Workouts Of The Week: 10-1-2018

Large Group Training

Monday

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

A.
Buy-In
400m Run

7 ROUNDS
12 DB Thrusters
10 Sit-ups
8 Ring Rows/Pull-ups
6 Burpees

Buy-Out
400m Run

Tuesday

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

A.
STRENGTH TEST
In 15 Minutes
Build to a 4RM Push Press

*Anyone not ready for Barbell Push Press should do 5 sets of 10 DB Push Press.

B.
E1.5MOM x  3 SETS
Station 1: Alt Reverse Lunges x :60
Station 2: Ab Wheel Roll Out/Sit-ups x :60

Wednesday

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

A.
6 ROUNDS FOR TIME
30/24 Calorie Row
15 Hanging Knee Raises/Knee To Elbow

Thursday

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

E1.5MOM X 6 SETS
Station 1: Alt Weighted Box Step-up x 8/8 reps
Station 2: SA DB/KB Row x 10/10 reps
Station 3: Plank Hold x :60-:90

Friday

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

A.
EMOM x 24 MINUTES
Min 1 – 15/12 Cal Row
Min 2 – 10-15 Sprawls
Min 3 – 10-15 Russian KB Swing
Min 4 – :30-:45 plank

Saturday

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

A.
E1.5MOM X 6 SETS
Station 1: Sandbag Ground To Shoulder x :60
Station 2: Dips x :45
Station 3: 10 DB Front Squats + 10 Sit-ups

Sunday

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

A.
6 SETS
50 Double-Unders / 75 Single-Unders
15 Wall Balls
10 Hand Release Push-ups
-Rest 1:00 between sets-

Time Cap: 30 minutes


Small Group Training

Monday

STRENGTH
EMOM x 10 MINUTES
3 High Hang Power Clean
3 Above the Knee Power Clean
3 Below the Knee Power Clean

*Clean Complex with emphasis on cycling. Goal is to stay light/moderate and focus on bar path and breathing.

WORKOUT
3 ROUNDS FOR TIME
Run 400m
10 Power Clean (155/105) (115/75)
25 Push-ups

(15 Min Hard Cap)

Tuesday

WORKOUT
EMOM x 20 MINUTES
Minute 1 – 12/10 Calorie Row
Minute 2 – 10 Thrusters (95/65) (75/45)

*Utilize warm-up to find sustainable pace on erg and figuring out the barbell cycling / pace on the thruster

COOL DOWN
5:00 EZ Pace Row

Wednesday

STRENGTH
EMOM x 10 MINUTES
Min 1 — Row*
Min 2 — 3 Burpee Over Bar + 5 Deadlift**

*Gradual increase in pace each round
**Loading should be significantly heavier than workout weight for all 5 rounds

WORKOUT
6 SETS @ MAX EFFORT
:30 Max Calorie Row
-Rest 1:00 between sets-

6 SETS @ STEADY EFFORT
(unbroken, no bouncing bar)
:30 Max Deadlifts (185/125) (135/95)
-Rest 1:00 between sets-

6 SETS @ MAX EFFORT
:30 Burpee Over Bar
-Rest 1:00 between sets-

Thursday

EXTENDED WARM-UP
ON A 12:00 CLOCK
Work Handstand Skills…

*Pike on Ground
*Kick up to Handstand
*Wall Walks
*Walk around box
*Strict HSPU on box
*Partner Handstand Balancing

WORKOUT
AMRAP x 15 MINUTES
35 Double Unders
8 Strict HSPU
4/4 Alt. DB Snatch (70/50) (40/25)

Friday

STRENGTH
FRONT SQUAT
4 x 8
-Rest 2:00 between sets-

*Goal here is accumulate volume at a moderate weight focusing on position rather than load. No working set should build past 70% of 1RM

WORKOUT
FOR TIME
15 Front Squats (135/85) (95/65)
30 C2B Pull-ups
15 Front Squats
30 Toes to Bar
15 Front Squats
30 C2B Pull-ups

Saturday

WORKOUT
FOUR TABATAS
(:20 on / :10 off for 8 rounds of each)

American KB Swings (53/35) (35/26)
-Rest 1:00-

Box Jump Overs (30”/24”)
-Rest 1:00-

Single Arm OH Lunge w/KB (53/35) (35/26)
*Alternate arms every interval
-Rest 1:00-

Calorie Row
-Rest 1:00-

COOL DOWN
10:00 Flow Stretching

*Long holds in 5 positions…
Saddle
Straddle
Lizard (L/R)
Pigeon (L/R)
Rebound (chill!)

Sunday

WORKOUT
PARTNER WORKOUT
(Teams of 2)

3 ROUND FOR TIME
1000m Row
30 Burpees
60 Wall Balls

*Partner 1 will row 500m, then partner 2 will. Partner 1 will do 15 burpees, then partner 2 will. Partner 1 will do 30 wall balls, then partner 2 will. That will equal one round.

FINISHER
FOR TIME
100 AbMat Sit-ups*

*Find someone doing the same number and race!

Workouts Of The Week: 9-24-2018

Monday

Endurance

EMOM x 24 MINUTES
Min 1: Calorie Row
Min 2: DB Man Makers
Min 3: Russian Twists
Min 4: Rest

Small Group Training

STRENGTH
ON A 15:00 CLOCK
Build to a Moderate-Heavy 5 Rep Push Press*

*Stay below 5RM and below “Heavy”. Bar should move fast and smooth.

WORKOUT
“Pushing Nancy”
5 ROUNDS FOR TIME
400m Run
15 Push Press (115/75) | (95/65)**

**Introducing NC_1 / NC_2 Loading. NC_1 will be the first loading option and our historic RX. The second weight prescription is designed to offer coaches and athletes a quick reference for lighter loading. Athletes and coaches should still discuss scaling loading, volume, and movements actively together.

Tuesday

Strength

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

A.
STRENGTH TEST
In 15 Minutes
Build to a 5RM Barbell Bent-over Row

*You should build up over 6-8 sets

B.
E1.5MOM X 4 SETS
Station 1: Ab Wheel Roll Out x 8-12 reps / Plank Hold x :45
Station 2: Pull-ups x 10 reps / Ring Row x 20 reps

Small Group Training

STRENGTH
BACK SQUAT
5 x 3 (21X1)*

*Use same weight across for each set of 3 from last week’s heavy building set of 5

WORKOUT
EMOM x 14 MINUTES
MIN 1 — 14 Burpee Over Bar
MIN 2 — 10 Back Squat (155/105) | (115/85)

Wednesday

Endurance

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

A.
7 SETS (2:00 ON / 1:00 OFF)
Run 200m
Max Reps of KB Swings

Cool Down with Mobility and Stretching

Small Group Training

WORKOUT
AMRAP x 21 MINUTES
6/6 Uneven KB Front Rack Lunge (70/53) | (53/35)*
20/15 Calorie Row
18 Toe to Bar

*Hold single KB in front rack on one side (opposite side unloaded). Complete six reps of lunge, switch bell to opposite side.

CASH OUT
5:00 EZ Row

Thursday

Strength

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

A.
E1.5MOM x  6 SETS
Station 1: DB Deadlift x 10-15 reps
Station 2: DB Push Press x 12 reps
Station 3: Weighted Step-up x 7/7 reps

Small Group Training

EXTENDED WARM-UP
EMOM x 8 MINUTES
Min 1 — 5-8 Pull-ups*
Min 2 — 5 TNG Deadlift (30X1)**

*Progress the pull-up as needed each min
**Building each set to workout weight

WORKOUT
FOR TIME
10-9-8-7-6-5-4-3-2-1
Deadlift (225/155) | (185/135)
1-2-3-4-5-6-7-8-9-10
Bar Muscle-Up

In extended warm-up, provide options for how to build each movement for both beginner and advanced.

Friday

Endurance

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

A.
House Of Cardio  – 28 Minutes
Hearts ♥️ – 200m Row

Diamonds ♦️ – 10 Hand DB Power Cleans

Clubs ♣️ – 30 Mountain Climbers

Spades ♠️ – 10 KB Sumo Deadlift High Pulls

Joker  – 30 Goblet Squats

Small Group Training

STRENGTH
ON A 15:00 CLOCK
Build to a Heavy 3 Rep Bench

WORKOUT
AMRAP x 6 MINUTES
10/8 Calorie Row
12 Push-ups
14 Air Squat

-Rest 3:00-

REPEAT AMRAP!

Saturday

Strength

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

A.
E1.5MOM X 6 SETS
Station 1: Sandbag Ground To Shoulder x :60
Station 2: Strict Toe To Bar/Hanging Knee Raise x :45
Station 3: Front Rack DB Thruster x 10 reps

Small Group Training

PARTNER WORKOUT
14 ROUNDS FOR TIME
(Teams of 2)

200m Run
3 Power Snatch (135/95) | (95/65)

*Partner 1 works while Partner 2 rests. Alternate each round. Each athlete completes 7 full rounds.

CASH OUT
3 ROUNDS, NOT FOR TIME
:40 Sit-ups
-Rest :20-
:40 Bicycle Kicks
-Rest :20-
:40 Hollow Hold
-Rest as needed-

Sunday

Endurance

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

A.
EMOM x 28 MINUTES
Min 1 – Single/Double-Unders
Min 2 – Wall Balls
Min 3 – 50m Shuttle Runs
Min 4 – Right Side Plank
Min 5 – Left Side Plank
Min 6 – Walk The Floors/Wall Walks
Min 7 – Sit-ups

Small Group Training

WORKOUT
EMOM x 30 MINUTES
(:45 on / :15 off every minute)

MIN 1 — Tall Step-Ups (30/24)
MIN 2 — Plate G2O (45/25) | (25/15)
MIN 3 — Row for Meters
MIN 4 — Double Unders
MIN 5 — Plank Hold

Workouts Of The Week: 9-17-2018

Monday

Endurance

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

A.
4 ROUNDS FOR TIME
20 Box Jumps/Step-ups
25/20 Calories of Rowing
20 Reverse Lunges
25/20 Calories of Rowing

Beginners: Perform 3 rounds
Time Cap: 25 Minutes

Small Group Training

OLY COMPLEX
5 SETS
1 Power Clean
2 Hang Power Clean
3 Jerks

-Rest 1:30 between sets-

WORKOUT
FOR TIME
5 Clean & Jerk (135/95)
200m Run
10 Clean & Jerk (135/95)
400m Run
20 Clean & Jerk (135/95)
800m Run

Tuesday

Strength

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

A.
STRENGTH TEST
In 15 Minutes
Build to a 3RM Front Squat

*Anyone not ready for Barbell Front Squats should do 3 sets of 10 DB Front Squats with a 1 minute plank after each set.

B.
E1.5MOM x  3 SETS
Station 1 — Weighted Box Step-up x 8 reps each leg
Station 2 — Ab Wheel Roll Out x 10 reps Or 20 Sit-ups

Small Group Training

STRENGTH
Build to a 5 Rep Back Squat

WORKOUT
AMRAP x 12 MINUTES
7 DB Front Squats (50/35)
7 Box Jump (24/20”)

*2 Burpees top of every minute, including 0:00

Wednesday

Endurance

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

A.
EMOM x 24 MINUTES
Min 1 – Alt DB Snatches
Min 2 – Row for Calories
Min 3 – Burpees
Min 4 – Rest

Beginners: 16 or 20 minutes (Go by feel)

Small Group Training

WORKOUT
FOR TIME
50-40-30-20-10
KB Swing (53/35)
Mountain Climbers

*20/15 Cal Row at end of each round

*Mountain climbers are counted 1L / 1R = 1 Rep

CASH OUT
5:00 Flow Stretching

Thursday

Strength

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

E1.5MOM X 6 SETS
Station 1 — DB Romanian Deadlift x 10-15 reps
Station 2 — DB Bench Press x 10-15 reps
Station 3 — Russian Twists x 20 reps

Small Group Training

SKILL SESSION
ON A 12:00 CLOCK
Skill & Prep Work for Gymnastics GOAT

WORKOUT
EMOM x 21 MINUTES
Min 1 – 2-8 Reps of Gymnastics GOAT
Min 2 – 12/10 Calorie Bike
Min 3 – :50 Plank

*GOAT work should 3-8 Reps of a gymnastic skill to help build volume or exposure to a movement.

Friday

Endurance

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

A.
3 ROUNDS FOR TIME
500/400m Row
50 Air Squats
200m Sandbag Run
25 DB Push Press

Beginners: 2 Rounds
Time Cap: 30 Minutes

Small Group Training

WORKOUT
I. KAREN
FOR TIME
150 Wall Balls (20/14)

-Rest 3:00-

II. ISABEL
FOR TIME
30 Power Snatches (135/95)

*8:00 Cap on Each Workout

Saturday

Strength

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

A.
E1.5MOM X 6 SETS
Station 1 — Single Arm DB Clean x 5/5 reps (Go heavy)
Station 2 — Farmers Carry x 100m
Station 3 — Hollow Rocks x 15-20 reps

Small Group Training

WORKOUT
FOR TIME
400m Run
100 Double Unders
35 KB Front Rack Lunges (35/25)
25 Hand Release Push-ups
50 Up/Downs
25 H-R Push-ups
35 KB FR Lunges (35/25)
100 Double Unders
400m Run

*20# Vest Optional

Sunday

Endurance

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

A.
EMOM x 24 MINUTES
Min 1 — Max Single/Double Unders
Min 2 — Max Inverted Row w/ Rings (Feet Elevated)
Min 3 — Max Wall Balls
Min 4 — Rest

Small Group Training

STRENGTH
ON A 15:00 CLOCK
Build to a Heavy 3 Rep Deadlift (30X1)

*Keep loads below 3RM and work on TNG while maintaining sound mechanics. Take your time between sets.

WORKOUT
FOR TIME
30-20-10
Deadlift (255/175)
10-20-30
C2B Pull-up

(12:00 Hard Cap)

Workouts Of The Week: 9-10-2018

Monday

Endurance

AMRAP x 7 MINUTES x 3 SETS
10 KB Swings
8 Push-ups
6 Ring Rows Or Pull-ups

*Rest 1 minute between sets.

Tuesday

Strength

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

A.
E1.5MOM x  6 SETS
Station 1 — DB Deadlift x 8-12 reps
Station 2 — Strict Pull-ups x 5-8 reps OR Ring Rows x :45 sec
Station 3 — DBL KB Front Squat x :30 sec (AHAP)

Small Group Training

A.
3 SETS
6/6 Barbell Back Rack Lunge

-Rest 1:30 Between Sets-

*Perform at same moderate load across.

B.
FOR TIME
21-15-9
DB Power Clean (50/35)
DB Lunges
Pull-ups

Wednesday

Endurance

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

A.
AMRAP x 18 MINUTES
10 DB Strict Press
15  Sit-ups
10 Jumping Air Squats

B.
3 Sets
:30 Flutter Kicks
-Rest :30-
:30 Russian Twists
-Rest :30-
:30 Lying Toe Touch Cruches
-Rest :30-

Thursday

Strength

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

A.
STRENGTH TEST
In 15 Minutes
Build to a 3RM Bench Press

*Use a spotter for the heavy sets

B.
E1.5MOM X 4 SETS
Station 1 — Reverse DB Lunge x 7/7 reps
Station 2 — Plank Hold x 60 sec

Small Group

A.
ON A 10:00 CLOCK
Build to a Heavy Set of 3 TNG Deadlift (31X1)

B.
AMRAP x 18 MINUTES
5 Bar Facing Burpees
15 Deadlift (225/155)
45 Double Unders

Friday

Endurance

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

A.
House Of Cardio  – 28 Minutes
Hearts ♥️ – 15 Sumo Deadlift High Pulls

Diamonds ♦️ – 15 Box Jumps

Clubs ♣️ – 15 Burpees

Spades ♠️ – 5 Handstand Push-ups OR 10 DB Push Press

Joker  – 200 Meter Bear-hug Sandbag Carry

Saturday

Strength

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

A.
E1.5MOM X 6 SETS
Station 1 — Single Arm DB Split Jerk x 7/7 reps
Station 2 — Ab Wheel Roll-Outs x 8-10 reps (20 Sit-ups)
Station 3 — DBL KB Curls x 10 reps + 5 Dips

Small Group Training

A.
AMRAP x 20 MINUTES
2-4-6-8 and so on…
Calorie Row
Devil’s Press (35/20)
Box Jump (30/24)
DB Front Squats (35/20)

*Devil’s Press is DB Burpee into Ground to Overhead. Step-down every rep on Box Jump.

Sunday

Endurance

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

A.
AMRAP x 25 MINUTES
200 Meter Run
10 Calorie Row
10 Burpees
10 Box Jumps OR Step-ups

Small Group Training

A.
I. ON A 6:00 CLOCK
30/24 Cal Row
Then…
Max Muscle-Ups (ring or bar)

-Rest 2:00-

II. AMRAP x 6 MINUTES
10 Russian KB Swing (70/53)
15 AbMat Sit-ups

-Rest 2:00-

III. EMOM x 6 MINUTES
Min 1 — 13 Thruster (75/55)
Min 2 — 13 Up-Downs

Workouts Of The Week: 9-3-2018

Monday

Holiday Workout

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

Command Sgt. Maj. Martin “Gunny” Barreras, 49, of Tucson, Arizona, died on May 13, 2014, of wounds he sustained during an attack on his unit on May 6, 2014. Barreras was well known for his contributions to the successful rescue of Jessica Lynch in 2003. He joined the Marine Corps in 1983 and the Army Rangers in 1988. He was the senior enlisted adviser in the 2nd Battalion, 5th Infantry, 3rd Brigade Combat Team, 1st Armored Division, Fort Bliss, Texas.

He used CrossFit training to improve his fitness and the fitness of his unit. Murph and Griff were among his favorite workouts.

He is survived by his wife, Melinda; daughters, Amice and Victorria; and son, Calvin.

A.
“Gunny”
For time:
1-mile weighted run
50 push-ups
50 sit-ups
1-mile weighted run
50 push-ups
50 sit-ups
1-mile weighted run

Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself with 50 lb. for the runs.

Scaling
This workout is long, requiring you to lug a heavy load a long distance. Reduce the loads, distance and reps so this becomes manageable but is still a long slog.

Intermediate Option
For time:
1-mile weighted run
50 push-ups
50 sit-ups
1-mile weighted run
50 push-ups
50 sit-ups
1-mile weighted run

Wear a weight vest, body armor, loaded pack or whatever needed to load yourself with 25 lb. for the runs.

Beginner Option
For time:
800-m weighted run
30 knee push-ups
30 sit-ups
800-m weighted run
30 knee push-ups
30 sit-ups
800-m weighted run

Wear a weight vest, body armor, loaded pack or whatever needed to load yourself with 20 lb. for the runs.

*Running Mod: 2k for 1 mile OR 1k for 800 meter

Tuesday

Strength

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

A.
STRENGTH TEST
In 15 Minutes
Build to a 5RM Deadlift

*The deadlift should be touch and go. No dropping and no stopping.

B.
E1.5MOM x  2 SETS
Station 1 — DB  Romanian Deadlift x 8-10 reps
Station 2 — Prone Plank x 60-90 seconds
Station 3 — Paused Goblet Squat @ 3 sec x 5 reps (AHAP)

Small Group Training

WARM-UP
8:00 to Build to a Moderate-Heavy Hang Squat Clean

A.
AGAINST A 16:00 CLOCK
For Time
100 Double Unders
75 Wall Ball (20/14)
50 Pull-ups
100 Double Unders

*With the remainder of 16:00, Build to a 1RM Hang Squat Clean. Bars start empty.

Wednesday

Endurance

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

A.
EMOM x 21 MINUTES
Min 1 — Row 200/150m
Min 2 — 15 MB Squats
Min 3 — :30/:30 L/R Elbow Plank

Thursday

Strength

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

E1.5MOM X 4 SETS
Station 1 — Single Arm DB Push Press x 5 reps each arm (Go heavy)
Station 2 — Single Arm DB/KB Row x 8 reps each arm
Station 3 — Alt Hammer Curl x 10 reps each arm
Station 4 — KB Upright Row x 12-15 reps

Small Group Training

WORKOUT
“DT”
5 Rounds For Time
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks

Friday

Endurance

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

A.
EMOM x 8 MINUTES
Min 1 — Burpee
Min 2 — Alt DB Snatch

-Rest 1:00-

AMRAP x 8 MINUTES
20 Single/Double Unders
20 Mountain Climbers

FINISHER
5:00 RUNNING CLOCK
Max Plank Hold

*Every time you break, 3 push-ups

Saturday

Strength

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

A.
E1.5MOM X 6 SETS
Station 1 — Weighted Box Step Ups x 8-10 reps each leg
Station 2 — Ab Wheel Roll-Outs x 8-10 reps (20 Sit-ups)
Station 3 — DB Floor Press x 8-10 reps

Small Group Training

A.
SAVED BY THE BARBELL

3 ROUNDS FOR MAX REPS
1:00 Burpees
1:00 Wall Ball (20/14)
1:00 Deadlift (115/75)
1:00 Med Ball Sit-ups (20/14)
1:00 Hang Power Cleans (115/75)
-Rest 1:00-

Sunday

Endurance

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

A.
AMRAP x 21 MINUTES
400m Run
30 Walking Lunges
1:00 Wall Sit
200m Run
15 DB Hang Clean and Press
:30/:30 L/R Elbow Plank

Small Group Training

A.
EMOM x 10 MINUTES
2 Hang Power Snatch + 1 OH Squat

B.
EMOM x 15 MINUTES
Min 1 — 2 Rope Climbs or Alt. Single Arm Ring Row 6/6
Min 2 — 10 Hang Squat Snatch (75/55)
Min 3 — 15 T2B or Hanging Knee Raises

 

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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