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FLOFIT ACADEMY
FLOFIT HOME
ONLINE DAILY WOD
$35+HST per month

* ends DEC 30th, 2020.

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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.

FLOFIT ACADEMY

HYBRID CLASS SYSTEM
SMALL GROUP ATHLETIC CLASSES
INDIVIDUAL COACH EXPERTISE AND SUPPORT
ACCORDING TO YOUR GOALS
OPEN GYM DURING SPECIFIC HOURS

BECOME A FLOFIT ATHLETE

WHAT TO EXPECT ?

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.

SMALL GROUP CLASSES AND SUPERVISED HOURS

During ATHLETIC SUPERVISED HOURS

 we will help you
with the best expertise and attention needed to perform your best.

SCHEDULE
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FLOFITNESS

OPEN GYM

Open gym hours are extended, as part of FloFit Academy you have
a self access to the facility.

SCHEDULE
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FLOFITNESS

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 mandatory to enter the gym, Staff will let your know when to remove it.
  • 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

  • Practice and learn fundamental movements and skills
    Olympic Weightlifting / Gymnastics / Plyometrics
  • Appropriate for individuals of all skill levels
  • Develop your strength / mobility / cardio conditioning

FLOFIT PERFORMANCE

  • 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 VIRTUAL MOBILITY / STRETCHING

  • Dynamic Stretching sequences combined with Animal Flow
  • Improve your mobility to get your body as functional as possible

CUSTOMIZED PROGRAM

  • Training program designed specifically for your needs, matching your goals and progressions.

  • Fast track your results beyond your ultimate goals.

FLOFIT BURN

  • Full body workout based on functional endurance
  • 60min of aerobic + lifting.
  • Conditioning and endurance, big fat burner.

FLOFIT BUILD

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

FLOFIT STRIKE

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

FLOFIT VIRTUAL HOME

  • Complete remote training with minimal equipment or just bodyweight
  • Group classes on zoom  FloFit Mobility

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.

  • CANCELLED (due to covid-19)

  • 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

  • Separate room for Personal Training

  • Boxing Bags

ONLINE ACCESS
TO OUR PROGRAMS

DAY 1
FLOFIT WOD
WARM UP
SKILLS
PUSH UP VARIATIONS
PRACTICE YOUR PUSH UP ARM ALIGNMENTS
METCON
8 ROUNDS 
8 PUSH UPS
8 BURPEES
8 V-UPS
FINISHER ON CORE
COMPLETE
4 ROUNDS 
1Min REVERSE PLANK
1Min HIGH PLANK 
REST 30s
DAY 2
FLOFIT WOD
WARM UP
SKILLS
HOLLOW HOLD VARIATIONS
PRACTICE YOUR MID LINE ENGAGEMENT
STRENGTH
SUPERSET 
8 ROUNDS
30s HOLLOW HOLD
20 BICYCLE KICKS
METCON
10 ROUNDS 
5 BEAST TO DOWNWARD DOG 
5 FSQUATS loaded if possible 
5 SIDE LUNGES / side 

FINISHER ON LOWER BACK 
4 ROUNDS 
10 BACK EXTENSION
10 ALT SWIMMER KICKS
DAY 3
FLOFIT WOD
WARM UP
SKILLS
PISTOL SQUATS
METCON
COMPLETE FOR TIME
AMRAP 15
6 ALT SINGLE LEG PISTOLS
12 ALT SHOULDER TAPS
25 SINGLE JUMPS

FINISHER ON GLUTEUS AND HAMSTRINGS  
4 ROUNDS
10 SIDE MONSTER WALK
10 ABDUCTION ADDUCTIONS

		

DAY 4
FLOFIT WOD
WARM UP
SKILLS
HANDSTAND VARIATIONS
PRACTICE BODY ALIGNMENT

METCON
COMPLETE FOR QUALITY
E2MOM 20
2 WALL WALKS
6 ALT COSSACK SQUATS
WALL SEAT REMAINING TIME

FINISHER ON MID LINE
2 ROUNDS
50 ALT V-UPS
50 ALT  CROSS OVER SIT UPS

DAY 5
FLOFIT WOD
WARM UP
SKILLS
SHRIMP SQUAT VARIATIONS

METCON
AMRAP 15
5  SHRIMP SQUATS / side
1min ARCH HOLD
5 SUMO SQUATS
1min SIDE PLANK

FINISHER ON SHOULDERS
2 ROUNDS
15 LATERAL RAISES
15 FRONT RAISES

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

Passcode available to all FloFit Athletes

CONTACT

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  • FloFitness / FloFit Academy

  • 70 Pleasant Blvd, Toronto ON

  • 416.671.5447

  • flofitnessessential@gmail.com