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

C4-W10-MONDAY
10/15/2018
CF 2.0
TESTING WEEK

STRENGTH
Cap:30min
1-1-1-1-1-1-1 Snatch

METCON
2K row test

Find 1RM.
C5-W1-MONDAY
10/22/2018
CF 2.0

STRENGTH
the reps are performed at 75% of 1RM back squat
there is no rest between both lifts.
5 rounds for quality
3 front squats
5 back squats
rest 60s

Set up BB on the ground
METCON
Rounds must be completed unbroken
Penalty of 5 burpees
5 rounds in 9min
rx: 105/135 sc:65/95
2 deadlifts
1 Pclean from ground
2 Squat Cleans from Hang
C4-W10-TUESDAY
10/16/18
CF 2.0
TESTING WEEK

METCON
CINDY
AMRAP 20
5 PULL UP
10 PUSH UP
15 SQUAT
C5-W1-TUESDAY
10/23/18
CF 60

Skills:
ButterFly Pull ups

STRENGTH
4 rounds for quality
5 loaded Pull ups or banded
3 kipping or beat swings
5 ButterFly or butterfly swings

METCON
AMRAP 11
300m row
30 HRPush ups or knee HRpush ups



C4-W10-WEDNESDAY
10/17/18
CF 2.0
TESTING WEEK

STRENGTH
Cap: 30min
1-1-1-1-1-1-1 Deadlift
Find 1RM

METCON
KAREN
For time
150 WB
C5-W1-WEDNESDAY
10/24/18
CF 60

STRENGTH
4 rounds for quality
3 Deadlifts at 75%
10 Reverse Lunges with BB 35/45
rest 60s
METCON
3 rounds in 15min
21 deadlifts 155/225
15 T2B
C4-W10-THURSDAY
10/18/18
CF 2.0
TESTING WEEK

STRENGTH
CAP: 30min
1-1-1-1-1-1-1-1-1 Clean and Jerk 
Find 1RM

METCON
AMRAP 7
Burpees
C5-W1-THURSDAY
10/25/18
CF 60

Skills:
DB Clean and Push Press
STRENGTH
4 rounds for quality
8 Bench Press 
12 Single Arm DB rows
rest 60s
METCON
AMRAP 7
rx:35/50 sc:15/25
20 DB Clean Push Press
5 Strict leg raises to LSit


C4-W10-FRIDAY
10/19/18
CF 2.0
TESTING WEEK

STRENGTH
CAP: 30min
1-1-1-1-1-1-1-1 Back Squat
find 1RM

METCON
3 Rounds
Max reps Push Up
Max reps T2B
rest 3min / round
C5-W1-FRIDAY
10/26/18
CF 60

Skills:
Skin The Cat

STRENGTH
5 rounds for quality
10s LSit hold
5s False Grip Pull up hold
3 Ring Dips
METCON
14 Rounds in 20min
25ft Farmers Carry Heavy with KB or DB
1 RMU or Ring Dips
C4-W9-SATURDAY

Skills:
KB Snatch  

STRENGTH
3x3 Back Squat from rack
Find heavy triple 

METCON 
Team of 2 athletes MM / FF
Both athletes must completed the 
Reps within the minute.
EMOM 20
3 Back Squats 135/185
Scaled version 95/155
5 Burpees in sync
7 KB snatches switch arm every minute 

Cool down 
Stretch
C5-W1-SATURDAY

Skills:
PSnatch

METCON 
Team of 2 athletes MM / FF
Both athletes must alternate every 5 reps
For time 
RANDY +
75 PSnatches 55/75
Scaled version 35/45
On top of each minute both athletes must completed
5 Burpees in sync
5 Air Squats in sync

Cool down 
Stretch
C4-W8-SATURDAY
10/06/18

“GET THE TURKEY”
The reps and Calories are shared between the 2 Athletes
The team can choose how to split the reps.
EMOM 10
15/10 Cals Bike
15 WB Shots 15/20
Score is the total of completed reps

rest 5min
Set up for next Workout

“STUFF THE TURKEY”
The reps are performed in syncs therefore Both Athletes are completing all the reps
3 rounds in 10 min
30 T2B
30 Push ups
Score is the total of completed reps.

rest 5min
Set up for next Workout

“IN THE OVEN”
Both Athletes must complete the round to move up to the next one, One athlete works at the time.
AFAP in  10min
18 Alt DB Snatch 35 / 60
10 Burpees Jump over DB
16 Alt DB Snatch 45/ 75
10 Burpees Jump over DB
14 Alt DB Snatch 55/ 90
10 Burpees Jump over DB

rest 5min
Set up for next Workout

“EAT THE TURKEY”
The Athletes are performing the reps in synchronized fashion 🙂
AFAP in 10min
2 rounds
45 pull ups
45 DB Single Arm Thrusters 25/35

FLOFITNESS FOUNDATION
C4-W9-SATURDAY

15min of
General Warm Up

15min on :
Teaching PClean.

15min on :
Kipping T2B movements

AMRAP 15
Couplet of exercises
10 PCleans 35/45
5 T2B

Cool down
10min
Stretching

2018 training cycles / Season

Summer / STRENGTH + CONDITIONING + SKILLS 15days
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