Workouts Of The Week: 4-30-2018

Monday

Endurance

A.
Against a 2-minute running clock, complete as reps as possible of:
Row 300/250 Meters
Max Reps of Burpees
Rest 3 minutes between sets, and complete a total of 5 sets for max reps.

Train with intent. This workout is designed to be a hard max effort 2 minute sprint. You should be out of breath when you finish.

Cooldown with some good mobility and stretching.

QuickFit

A.
Against a 2-minute running clock, complete as reps as possible of:
Row 300/250 Meters
Max Reps of Burpees
Rest 3 minutes between sets, and complete a total of 4 sets for max reps.

Train with intent. This workout is designed to be a hard max effort 2 minute sprint. You should be out of breath when you finish.

Tuesday

Strength

A.
Every 2 minutes, for 16 minutes (8 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85
*Set 5 – 1 rep @ 90%
*Sets 6-8 – 2-3 reps @ 90%

B.
Every 2 minutes, for 18 minutes (3 sets), rotate through the following stations:
Station 1: Romanian Deadlift x 6-8 reps
Station 2: Weighted Step-Ups x 10 reps each leg
Station 3: Stationary or Ring Dips x 10-15 reps

QuickFit

A.
Complete as many rounds and reps as possible in 16 minutes of:
200 Meter Run
10 Dumbbell Push Press
10 Dumbbell Front Squat

Wednesday

Endurance

A.
Complete as many rounds as possible in 24 minutes of:
20 Burpee Box Jumps
20 Wall Ball Shots
20 Sit-Ups
Rest 1 Minute

QuickFit

A.
Complete as many rounds as possible in 15 minutes of:
20 Burpee Box Step-ups
20 Wall Ball Shots
20 Sit-Ups
Rest 1 Minute

Thursday

Strength

A.
Every 3 minutes, for 18 minutes (6 sets) of:
Pause Front Squat x 2 reps @ 3 Sec

Build over the course of the 6 sets to today’s heavy double.

B.
Every 2 minutes, for 16 minutes (2 sets of each):
Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps
Station 2 – Nose-to-Wall Handstand Hold x 60 seconds
Station 3 – Cossack Squat x 20 reps (Use Kettlebell if needed)
Station 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets)

QuickFit

A.
Two sets for max reps/calories of:
2 Minutes of Ball Slams
Rest 60 seconds
2 Minutes of Kettlebell Swings
Rest 60 seconds
2 Minutes of Rowing
Rest 60 seconds

Friday

Endurance

A.
Complete as many rounds as possible in 25 minutes of:
1 Sandbag Power Clean
1 Sandbag Front Squat
1 Sandbag Push Press

When ever the sandbag settles on the ground…
Perform:
300 Meter Run
10 Pull-Ups
10 Strict Handstand Push-Ups

QuickFit

A.
Complete as many rounds as possible in 14 minutes of:
1 Sandbag Power Clean
1 Sandbag Front Squat
1 Sandbag Push Press

When ever the sandbag settles on the ground…
Perform:
300 Meter Run
20 Ring Rows
10 Push-ups

Saturday

Cardio HRX30

Complete 8 sets of:
1 Minute of Rowing
1 Minute of Single or Double-Unders
1 Minute of Sandbag Ground To Shoulder
1 Minute of Rest

Strength

A.
Weighted Pull-Ups
*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM

If regular pull-ups are not possible perform 10 reps of the most difficult progression each set.

B.
Every 3 minutes, for 15 minutes (5 sets):
Snatch x 1.1.1
(rest 5-7 seconds between singles)

Workouts Of The Week: 4-23-2018

Monday

Endurance

A.
Double Under Practice
Get your first dub or see how many you can do unbroken.

B.
“Helen”
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

QuickFit

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

Tuesday

Strength

A.
Every 3 minute, for 15 minutes (5 sets):
Strict Shoulder Press x 1 rep

Suggested loads per set (by %): 80, 85, 90, 95, 95+

Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:

Every 3 minute, for 6 minutes (2 sets):
Push Press x Max Reps @ 80-85% of today’s 1-RM

B.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Dumbbell Bench Press x 8-10 reps
Station 2 – Strict Pull-Ups x 6-8 reps
Station 3 – Farmer’s Carry x 100 Meters

QuickFit

A.
Complete as many rounds and reps as possible in 12 minutes of:
20/15 Calories of Rowing
20 Reverse Lunges

Wednesday

Endurance

A.
In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
50 Double-Unders
40 Kettlebell Swings (24/16 kg)
30 Wall Ball Shots (20/14 lbs)
20 Box Jumps (24″/20″)
10 Toes to Bar

Partner A starts with 50 double-unders, Partner B then performs 40 kettlebell swings, Partner A then performs 30 wall ball shots, Partner B does 20 box jumps, Partner A does 10 toes to bar, then Partner B does 50 double-unders…and so on.

QuickFit

A.
Every 5 minutes, for 15 minutes (3 sets) for times:
Run 300 Meters
6 Strict Pull-Ups OR 12 Ring Rows
9 Hanging Knee Raise
12 Push-Ups

Thursday

Strength

A.
Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat
*Sets 1-4 – 6 reps @ 75-82%
*Set 5 – Max Reps @ 80%

B.
Four sets of:
Goblet Squat x 8 reps
Rest 60 seconds
Dumbbell Romanian Deadlifts x 15 reps
Rest 60 seconds
Banded Face Pulls x 20 reps
Rest 60 seconds

QuickFit

A.
Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
30 Jumping Lunges
200 Meter Run
15 Dumbbell Push Presses

Friday

Endurance

A.
House Of Cardio  – 40 Minutes
Hearts ♥️ –
10 Wall Ball Shots
Diamonds ♦️ – 
200 Meter Sandbag Run
Clubs ♣️ –
20 Sit-ups
Spades ♠️ –
10 Burpees
Joker  –
Plank Jacks x 60 seconds

QuickFit

A.
House Of Cardio  – 17 Minutes

Saturday

Cardio HRX30

Complete 8 sets of:
1 Minute of Rowing
1 Minute of Russian Kettlebell Swings
1 Minute of Mountain Climbers
1 Minute of Rest

Strength

A.
For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.

Every Minute on the Minute, for 6 minutes (6 sets):
High Hang Clean x 1 rep @ 50-65 of 1-RM Clean

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 1 rep @ 65-80% of 1-RM Clean

Rest 60 seconds, and then…

Every 2mins, for 6 minutes (3 sets):
Clean x 1 rep @ 80+% of 1-RM Clean

B.
Four sets for max reps of:
45 seconds of Bench Press
(choose a weight you can handle for 8-10 unbroken reps)
Rest 15 seconds
45 seconds of Strict Handstand Push-Ups
Rest 15 seconds
45 seconds of Strict Pull-Ups
Rest 75 seconds

Use Tabata This (:45 on, :15 off, :60 rest)

Workouts Of The Week: 4-16-2018

Monday

Endurance

A.
For time:
Row 1000 Meters
50 Dumbbell Thrusters (30/15 lbs)
30 Pull-Ups

B.
Three sets of:
Bulgarian Split Squats x 8 reps each leg
Rest 45 seconds after each leg
Strict Handstand Push-Ups x 8-10 reps (Modify with Pike Push-up or Push-ups)
(if you aren’t capable of this rep scheme yet, break up your reps and try to accumulate 8-10 reps in 60 seconds or less)
Rest 90 seconds

QuickFit

A.
Complete as many rounds as possible in 14 minutes of:
Row 250Meters
10 Dumbbell Thrusters
20 Ring Rows

Tuesday

Strength

A.
Six sets of:
Seated Strict Press x 2-3 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

Build to today’s 3-RM.

B.
Every 3 minutes, for 18 minutes (6 sets), rotate through the following stations:
Station 1 – Rope Climb Technique Work – no more than 4 ascents
Station 2 – Handstand Hold Work
(free standing or against the wall)
Station 3 – Tuck Rock to Tuck Sit x 15 reps

QuickFit

A.
Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Pull-Ups or 10 Ring Rows
8 Hanging Knee Raises
12 Dumbbell Push Presses

Wednesday

Endurance

A.
Four sets, for max reps/calories of:
3 Minutes of Rowing (for Max Calories)
2 Minutes of Burpee Box Jumps or Step-ups
1 Minute of Strict Chin-Ups
Rest 3 minutes

QuickFit

A.
Three sets, for max reps/calories of:
1 Minutes of Rowing (for Max Calories)
1 Minutes of Burpee Box Step-ups
1 Minute of Supine Ring Rows
Rest 90 seconds

Thursday

Strength

A.
Every 3 minutes, for 18 minutes (6 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 5 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85
*Set 5 – 1 rep @ 90%
*Set 6 – 3-5 reps @ 85%

B.
Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Banded Leg Curls x 20 reps
Station 2 – Ab-Wheel Roll-Outs x 10 reps OR Plank x 45 seconds
Station 3 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps

QuickFit

A.
Complete as many rounds and reps as possible in 14 minutes of:
500/400 Meter Row
10 Kettlebell Sumo Deadlift High Pulls
10 Weighted Box Step-up

Friday

Endurance

A.
For time complete, five rounds of:
20 Wall Ball Shots (20/14 lbs)
5 Sandbag Snatches
5 Sandbag Overhead Squats

Followed by…

Five rounds of:
300 Meter Run
20 Reverse Lunges with Sandbag

QuickFit

A.
Complete as many rounds as possible in 16 minutes of:
300 Meter Run
20 Reverse Lunges
10 Wall Ball Shots
5 Sandbag Snatches

Saturday

Cardio HRX30

Complete 8 sets of:
1 Minute of Rowing
1 Minute of Sit-ups
1 Minute of Single Arm Dumbbell Snatch
1 Minute of Rest

Strength

A.
Every 2 minutes, for 16 minutes (8 sets):
High Hang Snatch + Hang Snatch

Build over the course of the eight sets.

B.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Romanian Deadlift x 8 reps
Station 2 – Single-Arm Dumbbell Row x 8 reps each
Station 3 – Side Plank x 30-45 seconds each side

Workouts Of The Week: 4-9-2018

Monday

Endurance

A.
Pistol Squat Progressions

  1. Pistol Squat
  2. Plate under heel (1″ max)
  3. Elevated Pistol on box
  4. Pistol to box
  5. Reverse Lunge
  6. Box step up

B.
Four sets of 5-minute sprints of:
“Mary”
5 Strict Handstand Push-Ups
10 Alternating Pistols
15 Pull-Ups

Perform as many rounds as possible in 5 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed.

QuickFit

A.
Four sets of 3-minute sprints of:
5 Push-ups
10 Box Step-ups
15 Ring Rows

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed.

Tuesday

Strength

A.
Every 3 minutes, for 15 minutes (5 sets) of:
Pause Front Squat x 3 reps

B.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Muscle-Ups x Max Reps in 45 seconds
Station 2: Handstand Hold w/ Shoulder Taps x 30-60 seconds
Station 3: Ab-Wheel Roll-Outs x 12-15 reps

Station 1 options: Strict Chest-To-Bar Pull-ups, Strict Pull-ups, Banded Strict Pull-up, Deep Ring Rows
Station 2 options: Handstand Hold, Piked Handstand Hold

QuickFit

A.
Complete as many rounds and reps as possible in 13 minutes of:
10 Alternating Dumbbell Snatches
10 Burpees

Wednesday

Endurance

A.
Every minute, on the minute, for 30 minutes (7 sets of each):
Minute 1 – 200/150 Meters of Rowing
Minute 2 – 15 Kettlebell Swings (24/16 kg)
Minute 3 – 10 Dumbbell Thrusters (50/30 lbs)
Minute 4 – 12 Ring Dips

QuickFit

A.
Every minute, on the minute, for 15 minutes (5 sets of each):
Minute 1 – 200/150 Meters of Rowing
Minute 2 – 15 Kettlebell Swings
Minute 3 – 10 Dumbbell Thrusters

Thursday

Strength

A.
Every 3 minutes, for 15 minutes (5 sets) of:
Unsupported Seated Strict Press x 3-4 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)

B.
Three sets of:
Dumbbell Reverse Lunge x 20 reps
Rest 60 seconds

C.
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows (As Deep As Possible)
Minute 2 – 45 Second Prone Plank Hold

QuickFit

A.
Complete as many rounds and reps as possible in 15 minutes of:
300 Meter Run
8 Pull-Ups or 16 Ring Rows
12 Piked Push-Ups or Push-ups

Friday

Endurance

A.
House Of Cardio  – 40 Minutes
Hearts ♥️ –
10 Sandbag Power Clean & Push Press
Diamonds ♦️ – 
200 Meter Run
Clubs ♣️ –
20 Sandbag Front Squats
Spades ♠️ –
10 Lateral Burpee Over Bag
Joker  –
100 Meter Sangbag Carry

QuickFit

A.
House Of Cardio  – 17 Minutes

Saturday

Cardio HRX30

Complete 8 sets of:
1 Minute of Rowing
1 Minute of Box Step-ups
1 Minute of Single or Double-unders
1 Minute of Rest

Strength

A.
For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.

Every minute, on the minute, for 5 minutes:
High Hang Clean x 1 rep @ 50-65% of 1-RM Clean

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 1 rep @ 65-80% of 1-RM Clean

Rest 60 seconds, and then…

Every 2mins, for 6 minutes (3 sets):
Clean x 1 rep @ 80+% of 1-RM Clean

B.
Every minute, on the minute, for 10 minutes (2 sets of each):
Station 1 – Goblet Squat x 6 reps
Station 2 – Single Arm DB or KB Press (Left) x 8 reps
Station 3 – Goblet Squat x 6 reps
Station 4 – Single Arm Press (Right) x 8 reps
Station 5 – Prone Plank Hold x 40 seconds

Workouts Of The Week: 4-2-2018

Monday

Endurance

A.
Every 8 minutes, for 40 minutes (5 sets), for times:
50 Double-unders
15 Dumbbell Push Presses
15 Dumbbell Squats
300 Meter Run

QuickFit

A.
Complete as many rounds as possible in 13 minutes of:
50 Single-unders or 50 Toe Tap On Plate
10 Dumbbell Push Presses
20 Air Squats
200 Meter Run

Tuesday

Strength

A.
Every 2 minutes, for 24 minutes (4 sets of each):
Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps
Station 2 – Dumbbell RDL x 20 reps
Station 3 – Nose-to-Wall Handstand Hold x 60 seconds

B.
Practice:
Work on Snatch technique or build to a single Snatch @ 80%

QuickFit

A.
For max reps/calories:
3 Minutes of Rowing
Rest 1 minute
3 Minutes of Kettlebell Swings
Rest 1 minute
3 Minutes of Ball Slams
Rest 1 minute
3 Minutes of Sit-ups

Wednesday

Endurance

A.
Against a 4-minute running clock, perform as many rounds and reps as possible of:
5 Strict Pull-Ups
10 Toes to Bar
20 Push-Ups
30 Jumping Air Squats

Rest 2 minutes between sets, and complete a total of 5 sets. Pick up each set where you left off at the end of the previous set.

Extra Credit.
3 Sets of:
Ab-Wheel Roll Out x 12 reps OR Plank Hold x 60 sec

QuickFit

A.
Against a 4-minute running clock, perform as many rounds and reps as possible of:
3 Strict Pull-Ups or 6 Ring Rows
6 Hanging Leg or Knee Raises
12 Push-Ups
24 Air Squats

Rest 2 minutes between sets, and complete a total of 3 sets. Pick up each set where you left off at the end of the previous set.

Thursday

Strength

A.
Every 2 minutes, for 16 minutes (8 sets):
Push Jerk x 3, 3, 2, 2, 1, 1, 1, 1

B.
Every 3 minutes, for 15 minutes (5 sets) of:
Front Squat x 5 reps OR Goblet Squat x 8 reps

QuickFit

A.
Complete as many rounds and reps as possible in 12 minutes of:
18 Weighted Box Step-Ups (20″/18″)
12 Alternating Dumbbell Snatches
6 Piked Push-Ups

Friday

Endurance

A.
“Christine”
Three rounds for time:
500 Meter Row
12 Deadlifts (Body-weight)
21 Box Jumps (24″/20″)

B.
Three sets of:
Single-Leg Kettlebell Deadlift x 6-8 reps each leg
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

QuickFit

A.
Complete as many reps as possible in 14 minutes of:
500 Meter Row
21 Kettlebell Swings
12 Burpees

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.
Practice Barbell Snatch from positions.

B.
For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor.

Every minute on the minute, for 6 minutes (6 sets):
High Hang Snatch x 2 reps @ 50-65% of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch

Rest 60 seconds, and then…

Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 80+% of 1-RM Snatch

C.
Three sets of:
Dumbbell Bent Over Flys x 10-12 reps
Barbell Curls x 8-10 reps

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