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WORKOUT PROGRAMS

We have the best programming exclusive to our athletes

C10-W1-MONDAY
03/25/2019
CF 60

STRENGTH: time: 0:30
Find 1RM Clean

METCON time:30:45
5 Rounds for time
8 PSnatches from hang unbroken 65/95
5 burpees
3 Strict Pull ups

CLEAN UP AND STRETCHING time: 45:60
Coach Content
C10-W2-MONDAY
04/01/2019
CF 60

STRENGTH: time: 0:30
3x3 Squat Cleans up to 80% 
reps must be performed touch and go and controlled eccentric

METCON time:30:45
cash in : 150 DU
then 5 rounds
8 PSnatches from hang unbroken 65/95
5 burpees
3 Strict Pull ups

CLEAN UP AND STRETCHING time: 45:60
Coach Content
C10-W3-MONDAY
04/08/2019
CF 60

STRENGTH: time: 0:30
3x3 Squat Cleans up to 80% 
reps must be performed touch and go and controlled eccentric

METCON time:30:45
cash in : 150 DU
then 5 rounds
8 PSnatches from hang unbroken 65/95
5 burpees
3 Strict Pull ups
cash out: 40 T2B
CLEAN UP AND STRETCHING time: 45:60
COACH CORNER
STRENGTH PORTION
WARM UP
Create a smooth warm up with barbell only, 
do not spend time on mobility.
do not spend too much time on the technical aspect of the snatch
warm up sequence of cleans and Front squats  will give you enough reps to cue and correct
DO NOT FORGET the eccentric part of the clean, this will allow the athletes to work on
heavy load on their posterior chain controlling and mastering their 80%

SCALING OPTIONS 
PClean + Fsquat

METCON
SCALING OPTIONS 
150 Single Unders 
35/45 for Psnatch and do not allow any other load this is for conditioning not strength
do not allow bands, but suggest doing 3 negatives so they get the same stimulus expected.
T2B suggest K2E or Kraises, the athletes should be able to cycle 10 reps.

COOL DOWN 
2 min FOAM ROLL ON IT BAND AND LATS per side
2 min Spinal decompression with yoga moves , example: cat/cow

C10-W4-MONDAY
04/15/2019
CF 60

STRENGTH: time: 0:30
EMOM 8
3 Squat Cleans up to 80% 
reps must be performed touch and go and controlled eccentric

METCON time:30:45
cap:15min
cash in : 150 DU
then 5 rounds
8 PSnatches from hang unbroken 85/115
5 burpees
3 Strict Pull ups
cash out: 50 push ups

CLEAN UP AND STRETCHING time: 45:60
COACH CORNER
STRENGTH PORTION
WARM UP
Create a smooth warm up with barbell only, 
do not spend time on mobility.
do not spend too much time on the technical aspect of the clean
warm up sequence of cleans and Front squats  will give you enough reps to cue and correct
DO NOT FORGET the eccentric part of the clean, this will allow the athletes to work on
heavy load on their posterior chain controlling and mastering their 80%
Now the EMOM will be a test of their progress if they are able to maintain the reps of their 80%.

SCALING OPTIONS 
PClean + Fsquat

METCON
SCALING OPTIONS 
150 Single Unders 
45/55 for Psnatch and do not allow any other load this is for conditioning not strength
do not allow bands, but suggest doing 3 negatives so they get the same stimulus expected.

COOL DOWN 
2 min FOAM ROLL ON IT BAND AND LATS per side
2 min Spinal decompression with yoga moves , example: cat/cow

C10-W1-TUESDAY
03/26/19
CF 60

STRENGTH: time 0:30min
Find 1RM Back Squat

METCON time 30:55min
5 rounds for time
5 Strict OH Presses from ground 65/95 - 35/45
20 Pull ups any kind

CLEAN UP AND STRETCH time 55:60min
Coach Content
C10-W2-TUESDAY
04/02/19
CF 60

STRENGTH: time 0:30min
3x3 Back Squats at 80%

METCON time 30:55min
5 rounds for time
5 Strict OH Presses from ground 65/95 - 35/45
5 Push Presses 
20 Pull ups any kind

CLEAN UP AND STRETCH time 55:60min
Coach Content
C10-W3-TUESDAY
04/09/19
CF 60

STRENGTH: time 0:30min
3x3 Back Squats at 80%

METCON time 30:55min
5 rounds for time
5 Strict OH Presses from ground 65/95 - 35/45
8 Push Jerks must be performed unbroken
20 Pull ups any kind

CLEAN UP AND STRETCH time 55:60min
COACH CORNER
STRENGTH PORTION
WARM UP
Be creative with this warm up, maybe some animal movements 
make it fun.
Spend some time on ankle mobility and OH position you can use the Bar on the rack.
Ramp up for the squat should be:
3 at 50%
3 at 60%
3 at 70%
3 at 75%
then working sets at 80%
If Athlete doesnt know their percentages, the ramp up remain the same but by feel to get challenging 
3 reps.
Reinforce Personal training to get their 1RM done, that would be the best way.
METCON
DEMONSTRATE Push Jerks and ButterFly Pull ups but do not spend time on drilling the movements
SCALING OPTIONS 
35/45 for OHPress and Jerks and do not allow any other load this is for conditioning not strength
do not allow bands, but suggest doing Jumping Pull ups so they get the same stimulus expected.
If Jumping pull ups cant be performed suggest Ring rows.

COOL DOWN 
2 min KB SMASH ON Calves AND Pecs per side
2 min Spinal decompression like Partner Stretch

C10-W4-TUESDAY
04/16/19
CF 60

STRENGTH: time 0:30min
EMOM 6
3 Back Squats at 80%

METCON time 30:55min
5 rounds for time
5 Strict OH Presses from ground 85/115 - 45/55
8 Push Jerks must be performed unbroken -> 10 air squats penalty 
20 Pull ups any kind

CLEAN UP AND STRETCH time 55:60min
Coach Content
C10-W1-WEDNESDAY
03/27/19
CF 60

ENDURANCE time 0:30min
5x 250m row get as close as possible to 
1:35/1:45 /500m
rest 2min per round

STRENGTH time 30:50min
8x1 Deadlift up to 90% 
All reps must be performed with a controlled eccentric
then
5-3-1
DB Snatches going as heavy as possible 
Reps are performed on the same arm then switch
example : 5 reps on left arm at 45lbs then perform 5 reps on right arm
at 45lbs etc 

CLEAN UP AND STRETCHING 50:60min
Coach Content
C10-W2-WEDNESDAY
04/03/19
CF 60

ENDURANCE time 0:30min
5x 250m row get as close as possible to 
1:30/1:40 /500m
rest 2min per round

STRENGTH time 30:50min
8x2 Deadlift up to 85% 
All reps must be performed with a controlled eccentric
then
5-3-1
1DB PushJerk going as heavy as possible 
Reps are performed on the same arm then switch
example : 5 reps on left arm at 45lbs then perform 5 reps on right arm
at 45lbs etc 

CLEAN UP AND STRETCHING 50:60min
Coach Content
C10-W3-WEDNESDAY
04/10/19
CF 60

ENDURANCE time 0:30min
3x 500m pace goal 
1:30/1:40 /500m
rest 3min per round

STRENGTH time 30:50min
8x1 Deadlift up to 90% 
All reps must be performed with a controlled eccentric
then
5-3-1
1DB Clean and PushJerk going as heavy as possible 
Reps are performed on the same arm then switch
example : 5 reps on left arm at 45lbs then perform 5 reps on right arm
at 45lbs etc 

CLEAN UP AND STRETCHING 50:60min
COACH CORNER
ENDURANCE AND STRENGTH PORTION
WARM UP
Alternate Rowing warm up and Deadlift ramp up so when you start the metcon, Athletes have their
barbell ready to go.
Spend some time on posterior chain warm up and OH position, like good mornings, leg swing,
arm circles.
Ramp up for the Deadlift should be:
8 at 50%
5 at 60%
3 at 70%
1 at 80%
then working sets at 90%.
I suggest you mark down the ramp up on the white board.
If Athlete doesnt know their percentages, the ramp up remain the same but by feel to get challenging 
1 rep.
Reinforce Personal training to get their 1RM done, that would be the best way to test their lifts.
METCON
DEMONSTRATE 1DB Clean&Jerks, note that the clean must be a squat clean and both heads of the
DB must touch the ground.
SCALING OPTIONS 
1DB PClean and Push Press.

COOL DOWN 
2 min foam rolling the lumbar spine.
2 min per leg on hamstring and gluteus stretch.

C10-W4-WEDNESDAY
04/17/19
CF 60

ENDURANCE time 0:30min
2x 1000m pace goal 
1:35/1:45 /500m
rest 4min per round

STRENGTH time 30:50min
8x1 Deadlift ramp up as heavy as possible 
All reps must be performed with a controlled eccentric
then
10-6-4
1DB Snatch going as heavy as possible 
Reps are performed on the same arm then switch
example : 5 reps on left arm at 45lbs then perform 5 reps on right arm
at 45lbs etc 

CLEAN UP AND STRETCHING 50:60min
Coach Content
C10-W1-THURSDAY
03/28/19
CF 60

ENDURANCE time 0:30min
5 rounds
30 cals bike pace 60/70 rpm
rest 1min / round

METCON time 30:50min
In 20min complete 

20 OH Squats 65/95
then rest 1min

3 rounds:
20 Hollow rocks 
50ft HSW 
20 box jumps 
then rest 2min

30 front squats at 65/95

CLEAN UP AND STRETCHING time 50:60min
Coach Content
C10-W2-THURSDAY
04/04/19
CF 60

ENDURANCE time 0:30min
8 rounds
10 cals bike pace 75/90 rpm
rest 1min / round

METCON time 30:50min
In 20min complete 

30 OH Squats 65/95
then rest 1min

3 rounds:
20 Hollow rocks 
50ft HSW 
20 box jumps 
then rest 2min

30 front squats at 65/95

CLEAN UP AND STRETCHING time 50:60min
Coach Content
C10-W3-THURSDAY
04/11/19
CF 60

ENDURANCE time 0:30min
100 cals bike pace 65/75 rpm
if athlete cannot maintain pace, get off the bike rest and partner 
can take over.
cals are prescribed per person.

METCON time 30:50min
In 20min complete 

30 OH Squats 75/105

3 rounds:
20 Hollow rocks 
50ft HSW 
20 Squat jumps 

30 squat cleans at 75/105

CLEAN UP AND STRETCHING time 50:60min
COACH CORNER
STRENGTH PORTION
WARM UP
Be creative with this warm up, maybe some animal movements 
make it fun because the bike part will be very painful for some athletes.
Spend some time on ankle mobility and OH position for the metcon.
Reinforce the fact that it is not going all out.
The goal is a glycolysis pathway so steady 75% effort.
Lots of lactic acid build up but great for muscle growth.

To help with the set up, ask Athletes not working on the bike to start setting up the barbells.
METCON
SCALING OPTIONS
45/55 is scaling weight for the BB movements must be the same weight.
Only Allow Athletes with very confident Handstand to perform partner HSW.
or 100 shoulder taps on ground or 50 wall walk position.

COOL DOWN 
2 min KB SMASH ON Calves AND LATS per side
2 min Spinal decompression like Partner Stretch

C10-W4-THURSDAY
04/18/19
CF 60

ENDURANCE time 0:30min
3x 40 WB unbroken
rest 1min

METCON time 30:50min
In 20min complete 

30 OH Squats 85/115

3 rounds:
20 Hollow rocks 
50ft HSW 
20 box jumps 

30 clusters at 85/115

CLEAN UP AND STRETCHING time 50:60min
Coach Content
C10-W1-FRIDAY
03/29/19
CF 60

STRENGTH 0:30min
8x1 PSnatch ramp up to 85% 
all reps must be performed with a controlled eccentric
rest 1min / round

METCON 30:50min
cap:15min
27-21-15-9
HSPU
T2B

CLEAN UP AND STRETCHING 50:60min
Coach Content
C10-W2-FRIDAY
04/05/19
CF 60

STRENGTH 0:30min
8x1 PSnatch ramp up to 85% 
all reps must be performed with a controlled eccentric
rest 1min / round

METCON 30:50min
cap:15min
21-15-9
Ring Dips
T2B
CLEAN UP AND STRETCHING 50:60min
Coach Content
C10-W3-FRIDAY
04/12/19
CF 60

STRENGTH 0:30min
8x1 PSnatch ramp up to 90% 
all reps must be performed with a controlled eccentric
rest 1min / round

METCON 30:50min
cap:15min
27-21-15-9
HSPU
50 DU
CLEAN UP AND STRETCHING 50:60min
COACH CORNER
STRENGTH PORTION
WARM UP
A simple BB warm up with Muscle Snatches, first pull , second pull, high pull 
will be enough, give the athletes more time to do their ramp up as the goal of the day is 
to work on heavy PSnatch.
DO NOT FORGET THE IMPORTANT ECCENTRIC PART. give them a tempo to lower the barbell down.
Ramp up for the PSnatch should be:
6 at 50%
3 at 60%
2 at 70%
1 at 75%
1 at 80%
1 at 85%
then working sets at 90%
If Athlete doesnt know their percentages, the ramp up remain the same but by feel to get challenging 
1 rep.
Reinforce Personal training to get their 1RM done, that would be the best way.

METCON
Give a good 6min for Athletes to warm up their DU and their HSPU.
DEMONSTRATE but do not drill the movements.
You will cue the athletes during the METCON.
SCALING OPTIONS 
If Athletes dont have 10 strict push ups, suggest to scale them down to regular push ups.
100 Single unders

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

C10-W4-FRIDAY
04/19/19
CF 60

STRENGTH 0:30min
8x2 PSnatch ramp up to 90% 
all reps must be performed with a controlled eccentric
rest 1min / round

METCON 30:50min
cap:15min
27-21-15-9
Ring Dips
50 DU
CLEAN UP AND STRETCHING 50:60min
Coach Content
C10-W1-SATURDAY
03/30/2019

SKILLS 0:30min
Ring Muscle Up

PARTNER METCON 30:50min
All the reps are shared, Athletes take turn however they strategy it.
50 Burpees Jump over BB
50 Push Jerks 65/95
50 Sit ups
50 Ring Rows
50 Walking Lunges
50 Push Ups

CLEAN UP AND STRETCHING 50:60min
Coach Content
C10-W2-SATURDAY
04/06/2019

SKILLS 0:30min
Ring Muscle Up

PARTNER METCON 30:50min
All the reps are shared, Athletes take turn however they strategy it.
50 Burpees Jump over BB
50 Clean and Jerks 65/95
50 T2B
50 Ring Rows
50 Walking Lunges
50 Push Ups

CLEAN UP AND STRETCHING 50:60min
Coach Content
C10-W3-SATURDAY
04/12/2019

SKILLS 0:30min
Ring Muscle Up

PARTNER METCON 30:50min
All the reps are shared, Athletes take turn however they strategy it.
50 Burpees Jump over BB
50 thrusters 65/95
50 T2B
50 Ring Dips
50 Walking Lunges
50 Strict Pull ups

CLEAN UP AND STRETCHING 50:60min
Coach Content
C10-W4-SATURDAY
04/19/2019

STRENGTH 0:30min
EMOM 6
Pick a rep count that you will try to keep for the EMOM
2,5,8
RMU 

PARTNER METCON
AMRAP 25
All the reps are shared, Athletes take turn however they strategize it.
20 Pull ups
50 cals row 
20 Push ups
50 cals bike
20 Burpees
500m run together if weather permits

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)
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Free Trial ClassPersonal TrainingTreatment

  • FloFitness / CrossFit Essence

  • 70 Pleasant Blvd, Toronto ON

  • 416.671.5447

  • flofitnessessential@gmail.com