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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

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

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

CrossFit 60min

  • 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

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

CrossFit Mobility and Stretching/ soon in 2019

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

FLOFIT BURN / coming soon in 2019

  • Full body workout based on fat loss
  • 60min of fun and sweat
  • conditioning, endurance and core.

FLOFIT BUILD/ soon in 2019

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

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