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WORKOUT PROGRAMS

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C12-W4-MONDAY
06/17/2019
CF 60

SKILLS: time: 0:20
T2B

METCON time:20:50
5 rounds 
Max unbroken reps T2B
25 Alt DB Snatch 35/50
25 WB
rest 1min / round

score is T2B total reps 

FINISHER 4 min
Coach's choice

CLEAN UP AND STRETCHING time: 50:60
C12-TESTING WEEK-MONDAY
06/24/2019
CF 60

MAX EFFORT T2B UNBROKEN
finish with 
4x5 Strict T2B

FLOFITNESS BASELINE 201
AMRAP 20
Cindy
5 pull ups
10 push ups
15 airsquats

CLEAN UP AND STRETCHING time: 50:60
C13-W1-MONDAY
07/08/2019
CF 60

SKILLS: time: 0:25
Kipping Pull ups 
Practice Progression 1,2,3 Rx, C2B.
For more advanced athletes 
Practice Gymnastic Complex:
T2B to Kpull up 
T2B to C2B 
T2B to BMU 
Can be performed with butterfly

METCON time:25:50
EMOM 15
Min 1 : 15 Push Presses 2DB
Min 2 : 15 Front Squats 2DB
Min 3 : 35 DU

CLEAN UP AND STRETCHING time: 50:60
C13-W3-MONDAY
07/15/2019
CF 60

SKILLS: time: 0:25
Kipping Pull ups 
Practice Progression 1,2,3 Rx, C2B.
For more advanced athletes 
Practice Butterfly Pull ups
and or 
Practice Gymnastic Complex:
T2B to Kpull up 
T2B to C2B 
T2B to BMU 
Can be performed with butterfly

METCON time:25:50
EMOM 15
Min 1 : 6 Push Presses 1DB Heavy
Min 2 : 10 OH Squats 1DB
Min 3 : 35 DU

CLEAN UP AND STRETCHING time: 50:60
C13-W4-MONDAY
07/22/2019
CF 60

SKILLS: time: 0:25
Kipping Pull ups 
Practice Progression 1,2,3 Rx, C2B.
For more advanced athletes 
Practice Butterfly Pull ups
and or 
Practice Gymnastic Complex:
T2B to Kpull up 
T2B to C2B 
T2B to BMU 
Can be performed with butterfly

METCON time:25:50
EMOM 15
Min 1 : 4 Push Presses 2DB Heavy
Min 2 : 8 Thrusters 2DB
Min 3 : 35 DU

CLEAN UP AND STRETCHING time: 50:60
C13-W5-MONDAY
07/29/2019
CF 60

SKILLS: time: 0:25
Kipping Pull ups 
Practice Progression 1,2,3 Rx, C2B.
Pull up complex :
1 -> 10 reps 
Strict Pull Up + T2B + KPull up 
For more advanced athletes 
Practice Butterfly Pull ups
and or 
Practice Gymnastic Complex: 
Strict Pull up + T2B to C2B 
Strict Pull up + T2B to BMU 
Can be performed with butterfly

METCON time:25:50
EMOM 15
Min 1 : 12 Push Presses DB Moderate
Min 2 : 8 DB push ups
Min 3 : 35 DU

CLEAN UP AND STRETCHING time: 50:60
LESSON PLAN
SKILLS
-Mobility and warm up for about 5min on shoulders and Lat Activation.
-demonstrate and explain the T2B progressions as follow
-Partner drills on rhythm of T2B with hand on the back.
-T2B progression 1: Hanging Knee Raise ( reinforce active shoulders )
progression 2: Kipping feet on ground Knees as high as possible.
progression 3: Knees to elbows
Rx

METCON
-scaled 15/25
-scaled T2B any of prog 1-2-3

FINISHER :
BE Creative 
Do not go over 4min 

STRETCHING
2min foam roll lats and IT band / side
2min foam roll back

LESSON PLAN
SKILLS
-Mobility and warm up for about 5min on shoulders and Lat Activation.
-demonstrate and explain the T2B progressions as follow
-Partner drills on rhythm of T2B with hand on the back.
-T2B progression 1: Hanging Knee Raise ( reinforce active shoulders )
progression 2: Kipping feet on ground Knees as high as possible.
progression 3: Knees to elbows
Rx

METCON
-scaled 15/25
-scaled T2B any of prog 1-2-3
-scaled 10/15

FINISHER :
BE Creative 
Do not go over 4min 

STRETCHING
2min foam roll lats and IT band / side
2min foam roll back

C12-W4-TUESDAY
06/18/19
CF 60

STRENGTH: time 0:40min
4 rounds
5 Front Squats at 65% 1RM tempo 3200
rest 60s
4 rounds 
5 Good Mornings
rest 30s
4 rounds
5 Strict BTN Presses at 65% 1RM
rest 60s

 

METCON time 40:55min
5 rounds in 12min
100ft OH Walking lunges with 1DB 35/50 
20  DB Push Jerks
CLEAN UP AND STRETCH time 55:60min
C12-TESTING WEEK-TUESDAY
06/25/19
CF 60

FLOFITNESS BASELINE 202
in 25min complete
Find 1RM Back Squat
Find 1RM Strict Shoulder Press
FLOFITNESS BASELINE 203
AMRAP 7
7 Pclean 65/95
7 Front Squats 65/95
7 burpees jump over
CLEAN UP AND STRETCH time 55:60min
SESSION PLAN
STRENGTH
-Mobility and warm up for about 10min on 
wrist, shoulders and hips.
-Drill all movements on empty bar as a warm up.
-Respect the Cap for Strength no more than 40min.
METCON
Scaled is Knee Push ups

STRETCHING
2min Banded stretch on rig for pecs and lats / side
5min on spine decompression

C13-W1-TUESDAY
07/02/19
CF 60

STRENGTH: time 0:40min
4 rounds
5 Deadlifts at 65% 1RM tempo 3000
rest 60s
4 rounds 
5 Romanian deadlifts at 50% 1RM
rest 30s
4 rounds
10 alt drop lunges from plate
rest 15s

METCON time 40:55min
cap: 12min
50-40-30-20-10
Sit ups
HR Push ups
CLEAN UP AND STRETCH time 55:60min
C13-W2-TUESDAY
07/09/19
CF 60

STRENGTH: time 0:40min
4 rounds
5 Deadlifts at 65% 1RM tempo 3s down from the knees
rest 60s
4 rounds 
5 Hamstring raise tempo 3s down performed with partner
rest 30s
4 rounds
10 alt drop lunges from plate higher than last week.
rest 15s

METCON time 40:55min
cap: 12min
40-30-20-10-5
Box Jump
Push ups
CLEAN UP AND STRETCH time 55:60min
C13-W3-TUESDAY
07/16/19
CF 60

STRENGTH: time 0:40min
4 rounds
5 Deadlifts at 65% 1RM tempo 3000
rest 60s
then 1 round
Max effort for reps unbroken same tempo
4 rounds 
12 Hamstring curls on rower
rest 30s
4 rounds
10 alt drop lunges from plate higher than last week with front plate load.
rest 15s

METCON time 40:55min
cap: 12min
50-40-30
Cals row
Push ups
CLEAN UP AND STRETCH time 55:60min
C13-W4-TUESDAY
07/23/19
CF 60

STRENGTH: time 0:40min
4 rounds
5 Deadlifts at 65% 1RM tempo 3000
rest 60s
then 1 round
Max effort for reps unbroken same tempo
4 rounds 
12 Hamstring curls on rower
rest 30s
4 rounds
10 alt drop lunges from plate higher than last week with front plate load.
rest 15s

METCON time 40:55min
cap: 12min
50-40-30
Cals row
Push ups
CLEAN UP AND STRETCH time 55:60min
C13-W5-TUESDAY
07/30/19
CF 60

STRENGTH: time 0:40min
5-5-3-3
Deadlifts from 65% to 75%  1RM tempo 3000
rest 60s
4 rounds 
5 Good Mornings 
rest 30s
4 rounds
10 alt drop lunges from plate higher than last week with front plate load.
rest 15s

METCON time 40:55min
cap: 12min
50-30-10
V ups
Push ups
CLEAN UP AND STRETCH time 55:60min
SESSION PLAN
STRENGTH

C12-W4-WEDNESDAY
06/19/19
CF 60

STRENGTH time 0:30min
5 rounds 
Max Strict Chin ups unbroken tempo 3000
rest 60s

METCON time 30:50min
AMRAP 20
5 Squat Snatches from hang 65/95 
20 cals row
200m run 
CLEAN UP AND STRETCHING 50:60min
C12-TESTING WEEK-WEDNESDAY
06/26/19
CF 60

FLOFITNESS BASELINE 205
Complete in 30min
Max Effort unbroken pull ups any style 
800m run 
25 pull ups 
400m run
25 pull ups
200m run
25 pull ups
100m run 
CLEAN UP AND STRETCHING 50:60min
C13-W1-WEDNESDAY
07/03/19
CF 60

METCON time 0:40min
Cap: 30min
2 rounds of :
15 OH squats 95/135
15 Box jump overs
15 Thrusters 95/135
15 Box jumps
15 PCleans 95/135
15 Burpees MU / Pull up
CLEAN UP AND STRETCHING 50:60min
C13-W2-WEDNESDAY
07/10/19
CF 60
PARTNER WOD
METCON time 0:40min
Cap: 40min
2 rounds of :
15 OH squats 95/135 ->each
250m run with Sand bag or plate-> together 
15 PCleans 95/135 -> each
250m run empty ->together
15 Burpees MU / Pull up ->each

Finish with 5min of Lsit hold from ground with
minimum amount of sets.
CLEAN UP AND STRETCHING 50:60min
C13-W3-WEDNESDAY
07/17/19

CF 60
PARTNER WOD
METCON time 0:40min
Cap: 30min
21-15-9-15-21
Thrusters 95/135
BMU
Run 200m together each round

Finish with 5min of HS Hold in minimum amount of sets.
CLEAN UP AND STRETCHING 50:60min
C13-W3-WEDNESDAY
07/17/19

CF 60
PARTNER WOD
METCON time 0:40min
Cap: 30min
21-15-9-15-21
Thrusters 95/135
BMU
Run 200m together each round

Finish with 5min of HS Hold in minimum amount of sets.
CLEAN UP AND STRETCHING 50:60min
C13-W4-WEDNESDAY
07/24/19

CF 60
PARTNER WOD
METCON time 0:40min
Cap: 30min
2 rounds of :
30 OH Squats 95/135 -> shared
30 Burpee Box jumps -> burpees are in sync , jump is alternated
30 Pull ups / C2B -> in sync
rest 3min / round

Finish with 5min of full lock out on rings with minimum amount of sets
.
CLEAN UP AND STRETCHING 50:60min
C13-W5-WEDNESDAY
07/31/19

CF 60
PARTNER WOD
METCON time 0:40min
AMRAP 30
When one partner is running 800m
the other one does the following sequence
10 burpees
15 Thrusters 95/135
20 Pull ups/ C2B

Partner coming back from the run continues the sequence
the reps.

CLEAN UP AND STRETCHING 50:60min
SESSION PLAN

SESSION PLAN

C12-W4-THURSDAY
06/20/19
CF 60

SKILLS 0:20
HSPU
EMOM 10
Min 1 7 Strict HSPU
Min 2 10 Kipping HSPU
choosing 
progression 1,2,3 or Rx.

METCON 40:55min
6-12-25 in 10min
Strict Ring Dips 
2DB Squat Clean 35/50 
CLEAN UP AND STRETCHING time 45:60min
C12-TESTING WEEK-THURSDAY
06/27/19
CF 60

FLOFITNESS BASELINE 206
MAX Effort unbroken Strict HSPU
rest 3min
MAX Effort Kipping HSPU
FLOFITNESS BASELINE 207
Elizabeth 
21-15-9
Squat Cleans 95/135
Ring Dips
CLEAN UP AND STRETCHING time 45:60min
C13-W1-THURSDAY
07/04/19
CF 60

SKILLS 0:30
BMU or C2B
progression 1,2,3 or Rx.

METCON 40:55min
cap : 9min
27-21-15
Devil's Press 2DB 25/35
Front Rack Sand reverse lunges 

CLEAN UP AND STRETCHING time 45:60min
C13-W2-THURSDAY
07/11/19
CF 60

SKILLS 0:30
HSW
progression 1,2,3 or Rx.

METCON 40:55min
cap : 9min
4 rounds
25Ft OH walking lunges DB 35/50
25Ft HSW or 5 wall walk 

Finish with 5min plank hold with minimum amount of sets.

CLEAN UP AND STRETCHING time 45:60min
C13-W3-THURSDAY
07/18/19
CF 60

SKILLS 0:30
HSW
progression 1,2,3 or Rx.

METCON 40:55min
cap : 9min
4 rounds
8 Devil's press 25/35
25Ft HSW or 5 wall walk 

Finish with 5min planche hold / variations with minimum amount of sets.

CLEAN UP AND STRETCHING time 45:60min
C13-W4-THURSDAY
07/25/19
CF 60

SKILLS 0:30
HSW
progression 1,2,3 or Rx.

METCON 40:55min
cap : 9min
4 rounds
15 WB
25Ft HSW or 5 wall walk 

Finish with 5min reverse plank hold / variations with minimum amount of sets.

CLEAN UP AND STRETCHING time 45:60min
C13-W5-THURSDAY
08/01/19
CF 60

SKILLS 0:30
HSW
progression 1,2,3 or Rx.

METCON 40:55min
cap : 9min
5 rounds
10 ring rows
25Ft HSW or 5 wall walk 

Finish with 5min Lsit hold on pull up Bar / variations with minimum amount of sets.

CLEAN UP AND STRETCHING time 45:60min
SESSION PLAN


C12-W4-FRIDAY
06/21/19
CF 60

STRENGTH 0:35min
5-3-1 Deadlifts tempo: 3020
rest 90s

METCON 35:55min
AMRAP 9
7 Squat clean from hang 65/95
35 DU


CLEAN UP AND STRETCHING 45:60min
C12-TESTING WEEK-FRIDAY
06/28/19
CF 60
FLOFITNESS BASELINE 104
COMPLETE in specific order in 40min
1RM BENCH PRESS.
1RM DEADLIFT eccentric included.
150 WB KAREN 

CLEAN UP AND STRETCHING 45:60min
C13-W1-FRIDAY
07/05/19
CF 60

STRENGTH 0:40min
5-3-1 Snatch from hang + 10s Eccentric to ground.
+
4 rounds
10 Alt Cossack squats loaded with DB if possible
10 Alt skater jumps 
METCON 40:55min
EMOM 12
Min 1 15 cals row
Min 2 30 Mountain climbers
CLEAN UP AND STRETCHING 45:60min
C13-W2-FRIDAY
07/12/19
CF 60

STRENGTH 0:40min
7 rounds
1 Snatch from hang + 20s Eccentric to ground.
+
10 Alt Cossack squats loaded with DB if possible
+
10 Alt skater jumps 
METCON 40:55min
EMOM 12
Min 1 15 cals row
Min 2 15 sit ups with WB
CLEAN UP AND STRETCHING 45:60min
C13-W3-FRIDAY
07/19/19
CF 60

STRENGTH 0:40min
7 rounds
1 Snatch 1st pull
+
1 Snatch from hang + 20s Eccentric to ground.
+
10 Alt Cossack squats loaded with DB if possible
+
10 Alt skater jumps 
METCON 40:55min
EMOM 12
Min 1 15 cals row
Min 2 15 WB
CLEAN UP AND STRETCHING 45:60min
C13-W4-FRIDAY
07/26/19
CF 60

STRENGTH 0:40min
7 rounds
1 Snatch from ground + 20s Eccentric to ground.
+
10 Alt Cossack squats loaded with DB if possible
+
10 Alt skater jumps 
METCON 40:55min
EMOM 12
Min 1 15 cals row
Min 2 30 Russian twists with WB
CLEAN UP AND STRETCHING 45:60min
C13-W5-FRIDAY
07/26/19
CF 60

STRENGTH 0:40min
10 rounds
1 Snatch from ground + 20s Eccentric to ground.
+
10 Alt Cossack squats loaded with DB if possible
+
10 Alt skater jumps 
METCON 40:55min
EMOM 12
Min 1 15 cals row
Min 2 30 Mountain Climbers
CLEAN UP AND STRETCHING 45:60min
LESSON PLAN


C13-w5-SATURDAY
06/20/2019
FLOFIT BURN


UPPER: 30:10 for 6min 
8 to 15 Push ups 
8 to 12 ring rows
MID LINE: 30:10 for 8min
go through the sequence
Ground LSit Hold
back extensions
Hollow rocks 

LOWER and CONDITIONING : 40:20 for 12min 
Min 1 DU or Single U
Min 2 Alt Pistol or reverse lunges
Min 3 WB Clean over shoulders
CLEAN UP AND STRETCHING 50:60min
Coach Content
FOUNDATION
07/06/19
WARM UP time :10min

OH squats time 10:20min
5x5
PSnatch time 20:25min
5x5
RING ROWS 25:30min
5x5

METCON
6 rounds for time
cap:8min
8 PSnatch
8 WB squats 
8 Sit-ups

COOL DOWN AND STRETCH
FOUNDATION
07/13/19
WARM UP time :10min

WB Clean time 10:20min
5x5
WB Shot time 20:25min
5x5
RING DIPS 25:30min
5x5

METCON
EMOM 10
5 ring rows
3 wall walks

COOL DOWN AND STRETCH
Coach Content
Coach Content
Coach Content
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
INTRO
time 0:10
Intro Coaches and CrossFit video
What is CrossFit :Video link
https://www.crossfit.com/what-is-crossfit
Demo Deadlift / Squat Clean / Kipping Pull Ups /( Maybe Strict Ring Muscle Up )

WARM UP
time 10:20min
Foot drills on spot or with plate
Air Squat
Burpees
Hollow Hold
Arch Hold

INTRO TO WEIGHTLIFTING
time 20:35min
SQUAT CLEAN
DEADLIFT

INTRO TO GYMNASTICS
time 35:50min
Strict pull ups
Kipping Pull ups 

CLEAN UP AND STRETCHING 
time 50:60min

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