FloFitBox Programming

As the mastermind at FloFitBox, it is his mission to develop programs that encourages and pushes people across the board to train together, and build a Fit, Healthy and Happy community.
The main objective is to improve the health and quality of life of our members through our fitness program that is broad, general, and inclusive and something that will prepare people for any physical contingency.
The programming methodology is developed over the years training people from diverse backgrounds, ranging from professional sports athletes trying to maximise their athletic performance to regular folks with lifestyle and overweight issues trying to get fit and healthy.
Coaching and training these people has provided him some unique insights into the most efficient and effective training systems.
We at FloFitBox have designed a variety of Programs to holistically meet all your fitness requirements. As we go along, we will keep building on these and further add more fitness options for you. Our signature program is our “Strength and Conditioning” Class for all round Functional Fitness.


Our programs are well planned out and structured for a 4-6-week period, with systematic sequencing and cycling of movements and workouts. This is based on our well-rounded experience and know-how in training athletes and the general population, as well as in depth study and research on the matter.

For the 4-6 week cycle we will try to focus on certain aspects of fitness, be it Strength, Conditioning, Gymnastics or Endurance. So, for example in a cycle the focus could be on “Strength”, wherein a lot of strength-based movements like back squats, front squats, deadlifts etc. are programmed in the wods. You would have a progressive build up of these strength movements during the cycle, starting from a lower percentage of your max to higher percentages towards the end of the cycle. That way if you were a regular member you would see good results in your strength numbers at the end of that cycle. After 4-6 weeks that strength cycle would taper off while we move into another cycle where the emphasis could be on endurance. where you would have a lot of running, rowing, air dyne etc programmed into the wods. So while the wods change from a day to day basis with a variety of movement there would be a clear focus and a central theme for a cycle.


WODs will vary from day to day, with weightlifting movements, gymnastics/bodyweight exercises and metabolic conditioning modalities mixed up in a creative and scientific manner. We will use different WOD formats - couplets, triplets, chippers etc. and multiple time domains throughout the week to keep things interesting. One should expect a mix of all of these elements throughout the week.

Mondays through Wednesdays will be intense, Thursdays will be a day where we slow down and focus on skills, like double unders, handstand pushups etc., followed with a short conditioning wod including the skill movement of the day. And Fridays we go hard again!


Warm Up, followed by general stretching, then, wod specific mobility & stretching, followed by the WOD: Strength /Skill section followed by Conditioning section, some days the two will be combined into one long workout, and end with a proper Cooldown.

Don't stop till you drop!



Challenge yourself today with the most effective total body workouts in town. Our Classes will help you burn a ton of calories and build functional strength with movements rooted in everyday life.
The program is perfect for people of all ages and abilities. All you need is a desire to get started.
Our workouts include high-intensity functional movements with constant variety, that never let your body get comfortable and the results will never stop pouring in. Workouts are different every day, intense, but altered for each participant’s current fitness level.
Trust our expert programming and personalised coaching to help you achieve your goals.
Our workouts will help you:

  • Build lean muscles across your entire body
  • Boost your cardiovascular health and endurance
  • Improve your flexibility and coordination
  • Boost self-confidence like never before


Our Community WOD is held on Saturdays Mornings. The intent of this session is to bring the FloFitBox community together to get sweaty, burn loads of calories and have a fun Weekend Wod.
This will be a session where your Coach will also get into action and sweat it out with you.


The objective of our mobility class is to keep your muscles healthy and stretched out so they can reach peak performance during workouts and assist in the recovery process after our intense workouts through the week.

We will teach you how to use certain tools like; foam rollers, lacrosse balls, strength bands, etc. to improve the movement of your body so that you can improve your performance, decrease chances of injury and feel better.

Although we do some mobility stretches in each and every class, a few minutes a day really isn’t enough to achieve substantial mobility results, it’s just enough to get you loosened up for the movements required that day. Especially for those with major mobility deficiencies and those of you looking to unlock your true potential, this is a great opportunity to work on your trouble areas.


In this class we will teach you the fundamentals of Weightlifting under the guidance of our certified Weightlifting Coach. The two weightlifting movements, Clean & Jerk and Snatch are highly complex and technical and require a lot of practice to get the basics right.

We will do many drills to hone your technique which will help you to lift heavier loads.


Our Skills class is focused on helping our athletes develop and focus on specific skills to help you progress and perform more advanced skills.

We will focus more on gymnastic/bodyweight movement skills in this session as well as teach you how to master complex movements like Double Unders. So if you are trying to learn handstand push ups or even trying to perfect your regular push ups or get to your first pull up, this is the right class for you.

Our goal is, regardless of your skill level, to help you on your journey in developing more complex skills.


Rejuvenate Your Body with Our Yoga Classes
Sometimes your body needs a break. Make it happen with our Yoga Classes.
If you want to see great results from your workouts, rest and recovery are just as important as your training, and our yoga classes are an awesome way to actively recover while improving your flexibility and mobility.

You would be amazed at how much regular Yoga training can benefit your body. With the help of our trained professionals, you'll learn how to master every move in order to get the most out of each and every Yoga session.


The objective of this program is to take a beginner through the some of the basics. This 5-day program will ease you into the intensity of our S & C group class while introducing basic foundational skills.

We will teach how to properly Squat, Deadlift, Press and a few other movements. You will be trained how to safely execute movements so that when you show up in class you will be

  • Better Prepared
  • Less intimidated, and
  • Less likely to get injured
Each newcomer will get specific and personalized coaching on all the foundational movements.
The skill/strength level/ work capacity of the athlete will be assessed, and we will determine the right scaling option that can be followed in the class for the prescribed workout.


Our personal training sessions are the most effective and efficient way to achieve your personal fitness goals—whether you’re just starting out on your fitness journey, trying to lose weight, build muscle, or are an experienced athlete looking to take your game to next level via specialized, individual training.

  • Get Individual attention
  • Work on your weaknesses
  • Learn New Skills
  • Have accountability,
  • Work towards a goal, and see results


Open Gym is a concept where members can book a slot and come in and train based on their own programming, under the supervision of a coach, in an environment that doesn't interfere with normal group classes.

So if you are an advanced athlete who likes to do their own workouts this is ideal for you. We do not recommend members with less than 6 months experience working out in our group classes to schedule Open Gym sessions.

There would be rules to follow while in Open Gym, maintain discipline, do not disturb the group classes being conducted at the time and interfere in their space. Finally, make sure you clean up after you leave and put all your equipment back in place.


The FloFitBox outdoor fitness experience! This is where we get creative and get “out of the box” to have a great outdoor wod experience. No this is not a regular Bootcamp!

These workouts will be conducted at an outdoor turf with added movement variety and more challenges to create an awesome workout experience like none other in town.

Please look out for schedule details.


The best workout in the world won’t work without the right nutrition. We’ll help you find the right diet for your body type, goals, and particular health needs. If you’re struggling with certain health issues, or even if you feel “perfectly healthy,” nutritional guidance is critical to your success in fitness and health.