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-W2-MONDAY
08/20/2018

CF 2.0
Skills:
2x20 PSnatch from hang slow down before hip contact Bar only
2x5 High pull From Hang Bar Only 
2x5 Drop from High pull Position Bar only
2x5 Good morning + Behind neck press 50% snatch
8min to find a heavy 5rep Psnatch from hang
HYPERTROPHY
EMOM 16
Alternate every minute  2 movements / round 
5 Strict Pull ups / Alternate Grips every round
5 Strict OH Presses at 65% from ground 
10 Kipping Pull ups
10 Push ups
C4-W2-TUESDAY
08/21/18

CF 2.0
STRENGTH
5 rounds
10 Front Squats at 65%

METCON
cap: 18min
7 rounds
250m row
5 DB ManMakers 25/35
5 air squats
COOL DOWN
2 rounds
10 reverse lunges
10 Strict T2B
C4-W1-WEDNESDAY
08/22/18

CF 2.0

Every 2min on the Min for 12min
3 Deadlifts at 75% sc/ 65%
7 Push ups
rest 3min
EMOM 6
5 Squat Cleans from hang 65/95/135 
5 T2B
rest 3min
EMOM 3
7 Thrusters 65/95/105/155
3 Pull ups
C4-W2-THURSDAY
08/22/18

CF 2.0
Skills:
2x20 PClean and Jerk Slow down before dropping under bar Bar only
2x5 Drop Clean Bar only
2x5 Strict Press in Split Jerk position at 50% of Jerk
8min to find an heavy 5Rep Pclean and Jerk from hang.

HYPERTROPHY
EMOM 12 / 2 movements per round
10 Alt Lunges DB
Max Alt DB Snatch
10 DB Goblet Squat
Max Burpees
10/20 Cals Bike
Max Air Squats
C4-W2-FRIDAY
08/23/18

CF 2.0

Skills:
15min
Practice RMU proper position of the false grip and head movement

METCON
21 HRPU or HSPU
100m run
15 RMU or Ring Rows
100m run
9 WB
100m run
COOL DOWN
50 V ups
40 Hollow rocks
30 Russian twists
C4-W2-SATURDAY
08/25/18

Skills:
For 20min
Practice HS proper body alignment
Practice HSW Body alignment

METCON

Alternating rounds 

Cap : 12min 
8 rounds 
6 deadlifts 65/95/155/225
12 DB push presses 15/25/35/50

Inter :
Max HSHold for time 
Rest : 2 min 

Cap: 12min
6 rounds 
4 G2S 65/95/155/225
10 Burpees lateral jump over

Cool Down 
30 back extensions 
30s plank 
30s hollow hold 
500m run slow pace

FLOFITNESS FOUNDATION
C4-W2-SATURDAY

Skills:
Spend 15min on

Proper Rowing Technique
+
High Knees Drills for Running

SKILL #1
this is not a METCON no rush everything for quality
cap: 15min
4 rounds
15 WB learning proper rack positions and body alignments

GYMNASTICS this is not a METCON no rush everything for quality
SKILL #2
cap: 15min
4 rounds
5 strict Pull ups learning the no shrugging and lats involvement
5 Negative Kipping Pull ups with push away from bar

METCON cap: 15min

4 rounds for time
12 Burpees
250m row
Plank hold 1min

Cool Down
Learn the fundamentals of the ankle mobility and pec stretches

2018 training cycles / Season

Summer / STRENGTH + CONDITIONING + SKILLS 28days
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