Workouts Of The Week: 3-26-2018

Monday

Endurance

A.
Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
15 Pull-Ups

Rest 5 minutes, then…

B.
Complete as many rounds and reps as possible in 15 minutes of:
40 Double-Unders
20 Wall Ball Shots (20/14 lbs)
10 Toes to Bar

QuickFit

A.
Complete as many rounds and reps as possible in 12 minutes of:
25/15 Calories of Rowing
20 Sit-Ups
15 Wall Ball Shots

Tuesday

Strength

A.
Every 2 minutes for 36 minutes, complete 6 sets of:
Station 1 – Bench Press x 5 reps OR Dumbbell Bench Press x 10-12 reps
Station 2 – Bent-Over Dumbbell Reverse Flies x 12-15 reps
Station 3 – L-Sit Tuck to Extension x 6 reps OR Hollow Hold x 45 seconds

QuickFit

A.
Complete as many rounds and reps as possible in 12 minutes of:
10 Dips
10 Push-Ups
20 Kettlebell Swings

Wednesday

Endurance

A.
Every 8 minutes, for 40 minutes (5 sets) for times:
Row 500/400 Meters
15 Burpee Box Jumps (24″/20″)
Run 300 Meters

Modify the workout appropriately such that you get at least 90 seconds to 2 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 7-minute mark, scale back accordingly.

QuickFit

A.
Every 8 minutes, for 16 minutes (2 sets) for times:
Row 400/300 Meters
10 Burpees
10 Jumping Lunges
Run 300 Meters

Modify the workout appropriately such that you get at least 90 seconds to 2 minutes of rest between sets.

Thursday

Strength

A.
Every 2 minutes for 36 minutes, complete 6 sets of:
Station 1 – Back Squat x 6-8 reps
Station 2 – Medicine Ball Hamsting Curls x 15-20 reps
Station 3 – Hollow Body Roll to Superman x 6 rolls each way

QuickFit

A.
Complete as many reps as possible in 14 minutes:
12 Dumbbell Thrusters
12 Pull-Ups or 24 Ring Rows

Friday

Endurance

A.
House Of Cardio  – 40 Minutes
Hearts ♥️ –
15 Ball Slams
Diamonds ♦️ – 
200 Meter Run w/ Slam Ball
Clubs ♣️ –
20 Kettlebell Swings
Spades ♠️ –
15 Push-ups
Joker  –
40 Goblet Squats

QuickFit

A.
House Of Cardio  – 17 Minutes

Saturday

Cardio HRX30

Complete 8 sets of:
1 Minute of Rowing
1 Minute of Dumbbell Push Press
1 Minute of Plank Hold
1 Minute of Rest

Strength

A.
Every 2 minutes for 36 minutes, complete 6 sets of:
Station 1 – Power Clean x 1 rep (building to heavy single)
Station 2 – 100 Meter Farmers Carry
Station 3 – Plank Hold x 60 seconds

Newer athletes should practice 5 hang power cleans

Workouts Of The Week: 3-19-2018

Monday

Endurance

A.
In teams of two, alternating each movement, complete as many rounds and reps in 32 minutes of:
300 Meter Run
40 Air Squats
10 Burpee Box Jump Overs (24″/20″)

QuickFit

A.
In teams of two, alternating each movement, complete as many rounds and reps in 17 minutes of:
300 Meter Run
30 Air Squats
10 Burpee Box Step-Overs (20″/16″)

Tuesday

Strength

A.
Every 2 minutes, for 32 minutes (4 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps
Station 2 – Single-Arm Dumbbell Row x 8 reps each
Station 3 – Hanging Med-Ball Hamstring Curls x 10-12 reps
Station 4 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps

QuickFit

A.
Complete as many rounds and reps as possible in 14 minutes of:
21 Calorie Row
15 Burpees (Over the Erg if space allows)
9 Strict Pull-Ups or 18 Ring Rows

Wednesday

Endurance

A.
Five rounds for time of:
600 Meter Run
9 Toes to Bar
6 Chest-to-Bar Pull-Ups
3 Bar Muscle-Ups

QuickFit

A.
For time:
30 Wall Ball Shots
30 Reverse Lunges with KB/DB
20 Wall Ball Shots
20 Reverse Lunges with KB/DB
10 Wall Ball Shots
10 Reverse Lunges with KB/DB

Thursday

Strength

A.
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – Supine Ring Rows x 10-12 reps OR 4-8 Ring Muscle-Ups
Station 2 – Nose-to-Wall Handstand Hold x 60 seconds
Station 3 – L-Sit or Hollow Hold x 30-60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

B.
Five sets of:
Push Press x 8-10 reps
Rest 60 seconds
Dips x Max Reps
(add weight or assistance to allow your rep range to sit between 10-15 reps)
Rest 60 seconds

QuickFit

A.
Complete as many rounds and reps in 18 minutes of:
300 Meter Run
10 Strict Pull-Ups or 20 Ring Rows

Friday

Endurance

A.
2 Rounds For time:
40 Wall Ball Shots (20/14 lbs)
20 Burpee Box Jumps (20″/20″)
30 Wall Ball Shots
15 Burpee Box Jumps
20 Wall Ball Shots
10 Burpee Box Jumps
10 Wall Ball Shots
5 Burpee Box Jumps

QuickFit

A.
Complete 4 sets of:
1 Minute of Rowing for calories
Rest 30 seconds
1 Minute of Kettlebell Swings
Rest 30 seconds
1 Minute of Push-ups
Rest 30 seconds

Saturday

Cardio HRX30

Complete 8 sets of:
1 Minute of Rowing
1 Minute of Dumbbell Snatch
1 Minute of Hanging Knee Raise
1 Minute of Rest

Strength

A.
Every 2 minutes, for 32 minutes (4 sets of each):
Station 1 – Back Squat x 10 reps
Station 2 – Supinated-Grip Bent-Over Row x 8-10 reps
Station 3 – Single-Leg Hip Bridge x 15 reps each leg
Station 4 – Hang Power Clean x 4 reps

Workouts Of The Week: 3-12-2018

Monday

Endurance

A.
In teams of two, alternating rounds, complete 4 rounds each for time of:
Row 500/400 Meters
12 Thrusters (95/65 lbs)
12 Toes to Bar

QuickFit

A.
Complete as many rounds and reps as possible in 15 minutes of:
Row 500 Meters
Run 300 Meters
25 Single-unders

Tuesday

Strength

A.
Take 20 minutes to build to today’s 2-RM Bench Press

B.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Dumbbell Bench Press x 8-10 reps
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps
Station 3 – Barbell Roll-Out x 8-10 reps
Station 4 – Side Plank x 45 seconds each side

QuickFit

A.
Complete as many rounds and reps as possible in 12 minutes:
9 Dumbbell Push Presses
12 Push-Ups
15 Kettlebell Swings

Wednesday

Endurance

A.
Every 10 minutes, for 40 minutes (4 sets) for times:
Row 500 Meters
Run 800 Meters
50 Double-Unders

Modify the workout appropriately such that you get between 2-3 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 8-minute mark, scale back accordingly.

QuickFit

A.
For time:
40/30 Calories of Rowing
400 Meter Run
20 Goblet Squats
40 Jumping Lunges

Thursday

Strength

A.
Back Squat
*Set 1 – 5 reps @ 75-80% of 1-RM
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 5 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 1 rep @ 90-95%
Rest 2 minutes between sets.

B.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps
Station 2 – Dumbbell Z-Press x 6-8 reps
Station 3 – Hang from Pull-Up Bar x 30-45 seconds
Station 4 – L-Sit Taps x 40 seconds (20 each leg)

QuickFit

A.
Complete as many rounds and reps as possible in 14 minutes:
Row 400 Meters
12 Dumbbell Thrusters
12 Hanging Knee Raises or 18 Sit-Ups

Friday

Endurance

A.
House Of Cardio  – 40 Minutes
Hearts ♥️ –
10 Dumbell Snatches
Diamonds ♦️ – 
20 Dumbbell Goblet Squats
Clubs ♣️ –
12 Dips
Spades ♠️ –
20 Kettlebell Suit Case Deadlifts
Joker  – 
600 Meter Run

QuickFit

A.
House Of Cardio  – 17 Minutes

Saturday

Cardio HRX30

Complete 8 sets of:
1 Minute of Rowing
1 Minute of Dumbbell Push Press
1 Minute of Burpee Box Jumps
1 Minute of Rest

Strength

A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep

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

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

Workouts Of The Week: 3-5-2018

Monday

Endurance

A.
Complete three sets of the following:
Complete as many rounds and reps as possible in 3 minutes of:

10 Push Press (115/75 lbs)
10 Chest-to-Bar Pull-Ups

Rest 3 minutes…

Complete as many rounds and reps as possible in 3 minutes of:
10 Ring Dips
10 Burpees

Rest 3 minutes…

QuickFit

A.
Complete as many rounds and reps as possible in 6 minutes of:
10 Dumbbell Push Press
20 Mountain Climbers
(each switch of feet is one rep)

Rest 2 minutes, and when the running clock reaches 8:00…

Complete as many rounds and reps as possible in 6 minutes of:
10 Dips
10 Burpees

Tuesday

Strength

A.
Every 2 minutes, for 10 minutes (4 sets):

Strict Shoulder Press x 1 rep

Loads per set (by %): 75, 80, 85, 90, 95

Then rest two minutes, and when the running clock reaches 12:00…

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

B.
Three sets of:
Front-Racked Lunge x 20 reps
Rest 30 seconds
Death March x 20 steps
Rest 2-3 minutes

QuickFit

A.
Complete as many rounds and reps as possible in 16 minutes of:

18 Kettlebell Swings
12 Alternating Reverse Lunges with Kettlebell Goblet Hold
200 Meter Run

Wednesday

Endurance

A.
Six rounds for time of:
24 Kettlebell Swings (32/24 kg)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)
12 Box Jumps (24″/20″)

QuickFit

A.
Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – 200/150 Meters
Minute 2 – 14-20 Wall Ball Shots
Minute 3 – 15-25 Push-Ups
Minute 4 – 10-15 Box Step-Ups with DBs
Minute 5 – 30-Second Straight Arm Plank

Thursday

Strength

A.
Every 3 minutes, for 12 minutes (4 sets):

Back Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 7 reps @ 70%

B.
Three sets of:
3 Weighted Strict Pull Ups* + Max Unweighted Strict Pull-ups
Rest as needed
Strict Deficit Handstand Push Ups x 6 reps
Rest as needed

QuickFit

A.
For time:
Row 1000 Meters
50 Single-Arm Dumbbell Snatches
30 Hanging Leg Raises or 50 Sit-Ups

Friday

Endurance

A.
In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of:
500 Meter Row
15 Ring Dips
30 Russian Kettlebell Swings
60 Double Unders
15 Ring Dips
30 Russian Kettlebell swings
500 Meter Row

QuickFit

A.
Complete as many rounds and reps as possible in 12 minutes of:
12 Kettlebell Swings
12 Goblet Squats
12 Burpees

Saturday

Cardio HRX30

Complete 8 sets of:
1 Minute of Rowing
1 Minute of Plank Jacks
1 Minute of Dumbbell Thrusters
1 Minute of Rest

Strength

A.
Every minute, on the minute, for 15 minutes:

Dead-Stop Front Squat x 1 rep @ 85% of Last Week’s 1-RM

B.
Every 2 minutes, for 16 minutes (8 sets):
Deadlift x 2 reps @ 80% of 1-RM Deadlift

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