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!

MARCH SPECIAL
1 Month Intro unlimited classes
+2 PT training sessions *
$210+hst
UNLIMITED CLASSES

*offer ends on the 30th of March 2019 available only for new members.

WORKOUT PROGRAMS

We have the best programming exclusive to our athletes

C10-W1-MONDAY
03/25/2019
CF 60

STRENGTH: time: 0:30
Find 1RM Clean

METCON time:30:45
5 Rounds for time
8 PSnatches from hang unbroken 65/95
5 burpees
3 Strict Pull ups

CLEAN UP AND STRETCHING time: 45:60
C10-W2-MONDAY
04/01/2019
CF 60

STRENGTH: time: 0:30
3x3 Squat Cleans up to 80% 
reps must be performed touch and go and controlled eccentric

METCON time:30:45
cash in : 150 DU
then 5 rounds
8 PSnatches from hang unbroken 65/95
5 burpees
3 Strict Pull ups

CLEAN UP AND STRETCHING time: 45:60
C10-W3-MONDAY
04/07/2019
CF 60

STRENGTH: time: 0:30
3x3 Squat Cleans up to 80% 
reps must be performed touch and go and controlled eccentric

METCON time:30:45
cash in : 150 DU
then 5 rounds
8 PSnatches from hang unbroken 65/95
5 burpees
3 Strict Pull ups
cash out: 40 T2B
CLEAN UP AND STRETCHING time: 45:60
C10-W4-MONDAY
04/14/2019
CF 60

STRENGTH: time: 0:30
3x3 Squat Cleans up to 80% 
reps must be performed touch and go and controlled eccentric

METCON time:30:45
cash in : 150 DU
then 5 rounds
8 PSnatches from hang unbroken 75/105
5 burpees
3 Strict Pull ups
cash out: 40 T2B
CLEAN UP AND STRETCHING time: 45:60


		
C10-W1-TUESDAY
03/26/19
CF 60

STRENGTH: time 0:30min
Find 1RM Back Squat

METCON time 30:55min
5 rounds for time
5 Strict OH Presses from ground 65/95 - 35/45
20 Pull ups any kind

CLEAN UP AND STRETCH time 55:60min
C10-W2-TUESDAY
04/02/19
CF 60

STRENGTH: time 0:30min
3x3 Back Squats at 80%

METCON time 30:55min
5 rounds for time
5 Strict OH Presses from ground 65/95 - 35/45
5 Push Presses 
20 Pull ups any kind

CLEAN UP AND STRETCH time 55:60min
C10-W3-TUESDAY
04/09/19
CF 60

STRENGTH: time 0:30min
3x3 Back Squats at 80%

METCON time 30:55min
5 rounds for time
5 Strict OH Presses from ground 65/95 - 35/45
8 Push Jerks must be performed unbroken
20 Pull ups any kind

CLEAN UP AND STRETCH time 55:60min
C10-W4-TUESDAY
04/16/19
CF 60

STRENGTH: time 0:30min
3x3 Back Squats at 80%

METCON time 30:55min
5 rounds for time
5 Strict OH Presses from ground 75/105 - 45/55
8 Push Jerks must be performed unbroken
20 Pull ups any kind

CLEAN UP AND STRETCH time 55:60min
C10-W1-WEDNESDAY
03/27/19
CF 60

ENDURANCE time 0:30min
5x 250m row get as close as possible to 
1:35/1:45 /500m
rest 2min per round

STRENGTH time 30:50min
8x1 Deadlift up to 90% 
All reps must be performed with a controlled eccentric
then
5-3-1
DB Snatches going as heavy as possible 
Reps are performed on the same arm then switch
example : 5 reps on left arm at 45lbs then perform 5 reps on right arm
at 45lbs etc 

CLEAN UP AND STRETCHING 50:60min
C10-W2-WEDNESDAY
04/03/19
CF 60

ENDURANCE time 0:30min
5x 250m row get as close as possible to 
1:30/1:40 /500m
rest 2min per round

STRENGTH time 30:50min
8x2 Deadlift up to 85% 
All reps must be performed with a controlled eccentric
then
5-3-1
1DB PushJerk going as heavy as possible 
Reps are performed on the same arm then switch
example : 5 reps on left arm at 45lbs then perform 5 reps on right arm
at 45lbs etc 

CLEAN UP AND STRETCHING 50:60min


		
C9-W5-THURSDAY
03/28/19
CF 60

ENDURANCE time 0:30min
2k Row for time 

METCON time 30:50min
In 20min complete 
A-20 back squats at 75%
then rest 2min
B-3 rounds of :
20 Hollow rocks 
50ft HSW 
20 box jumps 
then rest 2min 
C-20 front squats at 60%

CLEAN UP AND STRETCHING time 50:60min


		
C9-W4-FRIDAY
03/22/19
CF 60

19.5


		
C9-W5-SATURDAY
03/23/2019
19.5

CLEAN UP AND STRETCHING time 45:60min


		
FOUNDATION
WARM UP time :10min

PUSH JERK time 10:20min
5x5
PCLEAN time 20:25min
5x5
RING ROWS 25:30min
5x5

METCON
6 rounds for time
cap:8min
8 Push Jerks
8 Ring rows
8 V-ups
COOL DOWN AND STRETCH
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

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 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

FloFitness Teens & Kids

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

Oxygen Yoga / Coming Back in 2019

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

FLOFIT / Coming back in 2019

  • 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