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 WE ARE OPEN

We are happy to announce that we are open.

We adapted to the “New” situation to give you the safest and best experience for your training with the sole objective to help you reach your goals.

Fear not it is going to be amazing.

DISCOVER THE FLOFIT ACADEMY

Getting Started

BOOK YOUR FREE TRIAL
PRICING
BOOK AND SCHEDULE
MEET THE TEAM

FLOFIT ACADEMY

WE PROVIDE

SMALL GROUP FUNCTIONAL FITNESS CLASSES
WITH A COACH EXPERTISE AND SUPPORT
ACCORDING TO YOUR GOALS

AS WELL AS
OPEN GYM WITH CUSTOMIZED PROGRAM

BECOME A FLOFIT ATHLETE

WHAT TO EXPECT ?

ONBOARDING
PROCESS

We will take care of everything as soon as you walk in:
Setting achievable goals
within a realistic timeframe
Building a customized workout schedule.

Success is built together.

PROGRESS TRACKING
COACH EXPERTISE AND SUPPORT

We are here to help you commit and stay accountable to your goals,
with the best coaching expertise to learn and perform safe movements.
Any fitness level and any abilities are welcome.

HARD WORK PAYS OFF – You will be amazed of your results.

COMMUNITY

You will not workout alone, our community is the best support tool you have
to dedicate yourself to doing your best and
giving your all, during each and every workout.

Stronger people don’t put others down, they lift them up.

SMALL GROUP CLASSES

During SMALL GROUP CLASSES

Our experienced coaches will help you
with the best expertise and attention needed to perform your best.

SCHEDULE
ASK US FOR LATEST SCHEDULE

OPEN GYM

Open gym hours are extended, as part of FloFit Academy you have
a self access to the facility.

SCHEDULE
ASK US FOR LATEST SCHEDULE

HEALTH AND SAFETY MEASURES ON SITE

OUR RESPONSIBILITY

  • Clean the equipments and floor at multiple scheduled times a day.
  • Make sure every body is respecting the health and safety rules to the best of our abilities.

YOUR RESPONSIBILITY

  • Sign up online to reserve your spots.
  • Clean your equipments before and after use.
  • Bring your own chalk in a bag.
  • Workout stations are marked on the floor and you will have to respect them as much as possible.
  • Pets and Kids are allowed.
  • Respect all rules of lifting and working out.
  • Note that showers, towel and sauna services are cancelled.

WE TRULY CANNOT WAIT TO HAVE YOU BACK.

THE FLOFIT TEAM.

 PROGRAM DESCRIPTIONS

FLOFIT CLASSES

  • FUNCTIONAL FITNESS CLASSES
    Weightlifting / Gymnastics / Plyometrics / Cardio/ Conditioning
  • Appropriate for individuals of all skill levels
  • Develop your strength / mobility / cardio conditioning

CUSTOMIZED PROGRAM

  • Training program designed specifically for your needs, matching your goals and progressions.

  • Fast track your results beyond your ultimate goals.

ATHLETE’S CARE AND THERAPY

BOOK YOUR TREATMENT OR ASSESSMENT

  • 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.

  • CANCELLED (due to covid-19)

  • 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

  • Separate room for Personal Training

  • Boxing Bags

ONLINE ACCESS
TO OUR PROGRAMS

FloFit WOD

DAY 1 MONDAY  
FLOFIT
WARM UP
SUPERSET
STRENGTH
10-8-6-4-2
DEADLIFT ,  MODERATE TO HEAVY
FLOATING REPS
R: 1MIN

METCON
AMRAP 15

6 PUSH UPS
T: 42x0
20 CALS CARDIO

FINISHER 
COACH'S CHOICE
DAY 2 TUESDAY 🔁
FLOFIT WOD
WARM UP
STRENGTH 
5 ROUNDS
3 BB CLEAN ,LIGHT TO MODERATE 
FLOATING REPS
R : 60S
METCON
EMOM 14
MIN 1: 4 HANG PCLEANS , MODERATE
MIN 2: 8 BURPEES OVER BAR
DAY 3 WEDNESDAY
FLOFIT 
WARM UP
STRENGTH
FOR 20MIN 
GYMNASTIC STRENGTH
5 ROUNDS
4 STRICT PULL UPS
TEMPO : 32X0
5 BOX KIPPING PULL UPS
R: 120S
METCON
AMRAP 5 X 3
250M CARDIO
10 ALT DB SNATCH

R : 1MIN / AMRAP
FINISHER ON OBLIQUES 
COACH CHOICE  
DAY 4 THURSDAY 
FLOFIT WOD
WARM UP
STRENGTH
SUPERSET 
10-8-6-8-10
BB FLOOR PRESS, MODERATE TO MODERATE HEAVY
TEMPO : 42X0
8 1DB SHOULDER PRESS / SIDE
R : 60s
METCON
4 ROUNDS FOR TIME
20 GROUND TO OVER WITH PLATE . 15,25
20  BOX JUMPS OVER
10 ALT REVERSE LUNGES
FINISHER ON COACHES CHOICE
DAY 5 FRIDAY 
FLOFIT WOD
WARM UP
STRENGTH 
SUPERSET
4 ROUNDS @CHALLENGING 
5 BB FRONT SQUATS
MAX REP BB BACK SQUATS
SAME WEIGHT
TEMPO : 31X0
R : 60S
METCON
FOR TIME
150 WB
100 KB SWINGS

MUSCLE UP PROGRAM

MUST HAVE COMPLETED THE MUSCLE UP WORKSHOP TO ACCESS
THE PROGRAM
WEEK 1-2 = BASICS / FUNDAMENTALS
DAY1
For 20min
30s work / 30s rest
Follow exercise sequence
Ring crunch hold 
Ring False grip hold press down
Ring False grip hold 90 degree press down
Ring Transitions slow
Ring Dip hold bottom
Ring Dip hold Top

DAY 2
EMOM 10
On Paralettes
Follow exercise sequence
Gymnastic Protraction Plank
Tuck in Hold
Reverse Plank
Tuck in Hold
Gymnastic Retraction Plank

DAY 3
EMOM 20
Follow exercise sequence 
Dead Hang 
Active Hang
Scapula rotations clock wise
Scapula rotations counter clock wise
Max rep Strict Sub Scap Pull ups







WEEK 2-4 = INTERMEDIATE 
DAY1 
For 20min 
45s work / 15s rest 
Follow exercise sequence 
Ring Sit Up to Transition
Ring press down to Transition
Ring Dips tempo 8200
Ring Dip hold top position external rotation

DAY 2 
EMOM 10 
On Paralettes 
Follow exercise sequence 
Gymnastic Retraction Protraction Plank 
Tuck in to Lsit 
Reverse Plank Swings 

DAY 3 
EMOM 20 
Follow exercise sequence 
Dead Hang to Active Hang 
Max Hold Active Hang
Bar Dips
False Grip 90 Degree Pull up Hold
70% of best set of max pull ups on previous weeks.



WEEK 4-6 = INTERMEDIATE ADVANCED 
DAY1 
EMOM 20
Follow exercise sequence 
High Rings false grip hold
High Rings Box full muscle up
High Rings body swing to target
High Rings kip swing to press down
High Rings Box Jump Full Muscle up

DAY 2 
EMOM 10 
On Paralettes 
Follow exercise sequence 
Plank to Lsit to Reverse Plank
Dips on Paralettes
Lsit Hold 

DAY 3 
EMOM 15
Follow exercise sequence 
2 Kip Swings 1 hard swing keep arms straight 
Full Jump Muscle ups minimum of elevation
Banded Negative Muscle up with lightest band possible 
EMOM 5
5 low bar full muscle up


WEEK 6-8 = ADVANCED 
DAY1 
EMOM 20
Follow exercise sequence 
High Rings false grip banded ring muscle up with lightest band cross rack
High Rings 2 kip swings 1 hard swing
High Rings Jump Full Muscle up minimum elevation

DAY 2 
AMRAP 10 
On Paralettes 
Follow exercise sequence 
5 Lsit Ring Dips

DAY 3 
AMRAP 20
Follow exercise sequence 
1 Banded Negative Muscle up Into Muscle up with lightest band possible 
5 low bar full muscle up with feet elevated

Passcode available to all FloFit Athletes

CONTACT

CrossFit or Cross-Training Experience (required)
BeginnerIntermediateAdvanced

I want to book (required)
A TourPersonal TrainingTreatment

  • FloFitness / FloFit Academy

  • 70 Pleasant Blvd, Toronto ON

  • COACH BEN
    647.210.6167

  • flofitnessessential@gmail.com