Getting Started

Our Team

Maya
Co-Owner/ Manager / CrossFit Coach / Yoga Instructor

< br>CrossFit lvl 1

Agatsu Mobility

Agatsu Olympic Lifting

Functional Assessment and Program Design

Stretching Therapy

Yoga Instructor

FloFitness Mentorship Coaching Program

Sam
CrossFit Coach / Teens Program / Therapy


CrossFit lvl 1

ACE Personal Training

CCMH Massage Therapy

SpiderTech Taping Therapist

FloFitness Mentorship Coaching Program

Flo
Owner / Head-Coach / CrossFit Athlete Masters 35-39


CrossFit lvl 1

CrossFit lvl 2

Olympic Lifting Coach

Physiotherapy Masters

SpiderTech Taping Therapist

Muscle Testing Practitioner

ART Practitioner

Stretching Therapist

Precision Nutrition

Tina
CrossFit Coach / Gymnastics Program


CrossFit lvl 1

CrossFit Games judge

Olympic Lifting Coach

Gymnastic Coach

Power Monkey Coach

Jack
RMT / Coach

Coming Soon!

Be a great friend!

 

Refer friends and family and receive one time free 30min personal training !*

 

*conditions apply

WORKOUT PROGRAMS

We have the best programming exclusive to our athletes

C6-W1-MONDAY
11/26/2018
CF 60

STRENGTH time: 0:25
the reps are performed at 65% of 1RM back squat
there is no rest between both lifts.
4 rounds for quality
8 back squats
5 Second Pull shrug of Clean at 50% of Clean 
rest 60sec

Clean BB from Rack Keep BB on ground

METCON time:25:45
AMRAP 15
rx: 125/185 sc:65/95
1 deadlift
1 Squat Clean from ground
2 Burpees  

CLEAN UP AND STRETCHING time: 45:60
C6-W2-MONDAY
12/03/2018
CF 60

STRENGTH time: 0:25
the reps are performed at 65% of 1RM back squat
there is no rest between both lifts.
4 rounds for quality
8 Back squats
5 PClean at 50% of PClean 1RM 
rest 60sec

Clean BB from Rack Keep BB on ground

METCON time:25:45
AMRAP 12
rx: 125/185 sc:65/95
1 deadlift
1 Squat Clean from ground
3 Burpees Jump Over Side Way  

CLEAN UP AND STRETCHING time: 45:60
C6-W3-MONDAY
12/10/2018
CF 60

STRENGTH time: 0:30
the reps are performed at 75% of 1RM back squat
there is no rest between lifts.

4 rounds for quality
5 Back squats from rack
3 PCleans from hang at 60% of PClean 1RM
1 Squat Clean from hang
rest 60sec

Clean BB from Rack Keep BB on ground

METCON time 30:45
AMRAP 10
rx: 75/115 sc:65/95
3 Deadlifts
3 Burpees Jump Over
3 BB Push Presses   

CLEAN UP AND STRETCHING time: 45:60
STIMULUS for METCON:
Try to perform every rounds unbroken
Try to perform each round in 20s rest 5-10s max
For Advanced Athletes 20 rounds is the goal
For Beginner Athletes focus on technique and 12 rounds is the goal
C6-W1-TUESDAY
11/27/18
CF 60

Skills: time 0:20min
HS 

STRENGTH time 20:35min
5 rounds for quality
4 Strict Pull Ups
15s HS hold on wall

METCON time 35:50min
cap:15min
5 rounds for time
10/15 Cals Row 
20 Ground to OH with plate 25/45

CLEAN UP AND STRETCH time 50:60min
C6-W2-TUESDAY
12/04/18
CF 60

Skills: time 0:20min
HS 

STRENGTH time 20:35min
4 rounds for quality
5 Strict Pull Ups
25s HS hold on wall

METCON time 35:50min
AMRAP 12
8/12 Cals AirBike 
20 Ground to OH with plate 25/45

CLEAN UP AND STRETCH time 50:60min
C6-W2-TUESDAY
12/11/18
CF 60

Skills: time 0:20min
HS 

STRENGTH time 20:35min
4 rounds for quality
6 Strict Pull Ups
Free Standing Hand Stand with Partner helping as little as possible
Try to hold as long as possible

METCON time 35:50min
AMRAP 15
10/15 Cals Row 
15 Burpee Ground to OH with plate 25/45

CLEAN UP AND STRETCH time 50:60min
STIMULUS FOR THE METCON:
For Advanced Athletes try to perform the first 6 rounds unbroken , goal is 8 rounds
For Beginner Athletes try to do 5 rounds unbroken
C6-W1-WEDNESDAY
11/28/18
CF 60

STRENGTH time 0:30min
6 rounds for quality
3 Deadlifts at 65%
3 Second Pull Shrug Snatch Grip

METCON time 30:50min
6-12-25-12-6
Rx: 75/105 Sc: 45/55
Deadlifts any Grip 
PSnatch 

CLEAN UP AND STRETCHING 50:60min
C6-W2-WEDNESDAY
12/05/18
CF 60

STRENGTH time 0:30min
6 rounds for quality
3 SumoDeadlifts at 70%
3 PSnatch at 50% of Psnatch PR

KEEP ONLY ONE BB
METCON time 30:50min
1 to 10 Reps 
cap: 11min
Rx: 75/105 Sc: 45/55
Thrusters 
Pull Ups

CLEAN UP AND STRETCHING 50:60min
C6-W3-WEDNESDAY
12/12/18
CF 60

STRENGTH time 0:30min
5 rounds for quality from rack
5 Strict BTN Presses all rounds must be unbroken

CLEAN UP BB
METCON time 30:50min
10 to 1 Rep 
cap: 9min
Rx: 35/50 Sc: 15/25
2DB Thrusters 
Pull Ups

CLEAN UP AND STRETCHING 50:60min
STIMULUS FOR METCON
For Advanced Athletes a good time goal is under 6 min
For Beginner Athletes reduced the load/ scaling movement 
so you can complete the reps as stated
C6-W1-THURSDAY
11/28/18
CF 60

Skills time 0:20min
OH Squat BB only
T2B

STRENGTH time 15:35min
3 rounds
12 Strict DB Press as Heavy as Possible
12 Bicep curls With BB

METCON time 35:50min
AMRAP 18
rx:35/45 sc:Dowel
20 WB
20 OH Squats 
20 T2B

CLEAN UP AND STRETCHING time 50:60min
C6-W2-THURSDAY
12/06/18
CF 60

Skills time 0:20min
OH Squat BB only
T2B

STRENGTH time 15:35min
3 rounds
12 Strict DB Push-Press as Heavy as Possible
12 Bicep curls With BB

METCON time 35:50min
AMRAP 20
rx:35/45 sc:Dowel
30 WB
20 OH Squats 
10 T2B

CLEAN UP AND STRETCHING time 50:60min
C6-W3-THURSDAY
12/13/18
CF 60

Skills time 0:15min
T2B 

STRENGTH time 15:30min
3 rounds for quality
5 Strict T2B
10s LSit Hold
5 Kipping T2B
METCON time 35:50min
AMRAP 20
rx:35/45 sc:15/25
50 WB
10 Alt DB Snatches 
6 Alt legs DB OH lunges (Arm side doesnt matter)

CLEAN UP AND STRETCHING time 50:60min
STIMULUS FOR METCON
Try to complete the first 2 rounds unbroken
Advanced Athletes reps goal is over 264
Beginner Athletes reps goal is over 100
C6-W1-FRIDAY
11/30/18
CF 60

Skills: time 0:10min
Uprise for Kipping RMU

STRENGTH time 10:25min
4 rounds
8 Ring Rows try to pull towards midline of body.
5 Ring Dips try to go as deep as possible. 

METCON time 25:45min
EMOM 6 
Rx: RMU Sc: Low Ring Transitions
4 Burpees to RMU 

MIDLINE time 45:55min
LSit Holds 

STRETCHING time 55:60min
C6-W2-FRIDAY
12/07/18
CF 60

Skills: time 0:10min
Uprise for Kipping RMU

STRENGTH time 10:25min
4 rounds
3 Ring Dips try to go as deep as possible tempo 4201

METCON time 25:45min
EMOM 10 
Rx: RMU Sc: Low Ring Transitions
2 RMU
4 burpees
6 Air Squats

MIDLINE time 45:55min
LSit Holds 

STRETCHING time 55:60min
C6-W3-FRIDAY
12/14/18
CF 60

Skills: time 0:15min
Back-Rise to Uprise for Kipping RMU

STRENGTH time 15:25min
4 rounds
3 Ring Pull Ups try to go as close to sternum as possible tempo 2002

METCON time 25:45min
EMOM 10 
Rx: RMU Sc: Low Ring Transitions
2 RMU
5 Push Ups
10 Air Squats

MIDLINE time 45:55min
LSit Holds 

STRETCHING time 55:60min
C6-W1-SATURDAY
12/01/2018
Skills time 0:15min
DU 

PARTNER METCON time 15:40min
Partner 
AMRAP 20 Alternating rounds
30 DU 
10 Step Up Over Rx:35/50 Sc:15/25

MIDLINE time 35:45min
V ups
T2B
Arch Hold

CLEAN UP AND STRETCHING time 45:60min
C6-W2-SATURDAY
12/08/2018
Skills time 0:15min
DU 

PARTNER METCON time 15:40min
AMRAP 20 Alternating rounds
Cash in: 200 DU for the team to complete only once 
10 Box Jumps
10 KB Swings
Cash out: 200 DU 
MIDLINE time 35:45min
V ups
L Sit 
Arch Hold

CLEAN UP AND STRETCHING time 45:60min
C6-W3-SATURDAY
12/15/2018
CROSSFITTER OF THE YEAR COMPETITION 
NO REGULAR CLASS
STIMULUS FOR METCON
The team should try to complete every round unbroken
Advanced Athletes reps goal is 800
Beginner Athletes should scaled down the movements to be able to perform every unbroken

FLOFITNESS FOUNDATION
C6-W1-SATURDAY

15min of
General Warm Up

15min on :
Teaching Squat Clean

15min on :
Push Jerk

15min on :
Teaching Kipping T2B

3 rounds of :
Couplet of exercises
10 Squat Cleans 35/45
5 T2B

3 rounds of :
10 Push Jerks 35/45
5 T2B

Cool down
10min
Stretching

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

Check our schedule and book yourself to one of our classes instantly!

Encouragement

We are only successful together. Encourage each other to succeed before, after, and during after workout.

Commitment

We are not professional athletes, and we don’t expect you to be. We just want you to commit to hard and fun work — you’ll be amazed at the results you’ll achieve.

Dedication

We don’t 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.

 

FloFitness Foundation

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

CrossFit 2.0

  • 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

FloFitness Teens & Kids

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

Oxygen Yoga Class

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

FLOFIT

  • Ultimate full body workout

  • Conditioning , Cardio, Core and Strength

ATHLETE’S CARE SERVICES

  • 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.

Facilities

  • Showers and towel service

  • Rogue Fitness Equipped

  • Coffee Bar

  • Infrared Sauna

  • 10 lifting stations

  • 24 pull up stations

  • 8 rack stations

  • SkiErg, Rower, Assault bike, Air Runner

Contact Us

We’d love to hear from you!

  • FloFitness / CrossFit Essence

  • 70 Pleasant Blvd, Toronto ON

  • 416.671.5447

  • flofitnessessential@gmail.com