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

W4-MONDAY
07/16/18

CF 2.0
SQUAT STRENGTH + LONG CONDITIONING ( Oxidative pathway )

STRENGTH
8×1
Back Squat at 95%
rest 1 to 2min / round
rest 3min then
Finish max effort for reps at 75%

clean your BB set weight for MetCon

METCON
Complete task AFAP
25ft 1xDB on the front rack left side at 50/75
200m Run

25ft 1xDB on the front rack right side at 50/75
15 Deadlifts 155/225
400m Run
7 Cleans 155/225
800m Run

W4-TUESDAY
07/17/18

CF 2.0
PRESS STRENGTH + MIX CONDITIONING (Glycolytic Pathway)

STRENGTH
8×1
Strict OH press at 95%
rest 2min / round

Max Effort  for reps Push press or push jerk at 85% of strict press

METCON
27-21-15-9
Alt DB Snatch 50/80
Box jump

T2B

Rest 2min

ACCESSORY
3 rounds
10 Triceps kick back with DB
10 Hollow Rocks

W3-WEDNESDAY
07/18/18

CF 2.0
DEADLIFT STRENGTH + LONG CONDITIONING ( oxidative pathway)

STRENGTH
8×1

Deadlift+ Shrug  at 95%

Set BB for MetCon 65/95% and warm up Thrusters

Skill:
Learn and Practice for 5min
Wall Walk + 4 Shoulder Taps

METCON
4 rounds for time
400m run
20 HS Shoulder Taps
15 Thrusters unbroken
penalty : 3 Burpees
7 Burpees

W4-THURSDAY
07/19/18

CF 2.0
FRONT SQUAT STRENGTH+ Short Metcon ( Phosphagen Pathway)

STRENGTH
8×1
1 Front Squats at 95%
rest 2min / round

Max Effort for unbroken reps Front Squats at 95/135

Clean up BB and warm up DB mvt

Skill:
Practice for 5min
2 Pistol Squats / leg + 2 Shrimp squats / leg

METCON
17.1 short
20 Alt DB Snatch
15 Burpees jump over box

30 Alt DB Snatch

15 BJOB

40 Alt DB Snatch

ACCESSORY
3 rounds
10 cuban press with DBs
10 Back extension

W3-FRIDAY
07/20/18

CF 2.0
LIFTING STRENGTH + CONDITIONING (Glycolytic Pathway)

STRENGTH
8×1+1

Snatch + OHsquat

percentage to chose on your own.

Clean up BB , warm up DB Mvt and Pull ups

Skill:
Practice HSPU for 5min

METCON
AMRAP 7
5 Strict pull up
10 KB Swings

20 HR Push ups

ACCESSORY

Complete

30 Wall walks

SATURDAY
07/21/18

Skills:

Practice DU drills for 5 min

TEAM WOD
Athletes alternate rounds
20 rounds for time

35 DU

5 PSnatches from Hang 65/95

7 Squat cleans

200m run together

FLOFITNESS FOUNDATION
THURSDAY SATURDAY

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

WEIGHTLIFTING
4 rounds
5 Alt OH Lunges

GYMNASTICS
4 rounds
5 strict Pull ups
5 Push ups

METCON

5  rounds for time
6 step ups jump down
200m run

20 WB cleans

2018 training cycles / Season

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