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!

NEW YEARS SPECIAL
INTRO MONTH*
$80+hst
UNLIMITED CLASSES

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

WORKOUT PROGRAMS

We have the best programming exclusive to our athletes

C7-W1-MONDAY
01/07/2019
CF 60

SKILLS: time: 0:20
EMOM 6
4 Strict HSPU
SPRINT time: 25:35
5 rounds
30s all in for max calories on ABike
1min to 2min rest
METCON time:35:45
AMRAP 7
rx: 85/115 sc:65/95
3 Squat Clean from ground  
3 Push Jerks
CLEAN UP AND STRETCHING time: 45:60
C7-W2-MONDAY
01/14/2019
CF 60

SKILLS: time: 0:20
EMOM 6
5 Strict HSPU
3 Kipping HSPU
SPRINT time: 25:35
5 rounds
30s all in for max calories on ABike
1min to 2min rest
METCON time:35:45
AMRAP 6
rx: 85/115 sc:65/95
3 Squat Clean from ground  
3 Push Jerks
3 Front Squats
CLEAN UP AND STRETCHING time: 45:60
C7-W3-MONDAY
01/21/2019
CF 60

SKILLS: time: 0:20
EMOM 6
5 Strict HSPU
5 KHSPU

SPRINT time: 25:35
5 rounds
30s all in for max calories on ABike
1min to 2min rest
METCON time:35:45
AMRAP 7
rx: 95/125 sc:65/95
3 Squat Clean from ground  
3 Push Jerks
3 Front Squats
CLEAN UP AND STRETCHING time: 45:60
C7-W4-MONDAY
01/28/2019
CF 60

SKILLS: time: 0:20
EMOM 5
5 Strict HSPU
5 KHSPU

SPRINT time: 25:35
8 rounds
30s all in for max calories on ABike
1min to 2min rest

METCON time:35:45
AMRAP 7
rx: 105/135 sc:65/95
3 Squat Clean from ground  
3 Push Jerks
3 Front Squats

CLEAN UP AND STRETCHING time: 45:60
C7-W1-TUESDAY
01/08/19
CF 60

SKILLS: time 0:15min
EMOM 10
4 Kipping Pull ups

METCON time 15:35min
AMRAP 7
5 Downs  
10 WB
5 Push Ups

Set Up Barbell at 50% of 1RM deadlift.

STRENGTH time 40:55min
Find heavy 3rep Deadlift in 12min

CLEAN UP AND STRETCH time 55:60min
C7-W2-TUESDAY
01/15/19
CF 60

SKILLS: time 0:15min 
EMOM 8 
4 Kipping Pull ups
2 BMU or C2B 

METCON time 15:35min 
cap: 7min
21-15-9  
WB 
Push Ups 

Set Up Barbell at 50% of 1RM deadlift. 

STRENGTH time 40:55min 
Find heavy 5rep Deadlift in 12min 

CLEAN UP AND STRETCH time 55:60min
C7-W3-TUESDAY
01/22/19
CF 60

SKILLS: time 0:15min 
EMOM 7 
5 Kipping Pull ups
2 C2B
1 BMU 

METCON time 15:25min 
cap: 6min
AFAP
50 WB 
50 Push Ups 

Set Up Barbell at 50% of 1RM deadlift. 

STRENGTH time 25:55min 
Find heavy 10rep Deadlift in 12min 

CLEAN UP AND STRETCH time 55:60min
C7-W4-TUESDAY
01/29/19
CF 60

SKILLS: time 0:15min 
EMOM 6 
MAX C2B unbroken
3 BMU 

METCON time 15:25min 
cap: 7min
1-10 
WB 
Push Ups 

Set Up Barbell at 50% of 1RM deadlift. 

STRENGTH time 25:55min 
Find heavy 10rep Deadlift in 12min 

CLEAN UP AND STRETCH time 55:60min
C7-W1-WEDNESDAY
01/02/19
CF 60

STRENGTH time 0:30min
EMOM 6
3 Squat Snatches between 50% and 65% of 1RM
METCON time 30:50min
AMRAP 14
40 alt DB Snatches 35/50
10 burpees box jumps
30 alt DB Snatches
10 burpees box jumps
20 alt DB Snatches
10 burpees box jumps

CLEAN UP AND STRETCHING 50:60min
C7-W2-WEDNESDAY
01/09/19
CF 60

STRENGTH time 0:30min
EMOM 6
3 Squat Snatches 75/105
3 Thrusters 75/105 

METCON time 30:50min 
cap:14min
1-15
alt DB Snatches 35/50 
burpees box jumps 

CLEAN UP AND STRETCHING 50:60min
C7-W3-WEDNESDAY
01/16/19
CF 60

STRENGTH time 0:30min 
EMOM 6 
3 Squat Snatches 85/115 
3 Thrusters 85/115 

METCON time 30:50min 
cap:14min
21-15-12-9-6-3
alt DB Snatches 35/50 
burpees box jumps 

CLEAN UP AND STRETCHING 50:60min
C7-W4-WEDNESDAY
01/23/19
CF 60

STRENGTH time 0:30min 
EMOM 6 
3 Squat Snatches 95/125 
3 Thrusters 95/125 

METCON time 30:50min 
cap:14min 
60 alt DB Snatches 35/50 
60 burpees box jumps 

CLEAN UP AND STRETCHING 50:60min
C7-W1-THURSDAY
01/03/19
CF 60

Skills time 0:30min
EMOM 12
odd minute:
3 Slow Negative Ring Muscle Ups
even minute:
3 Transition Ring Muscle Ups

METCON time 30:50min
AMRAP 20
10 Ring Rows
15 Cals Row
20 KB A-Swings

CLEAN UP AND STRETCHING time 50:60min
C7-W2-THURSDAY
01/10/19
CF 60

Skills time 0:30min 
EMOM 12 
odd minute:
1 Ring Dip 
3 Slow Negative Ring Muscle Ups 
even minute: 
3 Transition Ring Muscle Ups
1 Ring Dip 

METCON time 30:50min 
cap:18min 
27-21-15-9
Ring Rows 
Cals Row 
KB A-Swings 

CLEAN UP AND STRETCHING time 50:60min
C7-W3-THURSDAY
01/17/19
CF 60

Skills time 0:30min 
EMOM 12 
odd minute: 
3 Ring Dips
3 Slow Negative Ring Muscle Ups 
even minute:
3 Ring Dips 
3 Transition Ring Muscle Ups 

METCON time 30:50min 
cap: 16min
5-10-15-20-25-30-35
Ring Rows 
Cals Row 
KB A-Swings 

CLEAN UP AND STRETCHING time 50:60min
C7-W4-THURSDAY
01/24/19
CF 60

Skills time 0:30min 
EMOM 12 
odd minute: 
4 Ring Dips fully lock up and external rotations
even minute: 
4 False Grip LSit Pull Ups 

METCON time 30:50min 
2 rounds for time
30 Ring Rows 
30 Cals Row 
30 KB A-Swings 

CLEAN UP AND STRETCHING time 50:60min
C7-W1-FRIDAY
01/04/19
CF 60

SKILLS time 0:20min
EMOM 10
25 DU

METCON time 20:50min
cap:12min
7 Rounds
5 back squats rx:155/225 sc:65/95
7 2DB Pcleans  rx:35/50 sc:15/25

MIDLINE time 50:60min
LSit Holds
C7-W2-FRIDAY
01/11/19
CF 60

SKILLS time 0:20min 
EMOM 10 
35 DU 

METCON 
time 20:50min 
cap:12min 
7 Rounds 
5 back squats rx:155/225 sc:65/95 
7 2DB Pcleans rx:35/50 sc:15/25 
7 2DB front rack Lunges

MIDLINE time 50:60min LSit Holds
C7-W3-FRIDAY
01/18/19
CF 60

SKILLS time 0:20min 
EMOM 10 
50 DU 

METCON time 20:50min 
cap:12min 
5 Rounds 
5 back squats rx:165/245 sc:65/95 
7 2DB Pcleans rx:35/50 sc:15/25 
7 2DB front rack Lunges
7 2DB Push press 

MIDLINE time 50:60min LSit Holds
C7-W4-FRIDAY
01/25/19
CF 60

SKILLS time 0:20min 
EMOM 10 
50 DU
1 TU

METCON time 20:50min 
cap:12min 
4 Rounds 
3 back squats rx:175/265 sc:65/95 
7 2DB Pcleans rx:35/50 sc:15/25 
7 2DB front rack Lunges
7 2DB Thrusters 

MIDLINE time 50:60min LSit Holds
C7-W3-SATURDAY
01/19/2019
Skills time 0:15min
EMOM 6
12 T2B

PARTNER METCON time 15:40min 
AMRAP 20 Alternating rounds
1 Pull up any kind
1 Thruster 65/95
1 Burpee in sync

Adding 1 rep per round per movement. 

MIDLINE time 35:45min
V ups
Arch Hold

CLEAN UP AND STRETCHING time 45:60min

FLOFITNESS FOUNDATION
C7-W3-SATURDAY

15min of
General Warm Up

15min on :
Front Squat

15min on :
Push Jerk

15min on :
Kipping T2B

3 rounds of :
Couplet of exercises
10 push jerk
5 T2B

3 rounds of :
10 WB
5 T2B

Cool down
10min
Stretching

HOLIDAY SPECIAL
STRENGTH
5x5 Front Squats From Ground
60% of 1RM
METCON
21-15-9
Coachs Choice (gymnastics or DB)
Thrusters 65/95

Finisher
2 athletes Complete AFAP in sync
3 rounds
15 Burpees Jump over
15 Air squats
HOLIDAY SPECIAL
STRENGTH
5x3 PSnatch from Hang
60% of 1RM
METCON
AMRAP 20
5 Coachs Choice (gymnastics)
10 Deadlift 65/95
20 Coachs Choice (Monostructural)

COOL DOWN AND STRETCH
HOLIDAY SPECIAL
STRENGTH
5x3 Strict Pull ups tempo 4200
METCON
PARTNER CINDY AMRAP 20
Athletes Alternate rounds 
5 Pull ups
10 Push ups
15 Air Squats in sync
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