FLO
Your results start
the moment you
walk through our doors.
Book your free transformation
session today.
You don’t need a fancy gym.
You don’t need endless hours.
You don’t need confusing diets.
You need a proven system.
That’s exactly what the Flo Fitness Method delivers
Flo Fitness was founded by Mr Nhlanhla Zwane with a passion for movement, strength, and community. Zwane built Flo Fitness programming by blending multiple disciplines of functional training, making it adaptable, effective, and exciting for every body,no matter your age, background, or fitness level.
As as guy who migrated to Pretoria with nothing but a vision and the courage to pursue it, Nhlanhla Zwane built this from the ground up. My story is proof that dreams are worth chasing, that resilience builds empires, and that strength is not just physical, it’s in the heart, the mind, and the soul.
Our mission
Training with
Professional Coaches
Train with a professional coach
who knows your name, your goals, and exactly how to get you results fast.
FREE Body Fat
Testing
Track your fat loss with Real numbers.
No gimmicks, just facts.
FREE Body Fat
Testing
Track your fat loss with
Real numbers. No
gimmicks, just facts.
Limited Edition
FLOFITNESS T-Shirt
You’ll earn your Flo Fitness
Warrior t-shirt the day you
join. Not sold anywhere
else. Wear it proudly.
Personalized,
Practical Food
Plan
Get a simple plan built
around real food that fits
your busy lifestyle. No
starving, no extremes.
7-Day Access
to
FLO FITNESS
Gym
Train on your own
schedule, even on days
you don’t have a session.
Accountability
Check-Ins
You’ll never feel alone in this. We check in regularly
to keep you dialled in and motivated.
FAQs
Got questions? We’ve got answers. Whether you’re stepping into training for the first time or coming back stronger than ever, we’re here to make sure you feel confident, informed, and supported from day one.
General Questions
What is Flo Training?
Flo Training is a functional training facility built for all levels. We focus on strength, endurance, and movement-based workouts that enhance everyday performance. Our methodology blends multiple training disciplines, creating a unique and effective experience.
What if I’ve never worked out before?
No problem! Our classes are designed to be scalable for all levels, and our coaches will help guide you every step of the way.
Who can join Flo Fitness?
Anyone! Flo Fitness is for all fitness levels, whether you're just starting or you're an experienced athlete, our programming is designed to meet you where you are and take you to new limits.
How is Flo Fitness different from a regular gym?
Unlike traditional gyms, we focus on structured programming, community-driven motivation, and expert coaching. Our workouts are designed to improve real-life movements, making you stronger and more functional in everyday life.
Is Flo Training CrossFit?
We share some elements with CrossFit, such as high-intensity functional movements, but our programming is uniquely designed with a broader approach, integrating multiple fitness methodologies beyond traditional CrossFit.
Training & Workouts
What kind of workouts do you offer?
We specialize in functional training, which includes strength training, conditioning, mobility work, and endurance-based workouts. Our programming is a mix of weightlifting, bodyweight exercises, and high-intensity training.
Do you offer personal training?
Yes! We offer both group training and personalized one-on-one coaching to help you reach your fitness goals faster and with individualized attention.
How long are the classes?
Most classes last about 60 minutes, including warm-up, workout, and cool down.
What should I bring to my first class?
Just bring comfortable workout clothes, a water bottle, and a positive attitude! We’ll take care of the rest.
What is HYROX?
HYROX is a global fitness race that combines running and functional workouts in a standardized format. Participants complete 8 rounds of 1 km runs, each followed by a functional workout station, totaling 8 km of running and 8 workout stations. It’s designed to test endurance, strength, and mental resilience, making it the ultimate fitness challenge.
Does Flo Fitness offer HYROX training?
Yes! Flo Fitness offers HYROX Training as part of our weekend programming, helping everyone build endurance and master the required movements.
What is the HYROX Physical Fitness Test (PFT)?
The HYROX PFT (Physical Fitness Test) is a workout designed to assess your fitness level and determine which HYROX division suits you best. The test includes:
1000m Run
50 Burpee Broad Jumps
100 Stationary Lunges
1000m Row
30 Hand-Release Push-Ups
100 Wall Balls
Your completion time will suggest whether you should compete in HYROX Pro, Open, Doubles, or Relay divisions.
Health & Nutrition
Do you offer nutrition guidance?
Yes! We believe that training and nutrition go hand in hand. Our coaches provide general guidance, and we also collaborate with nutrition experts for a more personalized approach.
What kind of diet supports functional training?
A balanced diet with adequate protein, complex carbohydrates, and healthy fats is ideal for functional training. Many of our athletes follow high-protein diets to support muscle recovery and performance.
Do you recommend supplements?
Supplement needs vary by individual, but protein powders, creatine Fitness, and electrolyte replenishment can be beneficial for recovery and performance. If you're unsure, we recommend consulting with one of our professionals.
Membership Link
Membership & Community
How do I sign up for Flo Training?
You can sign up online through our website or visit our facility to learn more and experience a free trial session!
What membership options do you offer?
We have flexible membership plans, including monthly unlimited, 8 times a month, drop-in sessions, and personal training packages.
What makes Flo Fitness’s community special?
Flo Fitness is more than a facility, t’s a family. Our community is built on support, encouragement, and shared progress. Whether you’re here for fitness or personal growth, you’ll always have people cheering for you.
What is Saturday's Programming?
Flo Fitness’s Weekend Programming it’s about building a movement and bringing the community together. Our weekends feature specialized fitness sessions, recovery classes, and social events designed to challenge, strengthen, and connect members through a variety of dynamic activities.
What types of classes and events are offered on weekends?
HYROX Training: Structured endurance and strength-based workouts to prepare for the ultimate fitness challenge.
Community Functional Training: High-energy sessions designed to push limits and build overall strength and endurance.
Booty & Core: Focused workouts targeting glutes and core strength for power and aesthetics.
Yoga & Recovery Sessions: Mobility, flexibility, and relaxation to enhance recovery and prevent injuries.
Special Events & Workshops: From guest coaches to fitness challenges and exclusive brand activations, our weekends are always packed with excitement.
Apparel & Orders
What is Flo Fitness MVMNT?
Flo Fitness MVMNT is our exclusive clothing line, featuring limited-edition collections designed for movement and style.
Where can I buy Flo Fitness MVMNT apparel?
Our collections are available on our website and during special launch events.
How long does shipping take?
Orders are processed within 3-5 business days and shipping times vary depending on location. You’ll receive a tracking number once your order is on its way
Do you offer international shipping?
Yes! We ship worldwide. International shipping times may vary based on location and customs processing.
What is your return policy?
We accept returns on unworn, unwashed items within 14 days of receiving your order. Items must be in original condition with tags attached.
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e-mail us anytime.
We’ve got your back
24/7.
Address: 171 Esselen Street
Sunnyside South Africa
Contact: 0829560042/0637683451
Email: info@flofitness.co.za