Workouts Of The Week: 1-1-18 to 1-7-18

Monday

New Years Wod
Classes at 11am and 5pm

Every 8 minutes, for 32 minutes (4 sets), for times:
30/20 Calories of Rowing
15 Burpees
15 Toes-to-Bar


Tuesday

CrossFit

A.
Six sets of:
Tempo Front Squats x 5 reps @ 31X1
Rest 2 minutes

B.
Four sets of:
60 seconds of Stiff Leg Deadlift (use 25-30% of 1-RM Deadlift)
Rest 60 seconds
DB Powell Raise x 8-10 reps each
Rest 60 seconds
Side Plank Hold x 60 seconds each side
Rest 60 seconds

QuickFit

A.
Four rounds for time of:
6 Pull-Ups
200 Meter Run
18 Kettlebell Swings
24 Sit-Ups

Time Cap: 18 minutes


Wednesday

CrossFit

Four sets for max reps/calories:
60 Seconds of Rowing
60 Seconds of Muscle-Ups
60 Seconds of Wall Ball Shots (20/14 lbs)
60 Seconds of Burpees
60 Seconds Rest

QuickFit

A.
For Max Reps/Calories:
3 Minutes of Rowing (Calories)
1 Minute of Rest
3 Minutes of Dumbbell Box Step-ups
1 Minute of Rest
3 Minutes of Dumbbell Thrusters


Thursday

CrossFit

A.
Four sets of:
Bench Press x 8 reps
Rest 2 minutes

B.
Three sets of:
Chinese Rows x 6 reps
Rest as needed

C.
Three sets of:
Dumbbell Overhead Triceps Extensions x 12 reps
Rest 60 seconds
Biceps Curls x 8 reps each arm
Rest 60 seconds

QuickFit

A.
For time:
300 Meter Run
30 Alternating Single-Arm Dumbbell Snatches
30 Push-Ups
300 Meter Run
20 Alternating Single-Arm Dumbbell Snatches
20 Push-Ups
300 Meter Run
10 Alternating Single-Arm Dumbbell Snatches
10 Push-Ups


Friday

CrossFit

🎲 House Of Cardio 🎲 – 30 Minutes
Hearts ♥️ – 15 Wall Ball Shots
Diamonds ♦️ – 10 V-ups
Clubs ♣️ – 20 Russian Kettlebell Swings
Spades ♠️ – 5 Wall Walks
Joker 🃏 – 600 Meter Run

QuickFit

🎲 House Of Cardio 🎲 – 20 Minutes


Saturday

Cardio HRX30

Complete 8 sets of:
1 Minute of Rowing
1 Minute of Lateral Box Step Overs
1 Minute of Reverse Lunges
1 Minute of Rest

CrossFit

A.
Build to today’s heavy…

1 Front Squat @ 32X1 + Split Jerk
Rest as needed

Slow 3-second descent, pause for 2 seconds in the bottom position, then stand and split jerk.

B.
Three sets of:

Chin-Up x 10-12 reps (add weight if possible)
Rest 30 seconds
Dumbbell Skull Crushers x 10-12 reps
Rest 30 seconds
Barbell Curl x 10-12 reps
Rest 2-3 minutes

C.
Every minute, on the minute, for 10 minutes (5 sets) of:
Interval 1 – V-Up x 10-15 reps
Interval 2 – Elbow Plank x 60 seconds

Workouts Of The Week: 12-25-17 to 12-31-17

Monday

Christmas Wod

Round 1
25 Russian Kettlebell Swings
15 Sit-ups
5 Push Press

Round 2
20 Russian Kettlebell Swings
15 Sit-ups
10 Push Press

Round 3
15 Russian Kettlebell Swings
15 Sit-ups
15 Push Press

Round 4
10 Russian Kettlebell Swings
15 Sit-ups
20 Push Press

Round 5
5 Russian Kettlebell Swings
15 Sit-ups
25 Push Press

Round 6
10 Russian Kettlebell Swings
15 Sit-ups
20 Push Press

Round 7
15 Russian Kettlebell Swings
15 Sit-ups
15 Push Press

Round 8
20 Russian Kettlebell Swings
15 Sit-ups
10 Push Press

Round 9
25 Russian Kettlebell Swings
15 Sit-ups
5 Push Press


Tuesday

CrossFit

A.
Every three minutes, for 30 minutes (10 sets):

Bench Press x 3 Reps

*Increase load each set until you fail. Once you fail with the remaining sets decrease the weight 5-10lbs each set.

B.
Four sets for max load:

Strict Dumbbell Press x Max Reps (heavy for 6-8 reps)
immediately followed by…
Dumbbell Push Press x Max Reps
immediately followed by…
Dumbbell Thrusters x Max Reps
Rest 2-3 minutes

Use the same dumbbells for all 3 movements.

 

QuickFit

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Deadlift x 6-8 reps (Kettlebell or Barbell)
Station 2 – Dumbbell Bench Press x 6-8 reps
Station 3 – Jump Rope Technique x 60 seconds


Wednesday

CrossFit

A.
For max calories:
3 Minutes of Rowing

Rest ~10 minutes, and then…

B.
For time:
40 Double-Unders
20 Wall Ball Shots
10 Toes to Bar
80 Double-Unders
40 Wall Ball Shots
20 Toes to Bar
120 Double-Unders
60 Wall Ball Shots
30 Toes to Bar

QuickFit

A.
Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (Barbell or Dumbbells)
10 Alternating Reverse Lunges
10 Burpees

B.
Every 60 seconds, for 6 minutes (2 sets of each):
Station 1 – 45 seconds of Plank
Station 2 – 45seconds of Side-Plank Hold (Left Side)
Station 3 – 45 seconds of Side-Plank Hold (Right Side)


Thursday

CrossFit

A.
Every 4 minutes, for 20 minutes (5 sets):
4 Power Cleans
immediately followed by…
12 Front-Racked Alternating Reverse Lunges

Build over the course of the 5 sets to the heaviest complex you can handle.

B.
Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Band Pull-Aparts
Station 4 – 60 seconds of Side-Plank Hold (Right Side)

QuickFit

A.
For time:
1000 Meter Row
50 Kettlebell Swings


Friday

CrossFit

A.
 “Groundhog Day”
For time:
Row 500 Meters
10 Box-Facing Burpee Box Jumps (24”/20”)
10 Chest-to-Bar Pull-Ups
Row 750 Meters
20 Box-Facing Burpee Box Jumps (24”/20”)
20 Chest-to-Bar Pull-Ups
Row 1000 Meters
30 Box-Facing Burpee Box Jumps (24”/20”)
30 Chest-to-Bar Pull-Ups

Score your time in ZenPlanner app

QuickFit

Every 5 minutes, for 20 minutes (4 sets) for times:
Row 500/400 Meters
8 Strict Pull-Ups
12 Hanging Knee Raises
16 Push-Ups


Saturday

Cardio HRX30

Complete 8 sets of:
1 Minute of Rowing
1 Minute of Russian Twists
1 Minute of Burpees
1 Minute of Rest

CrossFit

A.
Four sets of:
Snatch + 2 Overhead Squats
Rest 2-3 minutes

B.
Five sets of:
Back Squat x 5 reps
Rest 2-3 minutes between sets

Workouts Of The Week 12-18-17 to 12-24-17

Monday

CrossFit

A.
For time:
1500 Meter Run
60 Overhead Squats (95/65 lbs)
30 Burpee Box Jumps (24″/20″)
15 Muscle-Ups

Extra
400 Meter Sandbag Carry (Bear Hug)

QuickFit

A.
Three sets of:
90 seconds of Rowing (for Calories)
30 seconds of Rest
90 seconds of Kettlebell Swings (for max reps)
30 seconds of Rest
90 seconds of Front Leaning Rest on Rings
(keep torso rigid in a “hollow” position, palms driving through the rings)
30 seconds of Rest

*Plank on hands is the modification for the FLRs


Tuesday

CrossFit

A.
Every two minutes, for 12 minutes (6 sets):

Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%

When the running clock reaches 14:00…

Every 3 minutes, for 6 minutes (2 sets) of:
Back Squat x 1 rep @ 101-105%

B.
Every 2 minutes, for 10 minutes (5 sets) of:
Rack Pull
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 85%

C.
Every 2 minutes, for 6 minutes (3 sets):
Speed Rack Pull x 3 reps @ 70%

*This is performed at a lighter percentage to practice pulling with speed.

QuickFit

A.
Complete as many rounds and reps as possible in 6 minutes of:
10 Burpees
10 Dumbbell Push Presses
10 Dumbbell Box Step-Ups

Rest 4 minutes, then complete one more time.


Wednesday

CrossFit

A.
For time:
30 Toes-to-Bar
30 Strict Handstand Push-Ups
30 Ground to Overhead (95/65 lbs)
30 Strict Handstand Push-Ups
30 Toes-to-Bar

Extra
Three Sets:
Pendlay Rows x 10 reps
Rest 30 seconds
Dumbbell Overhead Triceps Extensions x 12-15 reps
Rest 30 seconds
Alternating Dumbbell Hammer Curls x 12 reps each side
Rest 2 minutes

QuickFit

A.
Three rounds for time of:
20 Alternating Single-Arm Dumbbell Snatches
20 Alternating Reverse Lunges with KBs/DBs
20 V-Ups


Thursday

CrossFit

A.
Build to today’s 1-RM Dead-Stop Front Squat

Followed by…

Three sets of:
Front Squat x 3 reps @ today’s 1-RM Dead-Stop
Rest 2 minutes

B.
Every 2 minutes, for 20 minutes (10 sets) of:
Clean x 1 rep
*Sets 1-2 – 70-75%
*Sets 3-4 – 75-80%
*Sets 5-6 – 80-85%
*Sets 7-8 – 85-90%
*Sets 9-10 – 90-95%

QuickFit

Five sets for max reps (of Dips):
In 60 seconds, complete 10 Burpees and then as many reps as possible of Unbroken Ring, Stationary Dips or Box Dips
Rest 60 seconds between sets

B.
Complete two sets of:
60 second Side Plank on Right
Rest 30 seconds
60 second Side Plank on Left
Rest 30 seconds


Friday

CrossFit

A.
“12 Days Of CrossFit”
1 Clean 135|95 lb
2 HSPU
3 Front Squats 135|95 lb
4 SDLHP 135|95 lb
5 C2B Pull-ups
6 Box Jumps 24″|20″
7 Burpees
8 Push-ups
9 Wall Ball Shots 20|14 lb
10 KBS 32|24 kg
11 Dead Lifts 135|95 lb
12 Thrusters 135|95 lb

*Wod should be performed in the song format. 1, 2-1, 3-2-1, 4-3-2-1…

QuickFit

House of Cardio – 20 Minutes
Hearts – 200 Meter Medball Run
Diamonds – 15 Burpee Ball Slams
Clubs – 5 Wall Walks
Spades – 30 Push-ups
Joker – 50 Meters of Broad Jumps


Saturday

Cardio HRX30

Complete 8 sets of:
1 Minute of Rowing
1 Minute of Goblet Squats
1 Minute of Alternating Single Arm Dumbbell Push Press
1 Minute of Rest

CrossFit

A.
For perfection, not time:
15 Split Jerks @ 80% of your 1-RM

B.
Every 3 minutes, for 24 minutes (8 sets):
Clean & Jerk
*Set 1 = 1 rep @ 73%
*Set 2 = 1 rep @ 78%
*Set 3 = 1 rep @ 83%
*Set 4 = 1 rep @ 88%
*Set 5 = 1 rep @ 93%
*Set 6 = 1 rep @ 97%
*Set 7 = 1 rep @ 101%
*Set 8 = 1 rep @ 101+%

Workouts Of The Week 12-11-17 to 12-17-17

Monday

CrossFit

A.
Complete 20 rounds for time of:
5 Pull-Ups
10 Push-Ups
15 Air Squats

Time Cap: 30 minutes

Extra
Three sets of:
2 Minutes of Banded March while Holding Sandbag/Ball
Rest as needed

QuickFit

A.
For time:
Row 1000 Meters
20 Burpees Over the Erg
40 Thrusters


Tuesday

CrossFit

A.
Every two minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ 90%
*Set 8 – 1 rep @ 90%

B.
In 15 minutes build to today’s heavy…

Snatch x 1.1
(2-3 second reset between reps)

When the running clock reaches 15:00, drop back down to 65%, and then…

In 15 minutes build to today’s heavy…
Snatch x 1 rep

Make jumps of 5-10 lbs as you build loads. The goal should be to accumulate volume of PERFECT repetitions from the various positions as you build to your heaviest loads. Please understand that “today’s heavy” may not mean your lifetime PR. The purpose is productive training, so keep the focus on good mechanics, and push only when it feels good to do so. If your mechanics start to breakdown, you have achieved “heavy” for the day.

 

QuickFit

A.
Three rounds for time of:
300 Meter Run
30 Kettlebell Swings
20 Dips


Wednesday

CrossFit

A.
Four rounds for time of:
12 Box Jumps (24″/20″)
15/12 Calorie Row
9 Strict Handstand Push-Ups
15/12 Calorie Row
6 Muscle-Ups (Mod: 6 Pull-ups + 6 Dips)

Extra
One set of:
Tuck Rocks x 100 reps

Followed by…

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – V-Up to V-Sit x 6-8 reps
Interval 2 – Hand Plank Arch/Hollows x 6-8 reps

Followed by…

One set of:
Hollow Body Bounces x 100 reps

QuickFit

A.
In teams of 2, row as many meters as possible in 20 minutes:
Set the Concept 2 erg for 500 meter intervals with 20 seconds of rest between intervals, and switch partners every 500 meters.


Thursday

CrossFit

A.
Build to today’s 1-RM…

Pause Front Squat @ 3 sec + 2 Front Squats

Perform one pause squat with a 3-second hold at the bottom, followed immediately thereafter by two front squats with no prescribed tempo.

B.
Every 90 seconds, for 15 minutes (10 sets) of:
Clean x 1 rep
*Sets 1-3 – 70-75%
*Sets 4-6 – 75-80%
*Sets 7-8 – 80-85%
*Sets 9-10 – 85-90%

Extra
Three sets of:
Landmine Rows x 6 reps each arm
Rest as needed
Evil Wheels x 10-12 reps
Rest as needed

QuickFit

For time:
2000 Meter Row

immediately followed by…

Five rounds of:
6 Strict Pull-Ups
12 Goblet Squats

Time Cap: 20 Minutes


Friday

CrossFit

A.
House Of Cardio – 30 Minutes

Hearts – 10 Dumbbell Clean & Jerks
Diamonds – 10 Sit-ups
Clubs – 10 Kettlebell Swings
Spades – 10 Burpees
Joker – 50 Double-unders OR 100 Single-unders

Extra
Handstand Practice

Have some fun during this. The goal is to progress into a free standing hold (not walk).

QuickFit

House of Cardio – 20 Minutes


Saturday

Cardio HRX30

Complete 8 sets of:
1 Minute of Rowing
1 Minute of Kettlebell Sumo Deadlift High Pull
1 Minute of Alternating Weighted Box Step-up
1 Minute of Rest

CrossFit

A.
Build to today’s 1-RM Power Clean & Jerk

B.
Four sets of:
2 Clean Lift-Offs + 1 Clean Deadlift with 8-second descent
Rest as needed

C.
For completion:
400 Meter Sandbag Carry (Bear Hug)

Workouts Of The Week: 12-4-17 to 12-10-17

Monday

CrossFit

A.
Three rounds for time of:
Run 400 meters or Row 500 Meters
10 Box-Facing Burpee Box Jumps (24″/20″)
20 Chest-to-Bar Pull-Ups
10 Box-Facing Burpee Box Jumps (24″/20″)

Extra
For completion:

400 Meter Sandbag Carry (Bear Hug)

Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry.

QuickFit

A.
Three rounds for time of:

500 Meter Row
15 Dumbbell Push Presses

Extra
Four sets of:
Hollow Rocks x 30 seconds


Tuesday

CrossFit

A.
Every 2 minutes, for 20 minutes (10 sets) of:
Hang Clean + Clean
*Sets 1-3 – 65-70%
*Sets 4-6 – 70-75%
*Sets 7-8 – 75-80%
*Sets 9-10 – 80-85%

B.
Every two minutes, for 10 minutes (5 sets):

Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%

Followed by…

Every three minutes, for 9 minutes (3 sets):
Back Squat x 5 reps @ 75%

Extra
Three sets of:
Split Stance Romanian Deadlift x 8 reps each leg
Barbell Biceps Curls x 8 reps
Rest 60 seconds

QuickFit

A.
Against a three-minute running clock, complete as many rounds and reps as possible of:

3 Burpees
6 Air Squats
9 Kettlebell Swings

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

 


Wednesday

CrossFit

A.
For time:
Run 800 meters or Row 1000 meters
Immediately followed by. . .
Three rounds for time of:
20 Pull-Ups
30 Wall Ball Shots (20/14 lbs) to (9/8 Ft Target)
40 Kettlebell Swings (24/16 kg)
Immediately followed by. . .
Run 800 meters or Row 1000 meters

QuickFit

A.
Two sets for max reps of:
2 Minutes of Rowing (for calories)
Rest 30 seconds
1 Minute of Dumbbell Press OR Piked Push-Ups
1 Minute of Ring Rows OR Strict Pull-Ups
Rest 30 seconds
2 Minutes of Rowing (for calories)
Rest 3 minutes


Thursday

CrossFit

A.
Build to today’s 1-RM…

Pause Front Squat @ 2 sec + Front Squat

Perform one pause squat, followed immediately thereafter by one front squat with no prescribed tempo.

B.
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 1 rep @ 85-90%
(pause for 1-2 seconds in the receiving position)

Goal of this session is fine-tuning technique.

C.
Three sets of:
Jerk Dips x 3 reps @ 95-100%
Rest as needed

QuickFit

A.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Dumbbell Thrusters
12 Alternating Reverse Lunges with DB

Extra
Test you max plank hold on elbows.


Friday

CrossFit

A.
House Of Cardio – 30 Minutes

Hearts – 10 Dumbbell Burpees
Diamonds – 10 V-ups
Clubs – 10 Kettlebell Swings
Spades – 10 Box Jumps
Joker – 200 Meter Dumbbell Farmers Carry

Extra
Three sets:
Weighted Strict Pull-Ups x 5 reps
Dumbbell Bench Press x 12 reps
Alternating Dumbbell Hammer Curl x 8 reps each arm
Rest 2 minutes

QuickFit

House of Cardio – 20 Minutes


Saturday

Cardio HRX30

Complete 8 sets of:
1 Minute of Rowing
1 Minute of Wall Ball Shots
1 Minute of Mountain Climbers
1 Minute of Rest

CrossFit

A.
Every 2 minutes, for 10 minutes (5 sets) of:

Rack Pull
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%

B.
Every 90 seconds, for 9 minutes (6 sets):
Rack Pull x 3 reps @ 75%

 

C.
Every 2 minutes, for 6 minutes (3 sets):
Halting Snatch Deadlift + 2 Snatch Pulls @ 90-95% of 1-RM Snatch

D.
For max load and distance:
5 Minutes of Sandbag Carry

Go heavy, and keep moving.

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GROUP TRAINING SCHEDULE

*Times may vary on Holidays

MON - WED - FRI

5:45 AM – CUDAFIT 45
7:15 AM – CUDAFIT 45
8:45 AM – CUDAFIT 45
9:30 AM – CUDAFIT 45
10:15 AM – CUDAFIT 45

4:15 PM – CUDAFIT 45
5:00 PM – CUDAFIT 45
5:45 PM – CUDAFIT 45
6:30 PM – CUDAFIT 45
7:15 PM – CUDAFIT 45

tUE - THUR

7:15 AM – CROSSFIT
8:45 AM – CROSSFIT
9:30 AM – CROSSFIT

4:15 PM – CROSSFIT
5:00 PM – CROSSFIT
5:45 PM – CROSSFIT
6:30 PM – CROSSFIT
7:15 PM – CROSSFIT

SAT

9:00 AM – CUDAFIT 45
9:45 AM – CUDAFIT 45
10:30 AM – CUDAFIT 45
11:15 AM – CUDAFIT 45
12:00 PM – MOBILITY & YOGA

SUN

10:30 AM – CUDAFIT 45
11:15 AM – CUDAFIT 45