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-W6-MONDAY
09/17/2018
CF 2.0

Skills:
OH Squats work on squat mechanics and active shoulders

STRENGTH
3x5 OHSquats 

HYPERTROPHY
5 rounds for quality
5 loaded pull ups
10 deficit push ups on paralettes or DB
30s Lsit hold on DB on paralettes or DB
C4-W6-TUESDAY
09/18/18
CF 2.0

Skills
DU practice jump mid-line activation and gluteus engagement
STRENGTH
10 rounds
10 Front Squats at 65%
1min rest intervals

METCON
3 rounds for time
50 cals bike
50 DU
C4-W6-WEDNESDAY
09/19/18
CF 2.0

Skills:
OH Press and Push Press

STRENGTH
3x5 OH Press

METCON
5 rounds for time
5 Push Press 95/135
10 Burpees jump over
20 KB Deadlifts
C4-W6-THURSDAY
09/20/18
CF 2.0

Skills:
2DB Squat Clean and Jerk
STRENGTH
3x5 DB C&J find as heavy as possible

METCON
3 rounds for time
30 DBFront Rack Alt Walking lunges 20/35
20 Box Jumps

Cool Down
70 cals row
C4-W6-FRIDAY
09/21/18
CF 2.0

Skills:
Ring Dips

STRENGTH
3x5 Deficit Ring Dips loaded

METCON
6-12-25
Ring Dips
WB
cals row
C4-W6-SATURDAY
09/22/18

Skills
SDHP focus on hip functions and speed
HSPU

SUMO DIANE
21-15-9
HSPU
SDHP 95/155

FLOFITNESS FOUNDATION
C4-W6-SATURDAY

15min on :
Teaching Push Jerk.

5min on :
Ring Hold

10min on :
Arch and Hollow position on Pull Up Bar

AMRAP 12
5 push Jerk bar only
10 Beat Swings
20 V Ups

Cool down
10min
Lats stretch
Forearm pecs and biceps

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