Workouts Of The Week: 7-30-2018

Monday

Endurance

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

A.
Complete as many reps as possible in 24 minutes of:
500 Meter Row
50 Kettlebell Swings
20 Sandbag Squat Cleans OR Sandbag Clean + Squat

Tuesday

Strength

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

A.
Every 2 minutes, 3 sets of:
Front Squat x 10, 5, 5 reps (Build to heavy)

Then…
Every 2 minutes, 4 sets of:
Front Squat x 3 reps

B.
Complete as many sets for weight in 10 minutes of:
10 Reverse Lunges w/ Dumbbells
10 Dumbbell Romanian Deadlifts
20 Russian Twists

Wednesday

Endurance

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

A.
Every 5 minutes, for 25 minutes (5 sets) for times:
Run 300 Meters
8 Strict Pull-Ups OR 12 Ring Rows
12 Toes to Bar Or 16 Sit-ups
16 Push-Ups

Thursday

Strength

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

A.
Every 2 minutes, 3 sets of:
Bench Press x 10, 5, 3 reps (Build to heavy)
Then…
Every 2 minutes, 4 sets of:
Bench Press x 2 reps

B.
Complete as many sets for weight in 10 minutes of:
Dips x 6 reps (Use weight or assistance if needed)
Dumbbell Hammer Curls x 10 reps each arm
Banded Face Pulls x 20 reps

Friday

Endurance

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

A.

House Of Cardio  – 30 Minutes
Hearts ♥️ – 20 Double-unders OR 30 Singles-unders

Diamonds ♦️ – 10 Alternating Dumbbell Snatches

Clubs ♣️ – 8 Burpees

Spades ♠️ – 200 Meter Run w/ Wall Ball

Joker  – 50 Wall Ball Shots

Saturday

Strength

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

A.
Every 2 minutes, 3 sets of:
Deadlift x 10, 8, 8 reps (Build to heavy)
Then…
Every 2 minutes, 4 sets of:
Deadlift x 6 reps

B.
Complete as many sets for weight in 10 minutes of:
Single Arm Dumbbell Row x 8 reps each arm
Kettlebell Upright Row x 12 reps
Plank Hold x 60 seconds

Sunday

Endurance

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

A.
In teams of two, alternating complete rounds, perform 6 rounds each for time of:
300 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

Workouts Of The Week: 7-23-2018

Monday

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

A.
Complete as many reps as possible in 24 minutes of:
20 Kettlebell Sumo Deadlift High Pulls
30 Double-unders or 50 Single-unders
50 Mountain Climbers

Tuesday

Strength

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

A.
Every 2 minutes, for 6 minutes (3 sets):
Strict Shoulder Press x 10, 8, 6 reps (Build to heavy)

Then…

Every 2 minutes, for 8 minutes (4 sets):
Strict Shoulder Press x 5-6 reps @ heavy

B.
12 Minutes for quality:
Double Kettlebell Bent Over Row x 10-12 reps
Dumbbell Skull Crusher x 10-15 reps
Hanging Knee To Chest x 10 reps or Sit-ups x 20 reps

Wednesday

Endurance

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

A.
Every 2 minutes, for 30 minutes (3 rounds) of:
Station 1 – 200 Meter Sandbag Run
Station 2 – 30 Wall Ball Shots (20/14 lbs)
Station 3 – 100 Meter Farmers Carry
Station 4 – 20 Pull-Ups or 30 Ring Rows
Station 5 – 20 Burpees

*Remainder of time at station is rest

Thursday

Strength

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

A.
Every 2.5 minutes, for 10 minutes (4 sets):
Back Squat x 10 reps (Building sets to heavy)
Beginner: Goblet Squat x 10-15 reps (Build to heavy KB or DB)

Then…

Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 8-10 reps @ heavy
Beginner: Goblet Squat x 8-10 reps @ heavy KB or DB

B.
10 Minutes for quality:
Weighted Lateral Step-up x 10 reps each leg
Cossack Squat x 8 reps each leg (Use weight if needed)
Dumbbell Hammer Curl x 10-12 reps each arm

Friday

Endurance

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

A.
In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:
12 Calories of Rowing
12 Kettlebell Swings
12 Goblet Squats
12 Push-Ups

Saturday

Strength

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

A.
Every 2 minutes, for 16 minutes (8 sets) of:
Power Clean x 1.1 (Build to heavy double)
(5 second pause between lifts)
Beginners: Sandbag Power Clean/Sandbag Over Shoulder
(Build to a heavy weight)

B.
10 Minutes for quality movement:
Dumbbell Romanian Deadlift x 10-15 reps
Kettlebell Upright Row x 10 reps
Pull-ups x 6 reps (Use weight if needed) or 15 Ring Rows

Sunday

Endurance

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

A.
For time:
1000 Meter Row
Immediately followed by 5 rounds of:
10 Alternating Single-Arm Dumbbell Snatches
20 Alternating Reverse Lunges with KB/DB

Workouts Of The Week: 7-16-2018

Monday

Endurance

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

A.
Timer Format (:40 On, :20 Off, 5x)
Tabata Push-ups
Rest 1 Minute
Tabata Alternating Dumbbell Snatch
Rest 1 Minute
Tabata Kettlebell Swings
Rest 1 Minute
Tabata Wall Ball Shots

Tuesday

Strength

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

A.
Every 2 minutes, 3 sets of:
Front Squat x 10 reps (Build to heavy)

Then…
Every 2 minutes, 4 sets of:
Front Squat x 8-10 reps

B.
Complete as many sets for quality in 10 minutes of:
20 Alternating Reverse Lunges w/(DB’s/KB’s)
10 Side Bridge Left
10 Side Bridge Right

Wednesday

Endurance

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

A.
Complete as many reps as possible in 20 minutes of:
30/20 Calorie Row
10 Handstand Push-ups Or 20 Dumbbell Push Presses
200 Meter Sandbag Run

Thursday

Strength

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

A.
Every 2 minutes, 3 sets of:
Bench Press x 6 reps (Build to heavy)
Then…
Every 2 minutes, 4 sets of:
Bench Press x 4-6 reps

B.
Complete as many sets for quality in 10 minutes of:
Single Arm Dumbbell Press x 5-8 reps each side
Banded Tricep Push Down x 20 reps
Kettlebell Bicep Curl x 10 reps

Friday

Endurance

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

A.

House Of Cardio  – 30 Minutes
Hearts ♥️ – 10 Ball Slams

Diamonds ♦️ – 8 Burpees

Clubs ♣️ – 8 Sandbag Cleans

Spades ♠️ – 100 Meter Farmers Carry

Joker  – 5 Wall Walks Or 10 Walk The Floors

Saturday

Strength

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

A.
Every 2 minutes, 4 sets of:
Deadlift x 10 reps (Build to heavy)
Then…
Every 2 minutes, 4 sets of:
Deadlift x 6 reps (Build to heavy)

B.
Complete as many sets for quality in 10 minutes of:
Banded Face Pull x 20-30 reps
Kettlebell Upright Row x 10-12 reps
Single Arm Dumbbell Row x 10-12 reps each arm

Sunday

Endurance

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

A.
4 Rounds For Time:
30 Russian Kettlebell Swings
30 AbMat Sit-ups
100 Meter 2-Arm Dumbbell Waiters Carry

Workouts Of The Week: 7-9-2018

Monday

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

A.
Complete 3 rounds of:
A1. Complete as many rounds in 4 minutes of:
100 Meter Sandbag Run
12 Burpees/Sprawls
A.2 Complete as many rounds in 4 minutes of:
20 Kettlebell Swings
20 Goblet Squats

Tuesday

Strength

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

A.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat x 6-8 reps (Build to heavy)

B.
For 12 minutes:
Strict Pull-ups x 8-10 reps/Banded Pull-ups/Ring Rows x 10-15 reps
Side Plank (Left) x 40 seconds
Side Plank (Right) x 40 seconds
Hollow Rocks/Hold x 30-40 seconds
Rest 30 seconds

*Use weight or assistance on the pull-ups

Wednesday

Endurance

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

A.
Every minute on the minute, for 30 minutes (6 rounds):
Minute 1: Double-unders/Single-unders
Minute 2: Kettlebell Sumo Deadlift High Pull
Minute 3: Dips
Minute 4: Mountain Climbers
Minute 5: Rest

Thursday

Strength

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

A.
Every 2 minutes, for 8 minutes (4 sets) of:
Strict Shoulder Press x 3-4 reps (Build to heavy)

B.
Every 2 minutes, for 8 minutes (4 sets) of:
Push Press x 6-8 reps (Build to heavy)

C.
Every 2 minutes, for 8 minutes (4 sets) of:
Dumbbell Bench Press x 10-12 reps (Build to heavy)

Friday

Endurance

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

A.
Tabata Box Jump
Rest 1 Minute
Tabata Dumbbell Thrusters
Rest 1 Minute
Tabata Toe To Bar/Knee To Elbow or Chest/Sit-ups
Rest 1 Minute
Tabata Ball Slams
Rest 1 Minute
Tabata Jumping Lunges/Reverse Lunge

*Tabata Format (:20 On, :10 Off, 8x)

Saturday

Strength

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

A.
Every 2 minutes, for 14 minutes (7 sets) of:
Romanian Deadlift x 6-8 reps (Build to heavy)

B.
For 10 minutes:
Single Arm Dumbbell Row x 10-12 reps each side
Dumbbell Hammer Curls x 10-12 reps each side
Rest 30 seconds

Sunday

Endurance

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

A.
Complete as many rounds as possible in 20 minutes of:
400 Meter Row
30 Air Squats
20 Push-ups
100 Meter Farmers Carry

Workouts Of The Week: 7-2-2018

Monday

Endurance

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

A.
Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 – 20 Reverse Lunges with Sandbag
Station 2 – 80 Mountain Climbers
Station 3 – 15 Burpees
Station 4 – 200 Meter Run

Tuesday

Strength

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

A.
Every 2.5 minutes, 5 sets of:
Back Squat x 6-8 reps

B.
Every 90 seconds, 5 sets of:
Station 1 – Single Leg Kettlebell Romanian Deadlift x 10-12 reps each leg
Station 2 – Russian Twist x 15 reps

Wednesday

Endurance

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

A.
“Jennifer”
Complete as many rounds as possible in 26 minutes of:
10 Pull-Ups
15 Kettlebell Swings (53/35 lbs)
20 Box Jumps (24/20 in)

Thursday

Strength

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

A.
Every 2 minutes, 6 sets of:
Push Press x 8-10 reps (Build to heavy)

B.
Every 90 seconds, 5 sets of:
Station 1 – Ring Dips/Box Dips x 10-15 reps
(add weight or assistance)
Station 2 – Plank Hold x 30-60 seconds

Friday

Endurance

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

A.

House Of Cardio  – 30 Minutes
Hearts ♥️ – 8 Toes To Bar

Diamonds ♦️ – 8 Reverse Lunges w/ Plate Overhead

Clubs ♣️ – 8 Alt Dumbbell Snatches

Spades ♠️ – 8 Wall Ball Shots

Joker  – 50 Ab-mat Sit-ups

Saturday

Strength

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

A.
Every 3 minutes, 5 sets of:
Bent-over Barbell Row x 8-12 reps
Dumbbell Curls x 10 reps each arm

B.
Rope Climb Technique/Practice
(Sit to Stand Rope Climb Practice)

Sunday

Endurance

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

A.
Four rounds for time of:
600 Meter Run
15 Handstand Push-Ups/Pike Push-up/Push-up
15 Dumbbell Thrusters

Visitor Pass
1 Class: $20
1 Week: $45
For Membership Pricing Fill Out The Following:

Contact Us

Leave us a message

1015 W. Newport Center Drive, Deerfield Beach, FL 33442

Welcome!

Get Started

Get Started with a Free 1-on-1 or Group Training Session.
Fill out your info below and we’ll get you setup.

Book Your Personal Training Session

GROUP TRAINING SCHEDULE

*Times may vary on Holidays

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

tUE - THUR

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