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!

FEBRUARY SPECIAL
TWO WEEKS*
$40+hst
UNLIMITED CLASSES

*offer ends on the 15th of February 2019 available only for new members.

WORKOUT PROGRAMS

We have the best programming exclusive to our athletes

C8-W1-MONDAY
01/28/2019
CF 60

STRENGTH: time: 0:20
E2MOM 12
5 Strict Pull ups
8 1DB Strict Presses Ground Lsit 
METCON time:20:45
AMRAP 20
rx: 35/50 sc:15/25
50ft Front Rack Walking Lunges DB
15 T2B
35 Push ups
CLEAN UP AND STRETCHING time: 45:60
C8-W2-MONDAY
02/04/2019
CF 60
STRENGTH: time: 0:20
E2MOM 12
6 Strict Chin ups
10 Single Arm DB Push Presses  
METCON time:20:45
AMRAP 20
rx:35/50 sc:15/25
50ft OH Walking Lunges 1xDB
8 T2B
50 Push ups
CLEAN UP AND STRETCHING time: 45:60
C8-W3-MONDAY
02/11/2019
CF 60
STRENGTH: time: 0:20
E2MOM 12
Max Strict Pull ups
12 2DB Strict Presses
METCON time:20:45
AMRAP 20
rx: 50/70 sc:25/40
50ft Walking Lunges 1xDB carry on side
20 T2B
50 Push ups
CLEAN UP AND STRETCHING time: 45:60
C8-W4-MONDAY
02/18/2019
CF 60
STRENGTH: time: 0:20
E2MOM 12
Max Strict Chin ups
12 2DB Strict Presses Ground Lsit 

METCON time:20:45
AMRAP 20 Repeat of W1
rx: 35/50 sc:15/25
50ft Front Rack Walking Lunges DB
15 T2B
35 Push ups
CLEAN UP AND STRETCHING time: 45:60
C8-W1-TUESDAY
01/29/19
CF 60

STRENGTH: time 0:15min
E2MOM 6
8 Back Squats work at 60% of 1RM

METCON time 15:55min
3 rounds for time
30 front squats from rack 65/95
10 cals bike

CLEAN UP AND STRETCH time 55:60min
C8-W2-TUESDAY
02/05/19
CF 60

STRENGTH: time 0:15min
E2MOM 6
10 Back Squats work at 60% of 1RM

METCON time 15:55min
3 rounds for time
20 front squats from rack 65/95
15 cals bike

CLEAN UP AND STRETCH time 55:60min
C8-W3-TUESDAY
02/12/19
CF 60
STRENGTH: time 0:15min
E2MOM 6
12 Back Squats work at 60% of 1RM

METCON time 15:55min
3 rounds for time
15 front squats from rack 65/95
20 cals bike

CLEAN UP AND STRETCH time 55:60min


C8-W4-TUESDAY
02/19/19
CF 60

STRENGTH: time 0:15min
E2MOM 6
15 Back Squats work at 60% of 1RM

METCON time 15:55min
3 rounds for time
10 front squats from rack 65/95
25 cals bike

CLEAN UP AND STRETCH time 55:60min
C8-W1-WEDNESDAY
01/30/19
CF 60

STRENGTH time 0:30min
E2MOM 12
3 Squat Snatches between 50% and 65% of 1RM
METCON time 30:50min
AMRAP 15
rx: 25/35 sc: 15/20
50 DU
10 Front Step Ups 2DB
5 DB S2OH

CLEAN UP AND STRETCHING 50:60min
C8-W2-WEDNESDAY
02/06/19
CF 60
STRENGTH time 0:30min
E2MOM 12
2 Squat Snatches from hang between 50% and 65% of 1RM
3 OH Squats
METCON time 30:50min
4 rounds for time
cap:15min
rx: 25/35 sc: 15/20
35 DU
20 Front Step Ups 2DB
10 2DB G2OH

CLEAN UP AND STRETCHING 50:60min
C8-W3-WEDNESDAY
02/13/19
CF 60
STRENGTH time 0:30min
E2MOM 12
2 Squat Snatches from hang between 50% and 65% of 1RM
Max OH Squats controlled
METCON time 30:50min
21-15-9-6-3
cap:15min
rx: 25/35 sc: 15/20
Box Jumps
50 DU
2DB G2OH

CLEAN UP AND STRETCHING 50:60min
C8-W4-WEDNESDAY
02/20/19
CF 60
STRENGTH time 0:30min
E2MOM 8
6 Squat Snatches from hang between 50% and 65% of 1RM
METCON time 30:50min
4 rounds for time repeat W2
cap:15min
rx: 25/35 sc: 15/20
35 DU
20 Front Step Ups 2DB
10 2DB G2OH

CLEAN UP AND STRETCHING 50:60min
C8-W1-THURSDAY
01/31/19
CF 60

STRENGTH time 0:30min
E2MOM 12
8 Ring Dips
12 1xKB Bent Over Rows

METCON time 30:50min
6-12-24-50
cap:13min
Alt KB Snatches
Cals row

CLEAN UP AND STRETCHING time 50:60min
C8-W2-THURSDAY
02/07/19
CF 60

STRENGTH time 0:30min
E2MOM 12
10 Ring Dips
12 1xKB Bent Over Rows

METCON time 30:50min
AMRAP 13
10 Alt KB Snatches
20 Cals row

CLEAN UP AND STRETCHING time 50:60min
C8-W3-THURSDAY
02/14/19
CF 60

STRENGTH time 0:30min
E2MOM 8
12 Ring Dips
12 1xKB Bent Over Rows

METCON time 30:50min
1-15
cap:13min
Alt KB Snatches
Cals row

CLEAN UP AND STRETCHING time 50:60min
C8-W4-THURSDAY- OPEN 19 STARTS
02/21/19
CF 60

STRENGTH time 0:30min
E2MOM 6
15 Ring Dips
12 1xKB Bent Over Rows

METCON time 30:50min
3 rounds
cap:13min
30 Alt KB Snatches
30 Cals row

CLEAN UP AND STRETCHING time 50:60min
C8-W1-FRIDAY
02/01/19
CF 60

STRENGTH time 0:20min
E2MOM 10
3 Pcleans from hang at 60% of 1RM
5 Front squats

METCON time 20:50min
cap:11min
rx: 135/185 sc: 65/95
6 rounds
10 deadlifts
8 burpees jump over
20 WB
8 ring rows horizontal position 

MIDLINE time 50:60min
LSit Holds
C8-W2-FRIDAY
02/08/19
CF 60

STRENGTH time 0:20min
E2MOM 10
3 Pcleans from hang at 60% of 1RM
8 Front squats

METCON time 20:50min
cap:11min
rx: 135/185 sc: 65/95
5-10
Deadlifts
Burpees jump over
WB
Ring rows horizontal position 

MIDLINE time 50:60min
LSit Holds
C8-W3-FRIDAY
02/15/19
CF 60

STRENGTH time 0:20min
E2MOM 10
8 Pcleans from hang at 60% of 1RM

METCON time 20:50min
cap:11min
rx: 135/185 sc: 65/95
Complete once AFAP
50 deadlifts
35 burpees jump over
50 WB
35 ring rows horizontal position 

MIDLINE time 50:60min
LSit Holds
C8-W4-FRIDAY-OPEN WORKOUT TBA
02/22/19
OPEN 19.1
C8-W2-SATURDAY
02/09/2019
Skills time 0:25min
EMOM 12
Alternate every minute 
Max BMU
And
45s HS hold 

PARTNER METCON time 25:50min 
Alternate each round  
AMRAP 28
8 T2B
12 Box Jumps
16 HR Push ups 
20 Air Squats 

MIDLINE time 50:60min
Hollow positions 

CLEAN UP AND STRETCHING time 45:60min
Happy WODlentine

WORKOUT #1

On Continuing clock til 9min

Athletes alternate rounds
0-3min
6 rounds
8 Knees to elbows
15 Air Squats

3-6min
Athletes can substitute if not able to do Rx Movement
4 rounds
10 ring dips
8 G2OH with 25/45 plate

6-9min
Athletes can work at the same time
2 rounds
25 push ups HR
25 OH squats 35/45

WORKOUT #2

AMRAP 20
25ft Piggy Back Carry
25ft Wheelbarrow Carry
30 Burpees in sync
30 sit ups in sync

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FLOFITNESS FOUNDATION
C8-W2-SATURDAY

15min of
General Warm Up

15min on :
OH Squat

15min on :
Power Snatch from pos 2

15min on :
Push ups

3 rounds of :
Couplet of exercises
5 Push Up s
5 PSnatches

3 rounds of :
10 Cals Bike
5 PSnatches
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