Workouts Of The Week: 1-29-18 to 2-4-18

Monday

CrossFit

A.
Two sets for times of:
100 Double-Unders
10 Bar Muscle-Ups
20 Burpee Box Jumps
30 Dumbbell Reverse Lunges
500 Meter Run
Rest 4 minutes

QuickFit

A.
Complete as many rounds and reps as possible in 14 minutes of:
30 Russian Kettlebell Swings
15 Dumbbell Presses or Handstand Push-Ups
10 Goblet Squats


Tuesday

CrossFit

A.
Every 3 minutes, for 15 minutes (5 sets):

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

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 87%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

B.
Three sets of:
Death March x 20 Steps
Immediately followed by. . .
Banded Good Morning x 20 reps
Rest as needed

QuickFit

A.
In teams of two, partners alternate movements for as many rounds and reps as possible in 16 minutes of:
10 Single-Leg Hip Bridge (each leg )
15 Dumbbell Thrusters
20 Calories of Rowing


Wednesday

CrossFit

A.
For time:

50/35 Calorie Row
40 Alternating Pistols
30 Pull-Ups
20 Hang Power Snatches (75/45 lbs)

Rest until the running clock reaches 15:00, and then…

For time:
30 Chest-to-Bar Pull-Ups
30 Overhead Squats (75/45 lbs)

B.
400 Meter Sandbag Carry

QuickFit

A.
For time:
60 Jumping Lunges
40 Russian Kettlebell Swings
20 Push-Ups
10 Pull-Ups
600 Meter Run
10 Pull-Ups
20 Push-Ups
40 Russian Kettlebell Swings
60 Jumping Lunges

Time Cap: 20 minutes


Thursday

CrossFit

A.
Every two minutes, for 20 minutes (10 sets) of:
Push Press x 3-4 reps

B.
Three sets of:
Dumbbell Bench Press x 6-8 reps
Rest as needed
Landmine Rows x 6-8 reps
Rest as needed

QuickFit

A.
In teams of two, partners alternate movements for as many rounds and reps as possible in 18 minutes of:

30/24 Calories of Rowing
20 Burpees
20 Ring Rows


Friday

CrossFit

A.
House Of Cardio  – 30 Minutes
Hearts ♥️ – 30 Hollow Body Bounces
Diamonds ♦️ – 20 Ball Slams
Clubs ♣️ – 100 Meter Farmers Carry
Spades ♠️ – 10 Dumbbell Push Press
Joker  – 30 Burpees

B.
Every minute, on the minute, for 10 minutes (2 sets of each):
Minute 1 – Supine Ring Rows x 8-10 reps
Minute 2 – Side Plank (Left) x 40 seconds
Minute 3 – Side Plank (Right) x 40 seconds
Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled)
Minute 5 – Hollow Rocks or Hold x 30-40 seconds

QuickFit

A.
House Of Cardio – 18 Minutes


Saturday

Cardio HRX30

Complete 8 sets of:
1 Minute of Rowing
1 Minute of Wall Ball Shots
1 Minute of Plank Jacks
1 Minute of Rest

CrossFit

A.
Every two minutes, for 12 minutes (6 sets):
2 Front Squats + Jerk @ 94-97% of 1-RM C&J

B.
Strict Overhead Press
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 5 reps @ 75%
*Set 5 – 3 reps @ 80%
*Set 6 – 1 rep @ 85%
*Set 7 – 5 reps @ 80%
*Set 8 – 3 reps @ 85%
*Set 9 – 1 rep @ 90%
Rest exactly 2 minutes between sets.

C.
Two sets of:
Dumbbell Skull Crushers x 10-12 reps
Rest 30 seconds
Banded Overhead Triceps Extensions x 30 reps
Rest 30 seconds
Dumbbell Biceps Curls x 15 reps
Rest 90 seconds

Workouts Of The Week: 1-22-18 to 1-28-18

Monday

CrossFit

A.
Three sets for times of:
40 Wall Ball Shots (20/14 lbs)
30 Alternating Dumbbell Snatches (50/35lb)
20 Pull-Ups
10 Strict Handstand Push-Ups
Rest 4 minutes

QuickFit

A.
Complete as many rounds and reps as possible in 16 minutes of:
15 Wall Ball Shots
10 Alternating Single-Arm Dumbbell Snatches
10 Sit-ups
5 Renegade Rows (each side)


Tuesday

CrossFit

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 85%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Rest 3 minutes, and then…

One set of:
Back Squat x the same number of reps achieved for max reps with 75% of your 1-RM

B.
Three sets of:
Stiff Leg Deadlift x 10 reps
Rest 90 seconds
Barbell Hip Thrusts x 10 reps
(go as heavy as possible – but be sure to get full hip extension)
Rest As needed

QuickFit

A.
In teams of two, partners alternate complete rounds for as many rounds and reps as possible in 15 minutes of:
5 Dumbbell Push Presses
10 Burpees

Non-working partner holds plank position. If you need the rest, take the rest break.


Wednesday

CrossFit

A.
For time:

Run 800 Meters
50 Goblet Squats (24/16 kg)

Rest 3 minutes…Then

Four rounds for time of:
60 Double-Unders
12 Strict Handstand Push-Ups

Rest 3 minutes…Then

For time:
50 Burpee Box Jumps (24″/20″)

QuickFit

A.
Three rounds for time of:
300 Meter Run
20 Ball Slams
10 Hanging Leg Raises (or Toes to Bar)


Thursday

CrossFit

A.
Every 3 minutes for 6 minutes (2 sets):

Push Jerk x 8-10 reps @ 40-50% of 1-RM Jerk
(3 second pause in dip, 3 second pause in receiving)

immediately followed by. . .

Every 3 minutes for 6 minutes (2 sets):
Push Jerk x 6-8 reps @ 50-60% of 1-RM Jerk
(2 second pause in dip, 2 second pause in receiving)

immediately followed by. . .

Every 3 minutes for 6 minutes (2 sets):
Push Jerk x 4-6 reps @ 60-70% of 1-RM Jerk
(1 second pause in receiving)

B.
Every two minutes, for 12 minutes (6 sets):
2 Front Squats + Jerk @ 92-95% of 1-RM C&J

C.
Three sets of:
Single-Arm Kettlebell Rows x 6-8 reps
Barbell Upright Rows x 10-12
Rest as needed

QuickFit

A.
Five rounds for max calories/reps of:
30 seconds of Rowing
Rest 30 seconds
30 seconds of Single or Double-Unders
Rest 30 seconds
30 seconds of Supine Ring Rows or Chin-ups
Rest 30 seconds


Friday

CrossFit

A.
Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:

3 Strict Handstand Push-Ups
6 Strict Pull-Ups
9 Toes-to-Bar
12 Russian Kettlebell Swings (32/24 kg)
15 Calories of Rowing

Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 toes to bar, Partner B does 12 kettlebell swings, Partner A does 15 calories of rowing, then Partner B does 3 strict handstand push-ups, and so on…for the duration of the 24 minutes.

B.
Two sets of:

20 Dumbbell Tate Press
20 Dumbbell Floor Press
(perform as a complex laying flat on the floor.)
Rest 2 minutes

C.
Complete two sets of:
Hollow Body Bounces x 50 reps
Side Hand Plank with Hip Thrusts x 20 reps (10 reps each side)
Straight Body Ceiling-Reaching Crunches x 20 reps

QuickFit

A.
Complete as many rounds and reps as possible in 18 minutes of:
10 Calories Row
20 Russian Kettlebell Swings
200 Meter Run
20 Russian Kettlebell Swings


Saturday

Cardio HRX30

Complete 8 sets of:
1 Minute of Rowing
1 Minute of Russian Twists
1 Minute of Push-ups
1 Minute of Rest

CrossFit

A.
Every 90 seconds, for 12 minutes (8 sets) of:
Clean + Front Squat @ 85% of your 1-RM Clean

B.
Build to today’s 1-RM Snatch from 2″ Below the Knee
(pause 2 full seconds in the starting position before snatching)

Followed by…

Every minute, on the minute, for 12 minutes:
Snatch x 1 rep @ today’s heavy from below the knee

C.
Three sets of:
10 Dumbbell Hammer Curl (each side)
15 Dumbbell Standing Tricep Extension
Rest 60 seconds

Workouts Of The Week: 1-15-18 to 1-21-18

Monday

CrossFit

A.
Three sets, performed against a 7-minute clock of:
Row 1000 meters
Max Rep Wall Ball Shots (20/14 lbs)
Rest 4 minutes between sets.

QuickFit

A.
For time:
400 Meter Run
40 Reverse Lunges with Kettlebells
40 V-Ups
40 Push-ups
400 Meter Run


Tuesday

CrossFit

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

Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 83%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Rest 3 minutes, and then…

One set of:
Back Squat x the same number of reps achieved for max reps with 73% of your 1-RM

B.
Three sets of:
Banded March with Front-Loaded Carry x 3 minutes
Rest as needed

QuickFit

A.
Three rounds for time of:

30/20 Calories of Rowing
30 Kettlebell Swings


Wednesday

CrossFit

A.
Every minute on the minute for 30 minutes:
Minute 1: 12/7 Calories of Rowing
Minute 2: 8-12 Burpees
Minute 3: 10-15 Barbell Overhead Squats (45/35 lbs)

QuickFit

Complete as many rounds and reps as possible in 16 minutes of:
10 Dumbbell Snatches
10 Burpees


Thursday

CrossFit

A.
Three sets of:
Push Press x Max Reps
Rest 60 seconds
Push Press x Max Reps (Lower weight by 10-20lbs)
Rest 60 seconds
Push Press x Max Reps (Lower weight again by 10-20lbs)
Rest 3 minutes

Choose barbell weight that will allow you 4-6 push presses, and aim for true maximal effort in number of repetitions you can achieve.

B.
Three sets of:
Dumbbell Strict Press x Max Reps
immediately followed by…
Push-Ups x Max Reps
immediately followed by…
Toes-to-Bar x Max Reps
Rest 90 seconds

Choose dumbbell weights that will allow you 12-15 strict presses, and aim for true maximal effort in number of repetitions you can achieve.

C.
Two sets for max reps of:

60 seconds of Stiff Leg Deadlift
Rest 60 seconds

Keep the weight light, around 25% of your max deadlift with the goal of moving for the full 60 seconds.

QuickFit

A.
Complete as many reps as possible in 15 minutes of:
Minutes 0 – 5:
30 Seconds of Wall Ball Shots (Partner A)
30 Seconds of Wall Ball Shots (Partner B)
Minutes 5 – 10:
30 Seconds of Wall Sit Hold (Partner A)
30 Seconds of Wall Sit Hold (Partner B)
Minutes 10 – 15:
30 Seconds of Inverted Row with Rings (Partner A)
30 Seconds of Inverted Row with Rings (Partner B)


Friday

CrossFit

A.
🎲 House Of Cardio 🎲 – 40 Minutes
Hearts ♥️ – 20 Sit-ups
Diamonds ♦️ – 20 Alternating Dumbbell Snatches
Clubs ♣️ – 20 Russian Kettlebell Swings
Spades ♠️ – 10 Atomic Push-ups
Joker 🃏 – 600 Meter Run

QuickFit

Team Wod

In teams of two, complete as many reps in 18 minutes of:
Run 400 Meters (partners must stay together)
50 Kettlebell Swings (25 each)
20 Pull-Ups (10 each)

Partners must run together, and may only start kettlebell swings once both members are back at their station.


Saturday

Cardio HRX30

Complete 8 sets of:
1 Minute of Rowing
1 Minute of Burpee Box Jump
1 Minute of Dumbbell Thrusters
1 Minute of Rest

CrossFit

A.
Every two minutes, for 12 minutes (6 sets):
3 Front Squats + Jerk @ 90-92% of 1-RM C&J

B.
Strict Overhead Press
Set 1: 5 reps @ 60% of 1-RM
Set 2: 3 reps @ 75%
Set 3: 1 rep @ 80-85%
Set 4: 7 reps @ 65-70%
Set 5: 7 reps @ 65-70%
Set 6: 7 reps @ 65-70%
Set 7: 7 reps @ 65-70%
Rest exactly 2 minutes between sets.

*If you were able to perform all sets and percentages last week then increase by 2-3%

C.
Three sets of:
10 Dumbbell Front Raise
10 Dumbbell Side Raise
10 Dumbbell Reverse Flies
Rest 60 seconds

Workouts Of The Week: 1-8-18 to 1-14-18

Monday

CrossFit

A.
Every 5 minutes, for 20 minutes (4 sets):
20/15 Calorie Row
10 Burpee Knee Tucks
15 Toes-to-Bar
20 Dumbbell Thrusters (30/15 lbs)

B.
Three sets of:
Barbell Good Mornings x 8 reps
Rest as needed
Weighted Box Step-Ups (Dumbbells or Kettlebells farmers hold) x 8 reps per leg
Rest as needed
Super-Man Extensions x 20 reps
Rest as needed

QuickFit

A.
Two sets for max reps, each against a 5-minute running clock, of:
500 Meter Row
15 Dumbbell Thrusters
Max Reps of Burpees
Rest 4 minutes between sets


Tuesday

CrossFit

A.
Every minute, on the minute, for 12 minutes:
Back Squat x 2 reps @ 80-85%

B.
Build to today’s heavy…
Snatch

Followed by…

Every minute, on the minute, for 12 minutes:
Snatch x 1 rep @ 90% of today’s heavy

 

QuickFit

A.
Three rounds for time of:
400 Meter Run
30 Kettlebell Swings


Wednesday

CrossFit

Every 3 minutes, for 36 minutes (3 sets of each):
Station 1 – 40/30 Calories of Rowing
Station 2 – 20 Kettlebell Swings (24/16 kg) + 20 Wall Ball Shots (20/14 lbs)
Station 3 – Run 600 Meters
Station 4 – 15 Chest-to-Bar Pull-Ups + 15/10 Strict Handstand Push-Ups

QuickFit

B.
Five sets for max reps/calories:
30 seconds of Rowing Sprint (for calories)
Rest 30 seconds
30 seconds of Jumping Lunges
Rest 30 seconds
30 seconds of Sit-Ups
Rest 30 seconds


Thursday

CrossFit

A.
Six sets of:
Split Jerk x 6-8 reps*
Rest as needed

*Sets 1-2 @ 40% of 1-RM Split Jerk
(3 second pause in dip, 3 second pause in receiving)
*Sets 3-4 @ 50% of 1-RM Split Jerk
(1 second pause in dip, 2 second pause in receiving)
*Set 5-6 @ 60% of 1-RM Split Jerk
(1 second pause in receiving)

B.
Three sets of:
Dumbbell Strict Press x Max Reps
immediately followed by…
Dumbbell Push Press x Max Reps
immediately followed by…
Chin-Ups x Max Reps
Rest 90 seconds

Choose dumbbell weights that will allow you 5-6 strict presses, and aim for true maximal effort in number of repetitions you can achieve.

C.
Every minute, on the minute, for 8 minutes:
5 Side Delt Raise
5 Biceps Curls

For Delt Raises go heavy, 5 reps should be the max you can do.

QuickFit

A.
Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
40 Push-Ups
20 Wall Ball Shots


Friday

CrossFit

A.
Team Wod

In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
25 Air Squats
20 Mountain Climbers
15 Kettlebell Swings
10 Burpees
5 Strict Pull-Ups

Partner A starts with 25 air squats, Partner B then performs 20 mountain climbers, Partner A then performs 15 kettlebell swings, Partner B does 10 burpees, Partner A does 5 strict pull-ups, then Partner B does 25 air squats…and so on.

B.
Every minute, on the minute, for 9 minutes (3 sets) of:
Interval 1 – Hollow Body Sit-Up to L-Sit on Kettlebells x 5-10 reps
Interval 2 – Dragon Flag Negatives x 3-6 reps @ 50A0
Interval 3 – Alternating Single-Leg Cross Toes-To-Bar x 10-20 reps

QuickFit

Team Wod

In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 18 minutes of:
25 Air Squats
20 Mountain Climbers
15 Kettlebell Swings
10 Burpees
5 Strict Pull-Ups/Ring Rows

Partner A starts with 25 air squats, Partner B then performs 20 mountain climbers, Partner A then performs 15 kettlebell swings, Partner B does 10 burpees, Partner A does 5 strict pull-ups, then Partner B does 25 air squats…and so on.



Saturday

Cardio HRX30

Complete 8 sets of:
1 Minute of Rowing
1 Minute of Alternating Dumbbell Snatch
1 Minute of Kettlebell Sumo Deadlift High Pull
1 Minute of Rest

CrossFit

A.
Build to 85-90% of your 1-RM Clean, and then…

Every 2 minutes, for 16 minutes (8 sets):
Clean + 3 Front Squats @ 80-85% of your 1-RM Clean

B.
Four sets for max reps of:
30 seconds of Power Cleans
Rest 60 seconds

Set 1: 55% of 1-RM Clean
Set 2: 60% of 1-RM Clean
Set 3: 65% of 1-RM Clean
Set 4: 70% of 1-RM Clean

C.
Seven sets of:
Strict Overhead Press
Set 1: 5 reps @ 60% of 1-RM
Set 2: 3 reps @ 75%
Set 3: 1 rep @ 80-85%
Set 4: 7 reps @ 65-70%
Set 5: 7 reps @ 65-70%
Set 6: 7 reps @ 65-70%
Set 7: 7 reps @ 65-70%
Rest exactly 2 minutes between sets.

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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

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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