FLOFIT ACADEMY
TWO WEEK
MEMBERSHIP
UNLIMITED ACCESS + CLASSES
$90+HST*
*NEW MEMBERS AND ONE TIME ONLY.
FOLLOW US FOR GREAT TRAINING CONTENTS
WE ARE OPEN
We are happy to announce that we are open.
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.
Fear not it is going to be amazing.
Getting Started
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
During SMALL GROUP CLASSES
Our experienced coaches will help you
with the best expertise and attention needed to perform your best.
SCHEDULE
ASK US FOR LATEST SCHEDULE
OPEN GYM
Open gym hours are extended, as part of FloFit Academy you have
a self access to the facility.
SCHEDULE
ASK US FOR LATEST SCHEDULE
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 CLASSES
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FUNCTIONAL FITNESS CLASSES
Weightlifting / Gymnastics / Plyometrics / Cardio/ Conditioning -
Appropriate for individuals of all skill levels
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Develop your strength / mobility / cardio conditioning
CUSTOMIZED PROGRAM
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Training program designed specifically for your needs, matching your goals and progressions.
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Fast track your results beyond your ultimate goals.
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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CANCELLED (due to covid-19)
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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 Personal Training
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Boxing Bags
ONLINE ACCESS
TO OUR PROGRAMS
DAY 1 MONDAY FLOFIT WARM UP STRENGTH 8 ROUNDS 3 BACK SQUAT OR VARIATIONS LOAD : HEAVY R: 2min
METCON EMOM 14 ODD: 10 ALT 1DB DEVIL PRESS EVEN: 10 ALT 1D SNATCH 1min LOW PLANK
FINISHER ON CORE COACH CHOICE WORKING ON GYMNASTIC SHAPES
DAY 2 WEDNESDAY FLOFIT WARM UP STRENGTH 5 ROUNDS PULL UP COMPLEX 1 SCAP PULL UP OR BOX VARIATION 1 FRONT LEVER OR BOX VARIATION 1 PULL UP OR BOX VARIATION 1 KIPPING OR JUMPING PULL UP OR BOX VARIATION R : 60s
METCON AMRAP 15 20 CALS CARDIO 10 BURPEES TO BOX JUMP 20 V UPS
FINISHER ON OBLIQUES COACH CHOICE
DAY 3 THRUSDAY FLOFIT WOD WARM UP STRENGTH 8 ROUNDS 3 DEADLIFTS OR VARIATIONS LOAD : MODERATE / 75% TEMPO : PAUSE 3s AT THE KNEES 6 SISSY SQUAT OR ASSISTED WITH RIG VARIATIONS R : 90s
METCON COMPLETE KAREN AFAP 150 WB
FINISHER ON GLUTEUS AND HAMSTRINGS COACH CHOICE ON SINGLE LEG MVT
DAY 4 FRIDAY FLOFIT WOD WARM UP SKILLS 4 ROUNDS 4 WB HANG CLEAN OR BB VARIATIONS LOAD : LIGHT 4 PAUSE EXTENSION PCLEAN R : 90s
METCON AMRAP 20 5 WB CLEAN OR BB VARIATION 65/95 10 ALT WB OR BB REVERSE LUNGES 15 CALS CARDIO
FINISHER ON PALLOF PRESSES COACH CHOICE ON TORSION CONTROL
DAY 5 SATURDAY FLOFIT WOD WARM UP SKILLS 5 ROUNDS 5 TURKISH GET UPS / SIDE 30S HEAD STAND OR VARIATIONS R : 90s METCON COMPLETE AFAP CASH IN : 800M RUN OR VARIATIONS 50 SIT UPS 50 BURPEES 50 BACK EXTENSIONS 50 T2B CASH OUT : 800M RUN OR VARIATIONS FINISHER ON 3 YOGA MOVES COACH'S CHOICE
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
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CONTACT
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FloFitness / FloFit Academy
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70 Pleasant Blvd, Toronto ON
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COACH BEN
647.210.6167 -
flofitnessessential@gmail.com