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

C5-W3-MONDAY
11/04/2018
CF 60

STRENGTH
the reps are performed at 80% of 1RM back squat
there is no rest between both lifts.
4 rounds for quality
3 front squats
6 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 Pcleans from ground
2 Squat Cleans from Hang
1 Thruster 
2 Shoulder to OverHead
C5-W4-MONDAY
11/11/2018
CF 60

STRENGTH
the reps are performed at 90% of 1RM back squat
there is no rest between both lifts.
3 rounds for quality
1 front squats
2 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 deadlift
1 Pclean from ground
2 Squat Clean from Hang
1 Thruster
2 Shoulder to OverHead
1 Front Squat
C5-W3-TUESDAY
11/05/18
CF 60

Skills:
ButterFly Pull ups

STRENGTH
4 rounds for quality
5 Strict Pull ups
Max Pull ups any style

METCON
AMRAP 15
30 cals row
20 Ground to OH with plate 25/45
C5-W4-TUESDAY
11/12/18
CF 60

Skills:
ButterFly Pull ups

STRENGTH
4 rounds for quality
5 Strict Chin Ups 3sec hold at the top each rep

METCON
AMRAP 15
15 cals Bike
10 push ups
20 Ground to OH with plate 25/45

C5-W3-WEDNESDAY
11/06/18
CF 60

STRENGTH
4 rounds for quality
3 Deadlifts at 80%
10 Side Lunges with BB 35/45
rest 60s

METCON
3 rounds in 15min
9 deadlifts 155/225
15 T2B
21 2DB Squat 25/35
C5-W4-WEDNESDAY
11/13/18
CF 60

STRENGTH
4 rounds for quality
2 Deadlifts at 90% 
10 Deficit Forward Lunges with BB 35/45
rest 60s

METCON
3 rounds in 15min
21 deadlifts 155/225
15 T2B
9 DB thrusters 25/35
C5-W3-THURSDAY
11/07/18
CF 60

Skills:
HandStand

STRENGTH
4 rounds for quality
10 Bench Press 
6 Single Arm DB rows Heavy
rest 60s

METCON
AMRAP 7
rx:16/20 sc:8/16
20 KB Swings
5 Strict leg raises to LSit
15s HandStand
C5-W4-THURSDAY
11/14/18
CF 60

Skills:
1DB Squat Snatch

STRENGTH
4 rounds for quality
8 Incline Bench Press 
12 Single Arm DB rows
rest 60s

METCON
AMRAP 7
rx:35/50 sc:15/25
20 1DB Alt Squat Snatches 
5 Strict leg raises to LSit
10 Burpees
C5-W3-FRIDAY
11/08/18
CF 60

Skills:
Skin The Cat + Back Lever

STRENGTH
5 rounds for quality
20s LSit hold
3 False Grip Pull ups 
4 Ring Dips

METCON
10 Rounds in 15min
100ft Farmers Carry Heavy with KB or DB
5 wall walks
C5-W4-FRIDAY
11/15/18
CF 60

Skills:
Ring Front lever

STRENGTH
4 rounds for quality
30s LSit hold
4 False Grip Pull ups
5 Ring Dips

METCON
8 Rounds in 15min
25ft OHLunges with KB
3 L Sit RMU

 

C5-W3-SATURDAY
11/10/2018
Skills:
Pistols 

METCON 
EMOM 20 
10 Pistols 
5 Box Jumps
2 Burpees  

On top of each minute both athletes must completed
5 T2B 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
C5-W3-SATURDAY

15min of
General Warm Up

15min on :
Teaching Squat Snatch.

15min on :
Teaching Kipping Pull ups

8min on :
Teaching Rowing technique

3 rounds of :
Couplet of exercises
10 Squat Snatches 35/45
5 Kipping Pull ups

3 rounds of :
10 Cals Row
5 Pull ups

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