MAY PROMO
One Month Unlimited Classes
+ 5 Personal Training Sessions
$299+HST*

*New members only, offer ends April 30th, 2019

WORKOUT PROGRAMS

We have the best programming exclusive to our athletes

C11-W1-MONDAY
04/29/2019
CF 60

SKILLS: time: 0:30
5 rounds
20s Handstand hold wall facing
10s L sit Hold from ground
20s free standing Kick ups practice with partner
Max free standing Handstand

METCON time:30:45
EMOM 15
8 Shoulder to OH 2DB 35/50
10 T2B

Each missing minute, athlete goes for 250m run if weather permits.
or 25 jump squats.

CLEAN UP AND STRETCHING time: 45:60
SESSION PLAN
SKILLS
-Mobility and warm up for about 5min on 
wrist and shoulders.
-L sit is on the ground no elevation of the hands
demonstrate proper progressions.
-the kick ups must be as controlled as possible to perfect the Handstand
-the bailing practice must be taught side ways not falling into a bridge.

METCON
Demonstrate all the S2OH and T2B options
scaled weight is 15/25
if athlete miss the minute they do their penalty run or squats then restart on the top
of the coming minute.

STRETCHING
2min foam roll lats and IT band / side
2min foam roll back

C11-W2-MONDAY
05/06/2019
CF 60

SKILLS: time: 0:30
5 rounds
30s Handstand hold wall facing
10s L sit Hold from ground
10 V-ups
5 free standing Kick ups practice with partner straight into
Max free standing Handstand

METCON time:30:45
EMOM 15
8 Ground to OH 2DB 35/50
8 Ring Rows

Each missing minute, athlete goes for 250m run if weather permits.
or 25 jump squats.

CLEAN UP AND STRETCHING time: 45:60
SESSION PLAN
SKILLS
-Mobility and warm up for about 5min on 
wrist and shoulders.
-L sit is on the ground no elevation of the hands
demonstrate proper progressions.
-the kick ups must be as controlled as possible to perfect the Handstand
-the bailing practice must be taught side ways not falling into a bridge.

METCON
Demonstrate all the G2OH and Pull up options without bands
scaled weight is 15/25
if athlete miss the minute they do their penalty run or squats then restart on the top
of the coming minute.

STRETCHING
2min foam roll lats and IT band / side
2min foam roll back

C11-W3-MONDAY
05/13/2019
CF 60

SKILLS: time: 0:30
HANDSTAND
5 rounds
30s Handstand hold wall facing
10s L sit Hold from ground
10 Hollow rocks
5 free standing Kick ups practice with partner straight into
Max free standing Handstand

METCON time:30:45
EMOM 15
8 S2OH 1DB 35/50
8 Pull ups any kind

Each missing minute, athlete goes for 250m run if weather permits.
or 25 jump squats.

CLEAN UP AND STRETCHING time: 45:60
SESSION PLAN
SKILLS
-Mobility and warm up for about 5min on 
wrist and shoulders.
-L sit is on the ground no elevation of the hands
demonstrate proper progressions.
-the kick ups must be as controlled as possible to perfect the Handstand
-the bailing practice must be taught side ways not falling into a bridge.

METCON
Demonstrate all the S2OH and Pull up options without bands
Athletes must complete only 8 reps of S2OH they can alternate arms or do everything on the same side.
scaled weight is 15/25
if athlete miss the minute they do their penalty run or squats then restart on the top
of the coming minute.

STRETCHING
2min foam roll lats and IT band / side
2min foam roll back

C11-W4-MONDAY
05/18/2019
CF 60

SKILLS: time: 0:30
5 rounds
30s Handstand hold wall facing
15s L sit Hold from ground
Max free standing Handstand

METCON time:30:45
8 rounds in 15min
8 G2OH 1DB 35/50
8 Pull up to T2B
EVERY 2minutes Athletes must complete 250m run or 25 jump squats 
according to weather.
CLEAN UP AND STRETCHING time: 45:60
SESSION PLAN
SKILLS
-Mobility and warm up for about 5min on 
wrist and shoulders.
-L sit is on the ground no elevation of the hands
demonstrate proper progressions.
-the kick ups must be as controlled as possible to perfect the Handstand
-the bailing practice must be taught side ways not falling into a bridge.

METCON
Demonstrate all the G2OH and Pull up options without bands
Athletes must complete only 8 reps of G2OH they can alternate arms or do everything on the same side.
scaled weight is 15/25

STRETCHING
2min foam roll lats and IT band / side
2min foam roll back

C11-W5-TUESDAY
05/21/19
CF 60
TESTING WEEK

FLOFITNESS BASELINE 105
BEAR COMPLEX
5 rounds for load
1 round = 7 unbroken sets of the following complex
rest as needed between sets
1 PClean
1 Fsquat
1 PPress
1 Bsquat
1 PPress
CLEAN UP AND STRETCH time 55:60min
SESSION PLAN
STRENGTH
-Mobility and warm up for about 1-min on 
wrist and shoulders for front rack.
-Drill all the movements
-emphasize that the complex cannot be heavier that 75% of 1RM Push Press.
-emphasize barbell control and no dropping the bar at any time.
STRETCHING
2min Banded stretch on rig for pecs and lats / side
5min on spine decompression

C11-W2-TUESDAY
04/30/19
CF 60

STRENGTH: time 0:30min
EMOM 12
1 PClean
1 Front Squat
1 Jerk
work to an heavy complex.

METCON time 30:55min
21-15-9
Thrusters 85/115
Sit ups
CLEAN UP AND STRETCH time 55:60min
SESSION PLAN
STRENGTH
-Mobility and warm up for about 5min on 
wrist and shoulders for front rack.
-Drill Pclean from all positions as a warm up.
-Drill Push press and Push Jerks as OH warm up.

METCON
Scaled weight is 65/95

STRETCHING
2min Banded stretch on rig for pecs and lats / side
5min on spine decompression

C11-W3-TUESDAY
05/07/19
CF 60

STRENGTH: time 0:30min
EMOM 12
1 Deadlift
1 PClean
1 Front Squat
1 Jerk
work to an heavy complex.

METCON time 30:55min
6-12-25
Thrusters 95/135
Burpees jump over
CLEAN UP AND STRETCH time 55:60min
SESSION PLAN
STRENGTH
-Mobility and warm up for about 5min on 
wrist and shoulders for front rack.
-Drill Pclean from all positions as a warm up.
-Drill Jerks as warm up
Remember a complex must be unbroken
METCON
Scaled weight is 65/85
according to space available suggest side jumps over
if not bar facing is preferable.

STRETCHING
2min Banded stretch on rig for pecs and lats / side
5min on spine decompression

C11-W4-TUESDAY
05/14/19
CF 60

STRENGTH: time 0:30min
EMOM 12
1 PClean
1 Jerk
1 Front Squat
1 Deadlift
work to an heavy complex.

METCON time 30:55min
3-6-12-24
Thrusters 105/155
Ring Rows
CLEAN UP AND STRETCH time 55:60min
SESSION PLAN
STRENGTH
-Mobility and warm up for about 5min on 
wrist and shoulders for front rack.
-Drill Pclean from all positions as a warm up.
-Drill Jerks as warm up
Remember a complex must be unbroken

METCON
Scaled weight is 75/105 if scaled is too heavy adapt the weight.
Athletes must be able to cycle at least 3 reps for the thrusters
they must choose weight accordingly
Demonstrate Pull ups without bands

STRETCHING
2min Banded stretch on rig for pecs and lats / side
5min on spine decompression

C11-W5-WEDNESDAY
05/22/19
CF 60
TESTING WEEK

2K ROW TEST

FLOFITNESS BASELINE 101
Complete in any order in 25min
Max strict RMU
Max Thrusters for reps unbroken 65/95
80 bar facing burpees jump over for time

CLEAN UP AND STRETCHING 50:60min
SESSION PLAN
ENDURANCE
-warm up by drilling the movements and emphasize the standards.
-Drill SRMU, athletes must choose which progression to use : 1-2-3 or Rx they should be performed touch and go
-get their heart rate up before starting the 2k test.

STRETCHING
2min Ring stretch on rig for pecs and lats 
2min / side for claves

C11-W2-WEDNESDAY
05/01/19
CF 60

ENDURANCE time 0:30min
5x250m row 
rest is 1:1/2

METCON time 30:50min
1-3-6-12 in 15min
Strict RMU
20 box jumps
CLEAN UP AND STRETCHING 50:60min
SESSION PLAN
ENDURANCE
-warm up for about 10min on step ups and box jump drills.
-Drill SRMU without using bands.
-Make sure the heart is slightly up before starting the rowing rounds.

METCON
Scaled is on low rings no bands
20 alt box step ups

STRETCHING
2min Ring stretch on rig for pecs and lats 
2min / side for claves

C11-W3-WEDNESDAY
05/08/19
CF 60

ENDURANCE time 0:30min
5x250m row 
active rest of 30 alternative lunges

METCON time 30:50min
AMRAP 12
Max Strict RMU unbroken
35 DU
Score is the RMU reps.
CLEAN UP AND STRETCHING 50:60min
SESSION PLAN
ENDURANCE
-warm up for about 10min on single and double under drills.
-Drill SRMU dont use bands.
-Make sure the heart is slightly up before starting the rowing rounds.

METCON
Scaled is on low rings no bands
70 Single unders

STRETCHING
2min Ring stretch on rig for pecs and lats 
2min / side for claves

C11-W4-WEDNESDAY
05/15/19
CF 60

ENDURANCE time 0:30min
5x250m row 
active rest of 35 DU

METCON time 30:50min
5 rounds in 12min
3 Strict RMU unbroken
30 OH alt lunges with plate 25/45

CLEAN UP AND STRETCHING 50:60min
SESSION PLAN
ENDURANCE
-warm up for about 10min on single and double under drills.
-Drill SRMU dont use bands.
-Make sure the heart is slightly up before starting the rowing rounds.
-70 Single unders

METCON
Scaled is on low rings no bands
OH lunges with plate 15/25

STRETCHING
2min Ring stretch on rig for pecs and lats 
2min / side for claves

C11-W5-THURSDAY
05/23/19
CF 60
TESTING WEEK

FLOFITNESS BASELINE 102
COMPLETE in any order in 30min
100 Pull ups + 250m run
50 strict HSPU + 500m run
250 DU + 800m run
CLEAN UP AND STRETCHING time 45:60min
SESSION PLAN
ENDURANCE
-if weather doesnt allow run replace with 
250m= 25 cals bike
500m= 45 cals bike
800m= 75 cals bike
-demonstrate and warm up all the movements
Athletes must choose progression 1= jump pull ups 
2= kipping jumping pull ups
3= Rx
and
1= knee push ups
2= box HSPU 1 mat
3= rx

and 1= 500 SU 
2= 1/2 1/2 
3= Rx

STRETCHING
2min foam roll quads and calves / side
2min of hamstring stretch / side


C11-W2-THURSDAY
05/02/19
CF 60

ENDURANCE time 0:45min
AMRAP 35
500m run if weather permits
20 ground to shoulders 85/115
20 HSPU
5 strict pull ups
CLEAN UP AND STRETCHING time 45:60min
SESSION PLAN
ENDURANCE
-if weather doesnt allow run replace with 20 cals bike
-warm up for about 10min on running drills you can use the whole gym 
dont stay restricted to the main area.
-demonstrate and warm up all the movements
-scale version :
HSPU are push ups.
65/95
-allow bands for pull ups

STRETCHING
2min foam roll quads and calves / side
2min of hamstring stretch / side


C11-W3-THURSDAY
05/09/19
CF 60

ENDURANCE time 0:45min
AMRAP 35
500m run if weather permits
20 OH squats 85/115
20 Pull ups any kind
5 strict HSPU
CLEAN UP AND STRETCHING time 45:60min
SESSION PLAN
ENDURANCE
-if weather doesnt allow run replace with 20 cals bike
-warm up for about 10min on running drills you can use the whole gym 
dont stay restricted to the main area.
-demonstrate and warm up all the movements
-allow bands for pull ups
-scale version 
65/95
Kipping pull ups with feet on ground or plates
HSPU is pike push ups no box

STRETCHING
2min foam roll quads and calves / side
2min of hamstring stretch / side


C11-W4-THURSDAY
05/16/19
CF 60

ENDURANCE time 0:45min
AMRAP 35
500m run if weather permits
20 Shoulder to OH 85/115
20 Pull ups any kind
20 HSPU any kind
CLEAN UP AND STRETCHING time 45:60min
SESSION PLAN
ENDURANCE
-if weather doesnt allow run replace with 20 cals bike
-warm up for about 10min on running drills you can use the whole gym 
dont stay restricted to the main area.
-demonstrate and warm up all the movements
-do not allow bands for pull ups
-scale version 
65/95
Kipping Pull ups feet on ground or plates.
HSPU is push ups

STRETCHING
2min foam roll quads and calves / side
2min of hamstring stretch / side


C11-W5-FRIDAY
05/24/19
CF 60
TESTING WEEK

FLOFITNESS BASELINE 104
COMPLETE in specific order in 40min
1RM BENCH PRESS.
1RM DEADLIFT eccentric included.
150 WB KAREN

CLEAN UP AND STRETCHING 45:60min
LESSON PLAN
STRENGTH 
WARM UP
A simple BB warm up with empty BB is enough.
Demonstrate and coach proper bench press techniques and key standards 
In case of busy classes, partner up athletes and split the class in 2
you have 3 benches so up to 6 athletes for the bench portion and 
same for the deadlift.
emphasize that the eccentric part of the deadlift is requiered to validate the lift.

COOL DOWN 
2 min Partner compression stretch 
2 min Spinal decompression like Partner Stretch
2 min on calves stretch on the rig

C11-W2-FRIDAY
05/03/19
CF 60

STRENGTH 0:30min
5x5 Bench Press
find an heavy 5 reps
5x5 Bent BB Rows
find an heavy 5 reps

METCON 30:45min
3 rounds in 7min
7 Deadlifts 155/225
7 burpees to WB

CLEAN UP AND STRETCHING 45:60min
LESSON PLAN
STRENGTH 
WARM UP
A simple BB warm up with empty BB is enough.
Demonstrate and coach proper bench press techniques
In case of busy classes, partner up athletes and split the class in 2
you have 3 benches so up to 6 athletes for the bench portion and 
same for the bent over rows.

METCON
give athletes enough time to warm up their deadlifts 
reinforce and coach proper technique.
scale weight is 65/95

COOL DOWN 
2 min Partner compression stretch 
2 min Spinal decompression like Partner Stretch
2 min on calves stretch on the rig

C11-W3-FRIDAY
05/10/19
CF 60

STRENGTH 0:30min
5x5 Bench Press
find an heavy 5 reps
5x5 Bent BB Rows
find an heavy 5 reps

METCON 30:45min
3 rounds in 7min
7 Deadlifts 155/225
7 wall walks

CLEAN UP AND STRETCHING 45:60min
LESSON PLAN
STRENGTH 
WARM UP
A simple BB warm up with empty BB is enough.
Demonstrate and coach proper bench press techniques
In case of busy classes, partner up athletes and split the class in 2
you have 3 benches so up to 6 athletes for the bench portion and 
same for the bent over rows.

METCON
give athletes enough time to warm up their deadlifts 
reinforce and coach proper technique.
scale weight is 65/95
wall walks must start chest to ground 

COOL DOWN 
2 min Partner compression stretch 
2 min Spinal decompression like Partner Stretch
2 min on calves stretch on the rig

C11-W4-FRIDAY
05/17/19
CF 60

STRENGTH 0:30min
5x5 Bench Press
find an heavy 5 reps
5x5 Bent BB Rows
find an heavy 5 reps

METCON 30:45min
3 rounds in 7min
7 Deadlifts 155/225
7 BMU

CLEAN UP AND STRETCHING 45:60min
LESSON PLAN
STRENGTH 
WARM UP
A simple BB warm up with empty BB is enough.
Demonstrate and coach proper bench press techniques
In case of busy classes, partner up athletes and split the class in 2
you have 3 benches so up to 6 athletes for the bench portion and 
same for the bent over rows.

METCON
give athletes enough time to warm up their deadlifts 
reinforce and coach proper technique.
scale weight is 65/95
Scaled version of BMU is Jumping from the box

COOL DOWN 
2 min Partner compression stretch 
2 min Spinal decompression like Partner Stretch
2 min on calves stretch on the rig

C11-W1-SATURDAY
04/27/2019

SKILLS 0:30min
Bar Muscle Up

PARTNER METCON 30:50min
AMRAP 25
30 alt DB snatches in sync 25/35
30 Vups in sync
30 cals bike shared
30 C2B shared
400m run together
CLEAN UP AND STRETCHING 50:60min
Coach Content
C11-W2-SATURDAY
05/04/2019

SKILLS 0:30min
Bar Muscle Up

PARTNER METCON 30:50min
AMRAP 25
30 plate ground to OH in sync 35/45
30 T2B in sync
30 cals bike shared
30 Pull ups shared
400m run together
CLEAN UP AND STRETCHING 50:60min
Coach Content
C11-W3-SATURDAY
05/11/2019
4TH year Anniversary !

TEAM of 3
METCON 20: til finish. 
Complete AFAP on a continuing clock 
4 rounds of 
250m run together
60 Box Jumps shared
Then
4 rounds of 
500m plate carry 25/45 together
With that same plate 
60 G2OH shared 
Then
1000m run
Then
4 rounds of 
60 T2B shared
60 1DB Thrusters 35/50
Then 
1000m run
Then
AMRAP 15 alternating with partners 
20 Push ups
15 Air squats
5 strict pull ups


CLEAN UP AND STRETCHING 50:60min
Coach Content
C11-W4-SATURDAY
05/18/2019

MEMORIAL WEEKEND HERO WOD
Partner MURPH time cap:55 min

3 rounds of :
800m run together 
50 pull ups shared
100 push ups shared
150 air squats shared

Wear a vest only if you are an experienced athlete.


CLEAN UP AND STRETCHING 50:60min
Coach Content
FOUNDATION

WARM UP time :10min

PUSH JERK time 10:20min
5x5
PCLEAN time 20:25min
5x5
RING ROWS 25:30min
5x5

METCON
6 rounds for time
cap:8min
8 Push Jerks
8 Ring rows
8 V-ups

COOL DOWN AND STRETCH
Coach Content
FOUNDATION
03/30/2019


WARM UP time :10min

PUSH JERK time 10:20min
5x5
SQUAT CLEAN time 20:25min
5x5
RING ROWS 25:30min
5x5

METCON
6 rounds for time
cap:8min
8 Squat Clean and Jerk
8 Ring rows
8 Sit ups

COOL DOWN AND STRETCH
Coach Content
FOUNDATION
04/06/2019

WARM UP time :10min

Wall Walk time 10:20min
5x5 
Push ups time 20:25min
5x5
Pull ups 25:30min
5x5

METCON
6 rounds for time
cap:8min
4 Wall Walks
4 Push ups
8 Knees to elbows

COOL DOWN AND STRETCH
Coach Content
FOUNDATION
04/12/2019

WARM UP time :10min

Kipping T2B time 10:20min
5x5 
Hollow Rocks time 20:25min
5x5
Pull ups 25:30min
5x5

METCON
6 rounds for time
cap:8min
4 ring rows
4 burpees
8 T2B

COOL DOWN AND STRETCH
Coach Content
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

OUR PHILOSOPHY

Encouragement

Encourage each other, our community is amazing and ultra supportive.
Stronger people do not put others down, they lift them up.
Success is together.

Commitment

We are not professional athletes and we do not expect you to be.
We are here to help you commit to your goals.
HARD WORK PAYS OFF – You will be amazed of your results.

Dedication

We do not 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.

OUR GROUP CLASSES

FLOFIT 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

FLOFIT Teens & Kids

  • Safe and fun workouts specifically designed for kids
  • Develop fitness skills transferable to any sport

CrossFit Mobility and Stretching/ soon in 2019

  • Dynamic Stretching sequences combined with Animal Flow
  • Improve your mobility for any CrossFit movement

FLOFIT BURN / coming soon in 2019

  • Full body workout based on fat loss
  • 60min of fun and sweat
  • conditioning, endurance and core.

FLOFIT BUILD/ soon in 2019

  • Functional Bodybuilding
  • Squat, Deadlift, Push, Pull and all the accessories to build an awesome body shape

ATHLETE’S CARE AND THERAPY

  • 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.

  • PERSONAL TRAINING

  • Customized training program with the best coaches in Toronto.
    Fastest way to get to your goals.
    We will cover nutrition, training regimen and track your progress.

THE GYM

  • Showers and towel service

  • Rogue Fitness Equipped

  • Pet and Kid Friendly

  • Infrared Sauna

  • 10 lifting stations

  • 24 pull up stations

  • 8 rack stations

  • SkiErg, Rower, Assault bike, Air Runner

CONTACT

CrossFit Experience (required)
BeginnerIntermediateAdvanced

I want to book (required)
Free Trial ClassPersonal TrainingTreatment

  • FloFitness / CrossFit Essence

  • 70 Pleasant Blvd, Toronto ON

  • 416.671.5447

  • flofitnessessential@gmail.com