hang stretch on rings
C15-w3-MONDAY
11/04/19
CF 60

WARM UP 4:15min
SKILLS 15:30min
HS Hold 

METCON 30:50min
5 rounds for time
Hard Cap: 16min
30s HS Hold wall facing  
30 WB
30s Reverse Blank
30 Push ups
STRETCHING 50:60min 
C15-w4-MONDAY
11/11/19
CF 60

WARM UP 4:15min
SKILLS 15:30min
T2B

METCON 30:50min
AMRAP 7
5 T2B 
50ft walking lunges with 5 burpees every 25ft
rest 2min
AMRAP 7
5 T2B
100FT farmers carry with 2KB grey/ blue with 10 deadlifts every 50ft

STRETCHING 50:60min 
SESSION PLAN
WARM UP
Focus on SHOULDER mob drills, Partner stretche
SKILLS
ASSESS AND CUE practicing all positions of HSPU.
tripod to full extension
Be relentless on the body alignment and provide proper scaling options down to elevated push ups or L sit DB presses. 

METCON
A good Score for advanced athletes rx is : 8min
intermediate rx: 10min
beginner sc: 10min 

Cool Down :
Moderate rowing rate would be 16-20
If not enough rowers one group can 
Row other can stretch.
SESSION PLAN
WARM UP
Focus on SHOULDER mob drills.
SKILLS
ASSESS AND CUE practicing all positions of KPullups.
review proper alignments for hollow and arch
Be relentless on the body alignment and provide proper scaling options,
example kipping pull ups from Box 

METCON
A good Score for advanced athletes rx is : 15
intermediate rx: 10
beginner sc: 10
SESSION PLAN
WARM UP
Focus on SHOULDER mob drills and wrists warm up.
SKILLS
ASSESS AND CUE 
scale down the wall facing angle if athlete isn't ready for full handstand.
Be relentless on the body alignment no arching allowed.

METCON
A good Score for advanced athletes rx is : 12min
intermediate rx: 15min
beginner sc: 15min
SESSION PLAN
WARM UP
Focus on SHOULDER mob drills and some good thoracic spine openers.
SKILLS
ASSESS AND CUE 
DO NOT ALLOW ANY OVER ARCHING OF THE LOMBAR DURING KIPPING T2B
C15-W1-TUESDAY
10/22/19
FLOFIT BURN

WARM UP 4:20min
FUNCTIONAL ENDURANCE 20:40min
7 rounds
5 back squats at 75% + 100m row
then
7 rounds
5 STRICT OH Press at 75% from ground+ 80reps double battle ropes
CLEAN UP AND STRETCHING time 50:60min
C15-W2-TUESDAY
10/29/19
FLOFIT BURN

WARM UP 4:20min

FUNCTIONAL ENDURANCE 20:50min
Alternating every 2min for 30min.
300m row
and
5 deadlifts at 75% of 1RM
WORKING WITH HR :
keep Working HR at about 80% during row
should be down to 70% right before lifting

CLEAN UP AND STRETCHING time 50:60min
C15-W3-TUESDAY
11/05/19
FLOFIT BURN

WARM UP 4:20min

FUNCTIONAL ENDURANCE 20:50min
5 rounds
SKIERG 30s hard cals HR target: 90% + 5 Strict Pull ups
rest 60s
BIKE 30s Moderate cals HR target: 70% + 30 thrusters 45/65
rest 60s
HR target before lifting:60% 15 Deadlifts 65/95/155/225/275

CLEAN UP AND STRETCHING time 50:60min
C15-W4-TUESDAY
11/12/19
FLOFIT BURN

WARM UP 4:20min

FUNCTIONAL ENDURANCE 20:50min
SOFT CAP : 30min
20 cals bike HR 80%
30 Sandbag reverse lunges
20 cals bike HR 60%
30 ManMaker 2DB
20 cals bike HR 80%
30 Front Squats BB 115/155
20 cals bike HR 60%
200 DU
30 Front Squats BB 115/155

CLEAN UP AND STRETCHING time 50:60min
SESSION PLAN 10/22
Explain this is a new class starting soon, called FlOFIT BURN based on 
functional endurance.No olympic lifting but aerobic system + lifting must workouts will be for the long haul.
WARM UP
Focus on ankle mob and posterior chain activation for the squats
take the time to set up the place properly so there is a smooth transition for between rowers and battle ropes. Athletes can partner up.

STRETCHING
LOTS OF spinal decompression
C15-W1-WEDNESDAY
10/23/19
FLOFIT BUILD

WARM UP 4:15min
STRENGTH 15:35min
8x3 DEADLIFTS at 85% from blocks from knee level.  
hold the bar at the top for 5s.

ACCESSORY 35:45min
4 rounds
8 Bulgarian split squats / leg with 2DBs
 
BUILD 
4 rounds 
8 Strict Pull ups any grip band allowed
10s L sit or tuck in hold on parallettes
Max rep push ups unbroken

C15-W2-WEDNESDAY
10/30/19
FLOFIT BUILD

WARM UP 4:15min
STRENGTH 15:35min
5-5-3-3-1-1-1
FRONT SQUATS
tempo :40x0

ACCESSORY 35:45min
SUPERSET
4 rounds
10 Side Step ups / leg
10 walking lunges with 2DB
 
BUILD SHOULDERS
3 rounds
12 DB Lateral Raises
10 Plate Front Raises
30s Pike hold
C15-W2-WEDNESDAY
10/30/19
FLOFIT BUILD

WARM UP 4:15min
STRENGTH 15:35min
5-5-3-3-1-1-1
FRONT SQUATS
tempo :40x0

ACCESSORY 35:45min
SUPERSET
4 rounds
10 Side Step ups / leg
10 walking lunges with 2DB
 
BUILD SHOULDERS
3 rounds
12 DB Lateral Raises
10 Plate Front Raises
30s Pike hold
C15-W3-WEDNESDAY
11/06/19
FLOFIT BUILD

WARM UP 4:15min
STRENGTH 15:35min
6x1 Find heavy single 90% minimum 
BACK SQUATS
tempo :40x0

ACCESSORY 35:43min
4 rounds
10 Bulgarian split squats / leg
 
BUILD SHOULDERS
EMOM 12- sequencing the exercises
min1:High plank
min2:OH 2DB HOLD
min3:DB T raises 
min4:15 DB shrugs
C15-W4-WEDNESDAY
11/13/19
FLOFIT BUILD

WARM UP 4:15min
STRENGTH 15:35min
5x5 BENCH PRESS at 75% 1RM
tempo :32x0

ACCESSORY 35:43min
SUPERSET
4 rounds
10 T3 Raises / arm
8 DB Powler Raise on bench / side 
 
BUILD TRICEPS
5 Rounds
8 2DB Skull crushers 
8 OH French Press BB
8 Push ups narrow grip
SESSION PLAN
WARM UP
Focus on posterior chain activation and work the lats. 
use plates to create block stations.
the 5s hold are for grip strength.


C15-W1-THURSDAY
10/24/19
CF 60

WARM UP AND RAMP UP 4:20min
METCON 20:40min
BB COMPLEX E2MOM 20
Athlete must find the heaviest load that they will be able to use throughout the 20min.
1 PSNATCH
1 OH SQUAT
1 SQUAT SNATCH 

CLEAN UP AND STRETCHING 40:60min
C15-W2-THURSDAY
10/31/19
CF 60

SKILLS 4:20min
DU or TU for more advanced athletes
METCON 20:40min
3 rounds
15 CJ 95/135
50 DU

finish AMRAP cals on BIKE during remaining time.

CLEAN UP AND STRETCHING 40:60min
C15-W3-THURSDAY
11/07/19
CF 60

SKILLS 4:20min
HSW
METCON 20:40min
AMRAP 20
5 PSnatches 95/135
10FT HSW
5 T2B

CLEAN UP AND STRETCHING 40:60min
C15-W4-THURSDAY
11/14/19
CF 60

SKILLS 4:20min
BMU
METCON 20:40min
Complete AFAP 
HARD CAP:20min
10 Pull ups
15 Push ups
20 Squats
20 C2B
25 HSPU
30 2DB thrusters 35/50
30 2DB Cleans 35/50
35 2DB Jerks 35/50
CLEAN UP AND STRETCHING 40:60min
SESSION PLAN
WARM UP
Lots of GLuteus activation and Cossack squats , BB drills
to get ready to Snatch
give enough time to warm up the to their working weight.
keep coaching through the EMOM so athletes feel more confident
on the challenge complex.

STRETCHING
SPEND THE TIME to properly stretch and cool down. DO NOT add anything to this session.

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


C15-W2-FRIDAY
10/25/19
FLOFIT BUILD

WARM UP 4:10min
STRENGTH 10:35min 
8x3 BENCH PRESS at 75% tempo 42x0
rest 120s

ACCESSORY 35:45min
SUPERSET
3 rounds
12 2DB Pec Flys
30s plank hold on rings.

BUILD 45:55min
EMOM 6
8 Ring Push ups
6 Bent over rows DB
CLEAN UP AND STRETCHING time 55:60min
C15-W3-FRIDAY
11/01/19
FLOFIT BUILD-HALLOWEEN

WARM UP 4:10min
STRENGTH 10:35min 
8x3 OH PRESS at 75% tempo 40x0
rest 120s

ACCESSORY 35:45min
SUPERSET
4 rounds
8 ring rows
10 T Raises 

BUILD ARMS 45:55min
EMOM 10
even minute: 12 Triceps Kick Backs
odd minute: 10 BB Curls
CLEAN UP AND STRETCHING time 55:60min
C15-W3-FRIDAY
11/01/19
FLOFIT BUILD-HALLOWEEN

WARM UP 4:10min
STRENGTH 10:35min 
8x3 OH PRESS at 75% tempo 40x0
rest 120s

ACCESSORY 35:45min
SUPERSET
4 rounds
8 ring rows
10 T Raises 

BUILD ARMS 45:55min
EMOM 10
even minute: 12 Triceps Kick Backs
odd minute: 10 BB Curls
CLEAN UP AND STRETCHING time 55:60min
C15-W4-FRIDAY
11/15/19
FLOFIT BUILD

WARM UP 4:10min
STRENGTH 10:35min 
5x5 DEADLIFT at 75% tempo 30x2

ACCESSORY 35:45min
SUPERSET
4 rounds
6 Partner Ham raises
12 Ham curls on rower

BUILD BICEPS 45:55min
EMOM 8
even minute: 7 Bicep curls 
odd minute: 5 Supine grip chin ups
CLEAN UP AND STRETCHING time 55:60min
SESSION PLAN
WARM UP
Focus on pecs and shoulders 
STRENGTH
BE VERY STRICT on the form and do not let people lift with poor form
ACCESSORY

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-W6-SATURDAY
10/12/19
CF 60

OPEN 20.1 :) 
C15-W1-SATURDAY
10/19/19
CF 60

OPEN 20.2 :) 
C15-W2-SATURDAY
10/26/19
CF 60

OPEN 20.3 :) 
C15-W3-SATURDAY
11/02/19
CF 60

OPEN 20.4 :) 
C15-W4-SATURDAY
11/02/19
CF 60

OPEN 20.5 :) 
C15-W5-SATURDAY
11/16/19
CF 60

PARTNER WOD 
TEAM OF 2
COMPLETE in 30min in any order 
2000m row
50 KB swings in sync
2000m skierg
50 V-ups in sync
2000m BikeErg 
50 WB in sync

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
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
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

OUR PHILOSOPHY

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

  • Practice fundamental CrossFit movements and skills
  • Appropriate for individuals of all skill levels
  • Develop your strength / mobility / cardio conditioning

CrossFit 60
Mondays Thurdays 630am 12pm 530pm 630pm
Saturdays 10am

  • 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
Tuesdays Thursdays 430pm

  • Safe and fun workouts specifically designed for kids
  • Develop fitness skills transferable to any sport

FLOFIT Mobility / Stretching and Yoga
Saturdays at 11:15am for 60min

  • Dynamic Stretching sequences combined with Animal Flow
  • Improve your mobility for any CrossFit movement

FLOFIT BURN
Tuesdays 630am-12pm-530pm-630pm

  • Full body workout based on functional endurance
  • 60min of aerobic + lifting.
  • conditioning and endurance.

FLOFIT BUILD
Wednesdays and Fridays
630am-12pm-530pm-630pm

  • Functional Strength and bodybuilding
  • Squat, Deadlift, Push, Pull and all the accessories to build an awesome body shape

FLOFIT STRIKE
Mondays Wednesdays 615pm for 45min

  • Full body workout based on Striking techniques
  • 45min of fun and sweat
  • conditioning, endurance and fighting skills.

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.

  • 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

CONTACT

CrossFit Experience (required)
BeginnerIntermediateAdvanced

I want to book (required)
Free Trial ClassPersonal TrainingTreatment

  • FloFitness / CrossFit Essence

  • 70 Pleasant Blvd, Toronto ON

  • 416.671.5447

  • flofitnessessential@gmail.com