Workouts Of The Week: 2-26-2018

Monday

Endurance

A.
In teams of two, complete as many rounds as possible in 30 minutes of:
“Dissecting Kelly”
400 Meter Run
30 Box Jumps (24″/20″)
30 Wall Ball Shots (20/14 lbs)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

QuickFit

A.
For time:
Run 400 Meters
40 Kettlebell Swings
40 Single-Arm Dumbbell Thrusters
40 Kettlebell Swings
Run 400 Meters

Tuesday

Strength

A.
Every 2 minutes, for 10 minutes (5 sets):
Bench Press x 2-4 reps

Followed by…

Every 3 minutes, for 6 minutes (2 sets):
Bench Press x Max Reps @ 90% of today’s heaviest set

B.
Three sets of:

Pallof Press x 10 reps
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Evil Wheels x 6 reps
(slow and controlled…the slower, the better)
Rest as needed

QuickFit

A.
Every 10 minutes, for 20 minutes (2 sets) for times:
Row 750/600 Meters
6 Knee To Elbows
9 Pull-ups
12 Pike Push-Ups or Standard Push-ups

Wednesday

Endurance

A.
Every 10 minutes, for 40 minutes (4 sets) for times:
Row 1000/800 Meters
7 Toes to Bar
10 Chest-to-Bar Pull-Ups
12 Strict Handstand Push-Ups

QuickFit

A.
Complete as many rounds and reps as possible in 12 minutes of:

12 Dumbbell Power Cleans
12 Alternating Reverse Lunges with Dumbbells
12 Burpees

Thursday

Strength

A.
Four sets of:
Back Squat x 4 reps
Rest 3 minutes

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

C.
Four sets of:
Biceps Curls x 8 reps
Rest 30 seconds
Reverse Snow Angel x 30 seconds
Rest 30 seconds

QuickFit

A.
Three sets for max reps of:

90 seconds of Dips
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Push-Ups
Rest 30 seconds

Friday

Endurance

A.
House Of Cardio  – 40 Minutes
Hearts ♥️ –
10 Ring Dips
Diamonds ♦️ – 
15 Push-ups
Clubs ♣️ –
20 Kettlebell Swings
Spades ♠️ –
16 Single Arm Hang Dumbbell Snatch (8 per side)
Joker  – 
600 Meter Run

QuickFit

A.
House Of Cardio  – 20 Minutes

Saturday

Cardio HRX30

Complete 8 sets of:
1 Minute of Rowing
1 Minute of Kettlebell Sumo Deadlift High Pulls
1 Minute of Russian Twists
1 Minute of Rest

Strength

A.
Take 15 Minutes to build to today’s heavy…

Dead-Stop Front Squat x 1 rep

Followed by…

Three sets of:
Front Squat x 2-3 reps @ 85-90% of today’s heavy Dead-Stop Front Squat
Rest as needed

B.
Every 2 minutes, for 16 minutes (8 sets):
1 Clean Lift-Off + Hang Clean + Clean

Workouts Of The Week: 2-19-2018

Monday

CrossFit

A.
Two sets for times of:
Row 750/600 Meters
20 Toes to Bar
40 Reverse Lunges with Kettlebell (24/16 kgs)
Rest the same length of time the first set took you – 1:1 Work:Rest Ratio

B.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Death March x 20 reps
Station 2 – Push-Ups x 12-20 reps
Station 3 – Chin-Ups x 6-8 reps
(add weight to the chin-ups if you can do so and still hold the rep range)

QuickFit

A.
For time:
40 Wall Ball Shots
20 Box Jump-Up and Step Downs
30 Wall Ball Shots
15 Box Jump-Up and Step Downs
20 Wall Ball Shots
10 Box Jump-Up and Step Downs

Tuesday

CrossFit

A.
Three sets of:
Back Squat x 4 reps
Rest 3 minutes

B.
Every three minutes, for 12 minutes (4 sets) of:

Strict Shoulder Press x 3 reps @ 88-92% of 1-RM

Immediately followed by…

Every two minutes, for 6 minutes (3 sets) of:
Push Press x Max Reps @ same weight as today’s Shoulder Presses

C.
Two sets of:
Barbell Curls x 10-15 reps
Dumbbell Front Raise x 8-12 reps
Straight Arm Barbell Pull Over x 10 reps
Weighted Sit-up x 10-15 reps
Rest as needed

QuickFit

A.
2 Sets for max reps/calories:
2 Minutes of Kettlebell Swings
2 Minutes of Push-Ups
2 Minutes of Rowing
Rest 2 Minutes

Wednesday

CrossFit

A.
Every minute, on the minute, for 15 minutes (5 sets):

Minute 1 – 5-9 Strict Handstand Push-Ups
Minute 2 – 8-12 Chest-to-Bar Pull-Ups
Minute 3 – 10-15 Burpees

Please increase or decrease the prescribed reps to make this session challenging, but manageable for your current ability level.

B.
For time:
50 Wall Ball Shots (20/14 lbs)
100 Double-Unders
40 Wall Ball Shots
80 Double-Unders
30 Wall Ball Shots
60 Double-Unders

QuickFit

A.
Every 10 minutes, for 20 minutes (2 sets) for times:
Run 400 Meters
15 Burpees
20 Reverse Lunges
Run 400 Meters

Thursday

CrossFit

A.
Every 3 minutes for 15 minutes (5 sets) of:
Close Grip Bench Press x 6-8 reps

B.
Four sets of:
Snatch-Grip Romanian Deadlift x 6 reps
Rest 60 seconds
100-Meter Suitcase Carry
(hold a heavy DB or KB at side in suitcase carry, switch arms at 50-meters)
Rest 60 seconds
Bulgarian Split Squats x 8-10 reps each leg
Rest 60 seconds
Medicine Ball Hamstring Curls x 15-20 reps
Rest 60 seconds

QuickFit

A.
Every minute, on the minute, for 18 minutes (6 sets):
Minute 1 – 40 seconds of Handstand Push-Ups or L-Seated DB Presses
Minute 2 – 40 seconds of Burpees
Minute 3 – 40 seconds of V-Ups or Sit-ups

Friday

CrossFit

A.
Every 8 minutes, for 32 minutes (4 sets) for times:
20/15 Calories of Rowing
15 Thrusters (95/65 lbs)
15 Toes to Bar
400 Meter Run

QuickFit

A.
In teams of two, complete as many reps as possible in 18 minutes of:
Run 300 Meters (partners must stay together)
50 Kettlebell Swings (25 each)
20 Ring Rows or 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 Ball Slams
1 Minute of Plank Hold
1 Minute of Rest

CrossFit

A.
Every two minutes, for 20 minutes (10 sets):

Hang Snatch + Snatch + 2 Overhead Squats

Build over the course of the 10 sets to today’s heavy.

B.
Five sets of:

Bent-over Row x 6-8 reps

Workouts Of The Week: 2-12-18 to 2-18-18

Monday

CrossFit

A.
“Baseline Interval Test” 
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs to 10′)

Set Time Cap: 4 Minutes

Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.

QuickFit

A.
Every 5 minutes, for 15 minutes (3 sets) for times:
10 Push-ups
15 Hanging Knee Raise
20 Ring Rows
25 Wall Ball Shots

Set Time Cap: 4 Minutes


Tuesday

CrossFit

A.
Six sets of:
Deadlift x 3 reps @ 75% of 1-RM Deadlift
(let the barbell come to a dead-stop on each rep, open your hand with the barbell on the floor, then re-grip and lift)
Rest 3 minutes

B.
Every minute, on the minute, for 12 minutes (3 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 20 reps
Interval 2 – Wall Climb x 4 reps
Interval 3 – Ring Pull-Ups (with False Grip) x 8 reps
Interval 4 – Ring Dips (with or without scaling option) x 12 reps

C.
One set of:
Sit-ups x 100 reps

QuickFit

A.
For time:
40 Russian Kettlebell Swings (heavy)
20 Burpees
30 Russian Kettlebell Swings
15 Burpees
20 Russian Kettlebell Swings
10 Burpees


Wednesday

CrossFit

A.
Five rounds for time of:
400 Meter Run
6 Ground to Overhead (155/105 lbs)
12 Chest-to-Bar Pull-Ups

QuickFit

A.
Three sets for max reps, each against a 3-minute running clock:
Row 500 Meters
L-Seated Dumbbell Press x Max Reps
Rest 3 minutes between sets


Thursday

CrossFit

A.
Four sets of:
Back Squat x 6 reps
Rest 3 minutes

Select a weight that will make your final 2-3 reps of your final set extremely difficult.

B.
Every four minutes, for 20 minutes (5 sets) of:
Bench press x 6 reps
Push-ups x Max Unbroken Reps

QuickFit

A.
Complete as many rounds and reps as possible in 18 minutes of:

300 Meter Run
6 Strict Pull-Ups
12 Alternating Single-Arm Dumbbell Snatches


Friday

CrossFit

A.
House Of Cardio  – 40 Minutes
Hearts ♥️ –
20 Ball Slams
Diamonds ♦️ – 
10 Burpees Over Slam Ball
Clubs ♣️ –
200 Meter Run w/ Slam Ball
Spades ♠️ –
10 Strict Hand Stand Push-ups
Joker  – 
50 Air Squats

QuickFit

A.
Complete as many rounds and reps as possible in 16 minutes of:
30/20 Calories of Rowing
30 Goblet Squats
30 Alternating Reverse Lunges


Saturday

Cardio HRX30

Complete 8 sets of:
1 Minute of Rowing
1 Minute of Mountain Climbers
1 Minute of Hollow Body Hold OR Plank
1 Minute of Rest

CrossFit

A.
Every 2 minutes, for 20 minutes (10 sets):

2 Clean Lift-Offs + Power Clean

Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your second lift-off, reset and perform a power clean.

B.
Five sets of:
Strict Overhead Press
* Set 1 – 5 reps @ 80-85%
* Set 2 – 4 reps @ 85-90%
* Set 3 – 3 reps @ 90-95%
* Set 4 – 2 reps @ 95-98%
* Set 5 – 1 rep @ 100-105%
Rest 2-3 minutes between sets.

Workouts Of The Week: 2-5-18 to 2-11-18

Monday

CrossFit

For time:
60 Calorie Row
50 Wall Ball Shots (20/14 lbs)
40 Alternating Dumbbell Snatches (50/35 lbs)
30 Pull-Ups
20 Strict Handstand Push-Ups
– Rest 8 minutes –
30 Calorie Row
25 Wall Ball Shots (20/14 lbs)
20 Alternating Dumbbell Snatches (50/35 lbs)
15 Pull-Ups
10 Strict Handstand Push-Ups

QuickFit

A.
For time:

Row 1000 Meters

Rest until relatively recovered, and then…

B.
Two sets of:

Bulgarian Split Squats x 10-15 reps each leg
Single-Arm Dumbbell Row x 8 reps
Rest 60 seconds

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 @ 90%

(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)

Remember, this is 90% of your last successfully tested 1-RM – not a hypothetical number you think that you might be able to squat.

B.
Every minute, on the minute, for 12 minutes:

Hang Snatch + Snatch @ 75-80% of 1-RM

C.
Three sets of:

Barbell Hip Thrusts x 10 reps

QuickFit

A.
Every 6 minutes, for 18 minutes (3 sets), for times:
Row 500 Meters
30 Kettlebell Swings
15 L-Seated Dumbbell Presses or Hand Stand Push-ups

Wednesday

CrossFit

A.
Four sets for times of:
Run 600 Meters
20 Bar-Facing Burpee Over Barbell
10 Hang Cleans (115/75 lbs)
Rest 4 minutes

QuickFit

A.
Every 10 minutes, for 20 minutes (2 sets) for times:
Run 400 Meters
15 Burpees
20 Reverse Lunges
Run 400 Meters

Thursday

CrossFit

A.
Every 2 minutes for 8 minutes (4 sets):

30 seconds of Shoulder to Overhead

Sets 1-2: Push Press @ 45-55% of 1-RM Split Jerk
Sets 3-4: Push-Jerk @ 55-65% of 1-RM Split Jerk

B.
Three sets of:

Max Rep Dumbbell Bench Press
Immediately followed by…
Max Rep Push-Ups
Immediately followed by…
Max Rep Strict Pull-Ups
Rest 2 minutes

*Goal is to get 15-20 reps on Dumbbell Bench Press, if you hit 25+ then its too light.

C.
Every minute, on the minute, for 9 minutes (3 sets) of:

Interval 1 – V-Up to V-Sitx 12 reps
Interval 2 – Med Ball Alligator Crawlsx 6 meters
Interval 3 – Straight Body Ceiling Reaching Crunches x 20 reps

QuickFit

A.
Every minute, on the minute, for 20 minutes (4 sets of each):
Minute 1 – Row x 40 seconds
Minute 2 – Hanging Knee Raises x 40 seconds
Minute 3 – Dips x 40 seconds
Minute 4 – Push-ups x 40 seconds
Minute 5 – Rest

Friday

CrossFit

A.
Every minute, on the minute, for 21 minutes:

Minute 1: Row 15/10 Calories
Minute 2: 7-15 Toes-to-Bar
Minute 3: 8-12 Thrusters (75/45 lbs)

B.
Three sets of:

Landmine Row x 6 reps each arm
Rest as needed
Ring Dips x 10-12 reps
Rest as needed
Dumbbell Hammer Curl x 10-12 reps
Rest as needed

QuickFit

A.
Three rounds for time of:
30 Kettlebell Swings
20 Jumping Lunges

Time Cap: 12 minutes

B.
Two sets of:

Side Plank x 45 seconds each side
Rest 60 seconds

Saturday

Cardio HRX30

Complete 8 sets of:
1 Minute of Rowing
1 Minute of Burpees
1 Minute of Air Squats
1 Minute of Rest

CrossFit

A.
Every two minutes, for 20 minutes:

Clean & Jerk x 1 rep

Loads per set (by %) – 60, 65, 70, 75, 80, 85, 90, 90+, 90+, 90+

B.
Five sets of:

Strict Overhead Press
*Set 1: 4 reps @ 65%
*Set 2: 3 reps @ 75%
*Set 3: 2 reps @ 85%
*Set 4: 1 rep @ 90-95%
*Set 5: MAX REPS @ 75%
Rest exactly 2 minutes between sets.

 

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