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 50% off your first month !*

 

*conditions apply

WORKOUT PROGRAMS

We have the best programming exclusive to our athletes

MONDAY
05/21/18

CF 2.0
GYM STRENGTH + MIX CONDITIONING ( Oxidative pathway )

VICTORIA DAY TEAM WOD

Team of 2 athletes will complete:
reps are shared only 1 athlete can work at the time
5 rounds for time
40 Front squats from ground 75/105
800m run
50 Burpees Box jumps over 24/30
400m run
60 push ups
200m run
70 sit ups

TUESDAY
05/22/18

CF 2.0
OLY STRENGTH + MIX CONDITIONING (Glycolytic Pathway)

STRENGTH
cap: 25min
8 rounds
work for up to 85% of 1RM clean
High Pull from Hang
Full clean from Hang

METCON
AMRAP 14
200m run
6 KB OH Lunges
3 Deadlifts at 75 % of your 1RM Deadlift

Rest 4min and clean up Barbell

ACCESSORY
4 rounds
6 Lsit KB Press
30s Hollow hold with KB

WEDNESDAY
05/27/18

CF 2.0
GYM STRENGTH + MIX CONDITIONING ( oxidative pathway)

STRENGTH
Cap:20min
4 rounds

12 Chest Press BB from Ground or bench press  keep rounds unbroken
3 Turkish get up KB per arm
rest 60s

METCON

3 rounds in  30min
500m run
50 WB
50 DU

THURSDAY
05/24/18

CF 2.0
OLY STRENGTH + MIX SPRINT ( Phosphagen Pathway)

STRENGTH
Cap: 25min
8 Rounds
work up to 85% of your Snatch
High pulls from hang
Snatches from Hang

METCON

5 rounds for time
100m Sprint
rest 20s
20 HSPU
rest 20s
30 T2B
rest 60s

FRIDAY
05/25/18

CF 2.0
LIFTING STRENGTH + CONDITIONING (Glycolytic Pathway)

STRENGTH
cap:20 min

3 rounds
3 Deadlift go as heavy as possible keeping everything unbroken

METCON

27-21-15-9
DB Snatches 50/70
Cals Row

ACCESSORY
4 rounds
12 DB lat raises
10 Single Arm rows
20 Sit ups

SATURDAY
05/26/18

CF 2.0

Team of 2 :

30 rounds for time

Cash in for each round :8 burpees JO in sync + 250m run with WB carry , all team members must complete the cash in in  sync.

5 Thrusters
5 Snatches
50 DU

RXc : 95/135

RX : 65/95

SC : 35/45

 

 

 

FLOFITNESS FOUNDATION
THURSDAY SATURDAY

Skills:
Kipping Practice with T2B and Pull ups
Proper Rowing Technique

WEIGHTLIFTING
4 rounds
5 Thrusters
5 Deadlifts

GYMNASTICS
4 rounds
5 strict Pull ups Chest to Bar
5 T2B

METCON

4 rounds for time
100m row
9 DB Snatch
3 Wall Walk

2018 training cycles / Season

Spring / CONDITIONING + SKILLS + TESTING WEEK 1 41days
Summer / STRENGTH + CONDITIONING + SKILLS 56days
Fall / STRENGTH + SKILLS 42days
Winter / STRENGTH HEAVY 56days

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