Getting Started
INTRO MONTH PROMO
UNLIMITED CLASSES
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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
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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
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Practice fundamental CrossFit movements and skills
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Appropriate for individuals of all skill levels
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Develop your strength / mobility / cardio conditioning
CrossFit 60
Mondays Thurdays 630am 12pm 530pm 630pm
Saturdays 10am
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Designed to develop more advanced movements and skills
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Competition level training focus
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Designed for those who wish to advance their skill progression and better themselves as athletes
FLOFIT Teens & Kids
Tuesdays Thursdays 430pm
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Safe and fun workouts specifically designed for kids
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Develop fitness skills transferable to any sport
FLOFIT Mobility / Stretching and Yoga
Saturdays at 11:15am for 60min
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Dynamic Stretching sequences combined with Animal Flow
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Improve your mobility for any CrossFit movement
FLOFIT BURN
Tuesdays 630am-12pm-530pm-630pm
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Full body workout based on functional endurance
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60min of aerobic + lifting.
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conditioning and endurance.
FLOFIT BUILD
Wednesdays and Fridays
630am-12pm-530pm-630pm
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Functional Strength and bodybuilding
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Squat, Deadlift, Push, Pull and all the accessories to build an awesome body shape
FLOFIT STRIKE
Mondays Wednesdays 615pm for 45min
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Full body workout based on Striking techniques
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45min of fun and sweat
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conditioning, endurance and fighting skills.
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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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
CONTACT
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FloFitness / CrossFit Essence
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70 Pleasant Blvd, Toronto ON
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416.671.5447
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flofitnessessential@gmail.com
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