Workouts Of The Week: 6-25-2018

Monday

Warm-up & Movement Demo 0:00-15:00

A.
Complete as many reps in 2 minute at each station, for 5 rounds (25 minutes):
Station 1: 10 Burpees + 15 KB Sumo Deadlift High Pull
Station 2: 7 Pull-ups (15 Ring Rows) + 100 Meter Run
Rest: 60 Seconds

*Each station is designed to be a 2 minute AMRAP

Tuesday

Strength

Warm-up & Movement Demo 0:00-10:00

A.
Every 3 minutes, for 18 minutes (6 sets):
Bench Press x 6-8 reps
Push-ups x Max Unbroken Reps

B.
Every 60 seconds, for 9 minutes (3 sets of each):
Station 1: Bent Over Dumbbell Row x 10 reps
Station 2: Strict Toes to Bar x 6-8 reps or Knee To Elbow, Hanging Knee Raise
Station 3: Dips x Max Reps Unbroken

Wednesday

Endurance

Warm-up & Movement Demo 0:00-10:00

A.
Every 2 minutes, for 30 minutes (5 sets):
Station 1: 400/300 Meters of Rowing
Station 2: 100 Meter Farmer’s Carry (heavy)
Station 3: Mountain Climbers x 90 seconds

Thursday

Strength

Warm-up & Movement Demo 0:00-10:00

A.
Ten sets of:
Front Squat x 4-6 Reps
Rest 60-90 seconds between sets

B.
Tabata (:20 On, :10 Off, 16x)
Odd: Right Leg Bulgarian Split Squat
Even: Left Leg Bulgarian Split Squat

*Use a wall sit for anyone that can’t do the split squat.

Friday

Endurance

Warm-up & Movement Demo 0:00-10:00

A.
Five rounds for time of:
Run 600 Meters
15 Goblet Squats

Saturday

Strength

Warm-up & Movement Demo 0:00-10:00

A.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift x 4 reps

B.
Every 2 minutes, for 16 minutes (8 sets) of:
Power Clean x 1.1.1.1
(2 second pause between reps)

Sunday

Endurance

Warm-up & Movement Demo 0:00-10:00

A.
Every 90 seconds, for 27 minutes (6 sets):
Station 1: Rowing
Station 2: Russian Kettlebell Swings
Station 3: Double-unders OR Single-unders

Workouts Of The Week: 6-18-2018

Monday

Endurance

Warm-up & Movement Demo 0:00-10:00

A.
Three rounds for time of:
10 Chest-to-Bar Pull-Ups or 20 Ring Rows
15 Box Jump-Overs (24″/20″)
20 Wall Ball Shots (20/14 lbs)

Time Cap: 12 Minutes

B.
In teams of 2, complete as many reps as possible in 12 minutes of:
Partner A: Run 200 Meters
Partner B: Ball Slams

Tuesday

Strength

Warm-up & Movement Demo 0:00-10:00

A.
Every 2.5 minutes, for 20 minutes (8 sets) of:
Back Squat x 2 reps

B.
Every 90 seconds, for 9 minutes, (2 sets) of:
1. Dumbbell Romanian Deadlift x 12-15 reps
2. Dumbbell Reverse Lunge x 10 reps each leg
3. Hollow Hold x 45 seconds

Wednesday

Endurance

Warm-up & Movement Demo 0:00-10:00

A.
Every 90 seconds, complete as many reps as possible in 30 minutes (4 rounds) of:
Station 1: Calorie Row
Station 2: Air Squats
Station 3: Mountain Climbers
Station 4: 100 Meter Farmers Carry (Shorten if you can’t complete in time)
Station 5: Rest

Thursday

Strength

Warm-up & Movement Demo 0:00-10:00

A.
Every 2.5 minutes, for 20 minutes, (8 sets) of:
Push Press x 2-3 reps

B.
Every 90 seconds, for 9 minutes, (2 sets) of:
1. Handstand Hold x 60 seconds
2. Dumbbell Hammer Curls x 10 reps each arm
3. Dips x Max Reps -OR- Dumbbell Skull Crushers x 10-15 reps

Friday

Endurance

Warm-up & Movement Demo 0:00-10:00

A.

House Of Cardio  – 30 Minutes
Hearts ♥️ –
15 Push-ups
Diamonds ♦️ – 
15 Kettlebell Swings
Clubs ♣️ –
15 Hanging Knee To Chest
Spades ♠️ –
200 Meter Medball Run
Joker  –
30 Goblet Squats

Saturday

Strength

Warm-up & Movement Demo 0:00-10:00

A.
Every 2 minutes, for 20 minutes (10 sets):
Hang Power Clean + Power Clean

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

B.
Every 90 seconds, for 9 minutes, (2 sets) of:
1. Single Arm Dumbbell Row x 6-8 reps each arm
2. Pull-ups x Max Reps
3. Hang from Pull-Up Bar x 30-60 seconds

Sunday

Endurance

Warm-up & Movement Demo 0:00-10:00

A.
For time:
1000 Meter Row
immediately followed by…

Rounds of 21, 15 and 9 reps of:
Dumbbell Thrusters (30/15 lbs)
Pull-Ups

immediately followed by…
900 Meter Run (3 Laps)

Workouts Of The Week: 6-11-2018

Monday

 

Warm-up & Movement Demo 0:00-15:00

A.
Complete as many reps in 1 minute at each station, for 5 rounds (26 minutes):
Station 1: Dumbbell Push Press
Station 2: Box Jumps
Station 3: Kettlebell Swings
Station 4: Deck Squats + Jump
Rest: 90 Seconds

Tuesday

Strength

Warm-up & Movement Demo 0:00-10:00

A.
Every 2 minutes, for 10 minutes (5 sets):
Bench Press x 8-10 reps
Single-Arm Dumbbell Row x 8-10 reps each arm

B.
Every 90 seconds, for 18 minutes (4 sets of each):
Station 1: Strict Pull-ups x 8 reps or 20 Ring Rows
Station 2: Strict Toes to Bar x 6-8 reps or Knee To Elbow, Hanging Knee Raise
Station 3: Handstand Hold x 45-60 second

Wednesday

Endurance

Warm-up & Movement Demo 0:00-10:00

Complete as many rounds and reps as possible in 12 minutes of:
500 Meter Row
100 Mountain Climbers
10 Handstand Push-Ups, Pike Push-up or Dumbbell Presses

Rest 5 minutes, and when the running clock reaches 18:00…

B.
Complete as many rounds and reps as possible in 12 minutes of:
500 Meter Row
40 Push-Ups
20 Wall Ball Shots (20/14 lbs)

Thursday

Strength

Warm-up & Movement Demo 0:00-15:00

A.
Every 2 minutes, for 20 minutes (10 sets):
Hang Power Clean + Power Clean + 3 Front Squats

Anyone new to clean or front squat can start with this complex:
5 Dumbbell Hang Power Cleans + 6 Dumbbell Front Rack Squats
(Build to enough weight that it is challenging, while keeping good form.)

B.
Tabata (:20 On, :10 Off, 8x) Abs
Hollow Hold or Ab Wheel Roll Out

Friday

Endurance

Warm-up & Movement Demo 0:00-10:00

A.
Complete as many reps as possible in 28 minutes of:
200 Meter Sandbag Run
20 Jumping Lunges
20 Burpees
20 Ball Slams

Saturday

Strength

Warm-up & Movement Demo 0:00-10:00

A.
Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift x 5 reps

B.
Every 2 minutes, for 12 minutes (6 sets) of:
Back Squat x 4 reps

Sunday

Endurance

Warm-up & Movement Demo 0:00-10:00

A.
Complete as many rounds and reps as possible in 24 minutes of:
3 Handstand Push-Ups
6 Pull-Ups
9 Knees to Elbows or Hanging Leg Raises
12 Russian Kettlebell Swings
15 Calories of Rowing

B.
Complete as many reps in 5 minutes of:
20 Sit-ups
20 Russian Twists

Workouts Of The Week: 6-4-2018

Monday

Endurance

Warm-up & Movement Demo 0:00-10:00

A.
Complete as many rounds and reps as possible in 30 minutes of:
300 Meter Run
40 Double-Unders
30 Ball Slams
40 Double-Unders
40/30 Calories of Rowing

Tuesday

Strength

Warm-up & Movement Demo 0:00-10:00

A.
Every 3 minutes, for 30 minutes (10 sets):
Back Squat x 2 Reps
Plank Hold x 60 seconds

Wednesday

Endurance

Warm-up & Movement Demo 0:00-10:00

A.
“Nate”
Complete as many rounds in 20 minutes as you can of:
2 Muscle-ups (4 Strict Pull-ups or 10 Ring Rows)
4 Handstand Push-ups (Piked Push-up or 8 Dumbbell Press)
8 Kettlebell swings (32/24 kg)

B.
Tabata (:20 On, :10 Off, 8x)
Hollow Holds/Hollow Rocks

Thursday

Strength

Warm-up & Movement Demo 0:00-10:00

A.
Every 2 minutes, for 10 minutes, (5 sets) of:
Push Press x 3-4 reps

B.
Every 90 seconds, for 18 minutes, (3 sets) of:
1. Dumbbell Bench Press x 10-15 reps
2. Strict Pull-up x Max Reps
3. Single Arm Dumbbell Press x 5-6 reps each arm
4. 8-10 Ab Wheel Roll Outs

Friday

Endurance

Warm-up & Movement Demo 0:00-10:00

A.

House Of Cardio  – 30 Minutes
Hearts ♥️ –
10 Dumbbell Push Presses
Diamonds ♦️ – 
10 Plate Overhead Reverse Lunges
Clubs ♣️ –
100 Meter Farmers Carry
Spades ♠️ –
200 Meter Sandbag Run
Joker  –
50 Burpees

Saturday

Strength

Warm-up & Movement Demo 0:00-10:00

A.
Every 90 seconds, for 15 minutes (10 sets) of:
Power Clean x 3 Reps

B.
Every 3 minutes, for 15 minutes (5 sets) of:
Single Arm Dumbbell Row x 10 reps each arm
Dumbbell Romanian Deadlifts x 20 reps

Sunday

Endurance

Warm-up & Movement Demo 0:00-15:00

A.
Four sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Kettlebell Swings (24/16 kg)
60 seconds of Box Jumps (24″/20″)
60 seconds of Push-ups
60 seconds of Rowing (for Calories)
Rest 60 seconds

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