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

MONDAY
06/18/18

CF 2.0
TESTING WEEK
GYM STRENGTH + MIX CONDITIONING ( Oxidative pathway )

STRENGTH

3 rounds in 15 min

Max rep Pull ups ( butterfly or Kipping )

Max rep Push ups ( no worming allowed )

Log best score of the 3 rounds.

METCON
4 rounds for time
250m run
15 OH squat 65/95
15 SDHP 65/95

TUESDAY
06/19/18

CF 2.0
TESTING WEEK
STRENGTH + MIX CONDITIONING (Glycolytic Pathway)

STRENGTH
cap: 30min
2 waves of 5-3-1 to get to your 95% then do singles to get new 1RM
Strict OH press
Log new 1RM

METCON
AMRAP 7
7 T2B
7 burpees jump over plate
7 G2O with Plate 35/55

Rest 2min

ACCESSORY
4 rounds
10 front raises with Plate
20 V ups

WEDNESDAY
06/20/18

CF 2.0
TESTING WEEK
GYM STRENGTH + MIX CONDITIONING ( oxidative pathway)

STRENGTH
Cap:20min
4 rounds
8 Chest Press BB from Ground or bench press  keep rounds unbroken
Max rep Strict pull ups
log best score for pull ups

METCON
cap: 25m
cash in  : 2K run test
log score
rest 3min

then 3 rounds
50 WB
25 DU

THURSDAY
06/21/18

CF 2.0
TESTING WEEK
STRENGTH + MIX SPRINT ( Phosphagen Pathway)

STRENGTH
Cap: 25min
2 waves of 5-3-1 to get to 95% of your squat then do singles to get new PR
Log new PR

clean up BB and Rack

METCON

5 rounds
100m sprint run
rest 2min each round
Log best time

then
50 V ups
50 hollow rocks
40 back extensions
40 T2B

FRIDAY
06/22/18

CF 2.0
TESTING WEEK
LIFTING STRENGTH + CONDITIONING (Glycolytic Pathway)

STRENGTH
cap:25 min

Superset For 7 rounds

Max Rep Ring Dips

Find heavy single straight bar curl

METCON
FRAN
21-15-9
Thrusters 65/95
Pull ups

ACCESSORY
4 rounds
12 DB lat raises

SATURDAY
06/23/18

TEAM WOD

As a team of 2 complete alternating minutes
AMRAP
2 rounds of
1 min of T2B partner 1
1 min of Box jump over partner 2
1 min of Box jump over partner 1
1 min of T2B partner 2

Rest 3min

2 rounds of
1min of HSPU
1min of Cals bike
1min of Cals bike
1min of HSPU

Rest 3min

2 rounds of
1min of BMU
1min of Pclean
1min of Pclean
1min of BMU

FLOFITNESS FOUNDATION
THURSDAY SATURDAY

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

WEIGHTLIFTING
4 rounds
5 PCleans
5 Thrusters

GYMNASTICS
4 rounds
5 strict Pull ups

METCON

5  rounds for time
15 HRPU
10 Cals row
15s Hand Stand Hold

2018 training cycles / Season

Spring / CONDITIONING + SKILLS + TESTING WEEK 1 14days
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