Workouts Of The Week: 11-26-2018

Large Group Training
CudaFit 45

Monday

CONDITIONING
1 SET:
Station 1: Max Jump Squats
(:30 Plank or Rest)
Station 2: Max Box Jumps
(:30 Plank or Rest)
Station 3: Max Mountain Climbers
(:30 Plank or Rest)
Station 4: Max Burpee + Box Step Over
(:30 Plank or Rest)

*:30 Plank (or Rest) b/t Stations

WORKOUT
AMRAP x 12 MINUTES
15/12 Cal Row
60 Single-Unders (Dubs)
12 Ring Rows (8 Pull-ups)

Tuesday

STRENGTH
6 Sets
1 Strict Press + 1 Push Press
-Rest 1:00 between sets-

WORKOUT
18-15-12-9-6-3
DB Push Presses (50/35)
Box Step-overs (Jump-overs)

Wednesday

CONDITIONING
1 SET: 4:00 Stations
Station 1: AMRAP 4 – 10 Cal Row / 20 Ball Slams
(1:00 Rest)
Station 2: AMRAP 4 – 10 Burpees / 20 Air Squats
(1:00 Rest)
Station 3: AMRAP 4 – 10 Burpees / 20 Alt. Lunges
(1:00 Rest)

WORKOUT
5 ROUNDS
200m Run
15 Goblet Squats
20 Sit-ups

Thursday

STRENGTH
EMOM x 10 MINUTES
2 Deadlifts

WORKOUT
3 Sets
25/20 Cal Row
15 Push-ups
10 DB Hang Power Cleans
-Rest 1:00-

Friday

STRENGTH
3 SETS
MAX Pull-ups (Banded, Ring Row)
-Rest 1:30-

WORKOUT
3 ROUNDS
600/450m Row (moderate)
200m Run (recovery)
100m Run (hard)
200m Run (recovery)
-Rest 1:00-

Saturday

STRENGTH
3 SETS
6 Strict Hanging Knee Raise (K2E, T2B)
8 Double Kettlebell Sumo Deadlift
10 Good Mornings*
-Rest 1:30-

*Holding one of the KBs to chest

WORKOUT
AMRAP x 9 MINUTES
3-6-9-12…etc.
Hanging Knee Raise (K2E, T2B)
Double KB Deadlifts (53/35)

Sunday

STRENGTH
EMOM x 5 MINUTES
20 DB Jumping Lunges (15/10)

WORKOUT
2 Round: 3:00 Stations

Station 1: Max Meter Row
(Rest 1:00)
Station 2: AMRAP – 10 DB Push Press
(Rest 1:00)
Station 4: AMRAP – 10 KB Swing / (50m R/L) KB Suitcase Carry
(Rest 1:00)

*1:00 Rest b/t Stations


Small Group Training

Monday

WORKOUT
CROSSFIT TOTAL
Back Squat
Strict Press
Deadlift

17:00 For Back Squat
10:00 For Strict Press
17:00 For Deadlift

OPTIONAL FINISHER
10 Rounds (with a partner)
:30on/:30off
Any Machine for Max Cals

While 1 partner works, the other rests.

Tuesday

WORKOUT
3 ROUNDS FOR TIME
800m Run
30/24 Calorie Row
25 Box Jumps (24″/20″)
(25:00 Time Cap)

Wednesday

STRENGTH
OH SQUAT
5-5-5-5

WORKOUT
EMOM x 14 MINUTES
7 OHS or Front Squat (75/55) | Empty Bar
7 C2B Pull-ups

Thursday

WORKOUT
4 SETS
AMRAP x 4 MINUTES
3 Power Clean (205/145)|(135/95)
6 T2B
9 Push-ups

-Rest 1:00 between sets-

COOL DOWN
5:00 of Flow Stretching

Friday

STRENGTH
4 SETS
10 DB Bench Press
8 Ring Rows (Feet Elevated)
1:00 Side Plank each side
-Rest 1:00-

WORKOUT
5 ROUNDS FOR TIME
10 Right Arm Hang DB Snatch (50/35)|(35/20)
30 Double Unders
10 Left Arm Hang DB Snatch
30 Double Unders

Saturday

PARTNER WORKOUT
2 ROUNDS FOR TIME
1 Mile Run*
100 Wall Balls (20/14)
100 Burpees

*Partners alternate 400m at a time on run. Reps of Wall Ball and Burpees can be split in any manner, one works while one rests.

Sunday

WORKOUT
AMRAP x 15 MINUTES
20 Russian KB Swing (70/53)|(53/35)
20/15 Calorie Row
20 Barbell Back Rack Lunges (135/95)|(95/65)

FINISHER
3 SETS
:20 Hollow Hold
:20 Hollow Body Flutter Kicks
:20 Tuck-ups
-rest 1:00-

Workouts Of The Week: 11-19-2018

Large Group Training
CudaFit 45

Monday

Warm-up
EMOM x 6 MINUTES
Min 1 – 100m Jog
Min 2 – 15 Ring Rows
Min 3 – 15 Russian KB Swings

STRENGTH
3 SETS, FOR QUALITY
8 Strict Pull-ups/15 Ring Rows
9 KB Up-right Rows
6/6 SA DB/KB Row
-Rest 1:30-

WORKOUT
FOR TIME
27 Slam Balls (30/20)
21 Calorie Row
15 Ring Rows/Pull-ups
21 Slam Balls (30/20)
15 Calorie Row
12 Ring Rows/Pull-ups
15 Slam Balls (30/20)
9 Calorie Row
9 Ring Rows/Pull-ups

Tuesday

GENERAL WARMUP
200m Jog/Row
25′ DB OH Carry (L/R)
200m Jog/Row
10 Box Step-ups
200m Jog/Row
30 Band Pull-Aparts

STRENGTH
5 Sets
5 Push Press
-Rest 1:00-

WORKOUT
3 SETS
200/150m Row
16 Box Step-ups (Jumps)
12 DB Shoulder To Overhead
-Rest 1:30-

Wednesday

WARM UP
200m Jog
12 Squats to Med ball
:30 Plank on Hands
12 Med Ball Front Squats
12 Push-ups
12 Med ball Thrusters
12 Sprwals

*Review the Thruster right after you are done warming them up.

STRENGTH
EVERY 1:30 for 6 SETS
3 Thrusters*
*From the rack. Light to moderate loading. Use DB’s with newer athletes.

WORKOUT
EVERY 2:00 for 7 ROUNDS
12 Burpees
9 DB Thrusters

Thursday

Happy Thanksgiving!!!

“LOREDO”
6 ROUNDS FOR TIME
24 Air Squats
24 Push-Ups
24 Walking Lunges
400m Run

OR

3 ROUNDS FOR TIME
24 Air Squats
24 Sprawls
24 Walking Lunges
400m Run

Friday

WARMUP

EMOM x 6 MINUTES
Min 1 – :30 Butt Kickers > :30 High Knees > :30 Side Shuffle
Min 2 – :30 Plank > 10 DB Bent Over Rows > :20 Side Plank (L/R)

*Review the Seesaw rows and star plank right after

STRENGTH
EMOM x 8 MINUTES
Min 1 – 12 Alternating Seesaw DB Rows
Min 2 – :20 Star Plank (L/R)

WORKOUT
4 ROUNDS
400m Run (Moderate Pace)
1:00 Active Recovery Row
200m Run (Tough Pace)
1:00 Plank

Saturday

WARMUP
AMRAP x 5 MINUTES
10 KB DL
:20 Superman Hold
:20 Hollow Rocks
100m Jog

*Review the deadlift right after the warm-up

STRENGTH
EVERY 1:15 for 6 SETS
3 Deadlifts

WORKOUT
AMRAP x 10 MINUTES
16 Double KB Deadlifts (53/35)
200m Run
8 Hanging Knee Raises (K2E, T2B)
100m Run

Sunday

WARMUP
20 Lunges
10 Push-ups on Knees
20 Reverse Lunges
10 Plate Hops
10/10 Split Squats
:30 Hollow Hold

WORKOUT
AMRAP x 25 MINUTES
200m Run
12 Alternating Lunges with Plate OH (45/25)
9 Burpees To Plate
1:00 Hollow Hold


Small Group Training

Monday

STRENGTH
5 SETS
2 Push Press + 1 Split Jerk

*Same weight across all 5 sets

WORKOUT
AMRAP x 12 MINUTES
50 Double Unders
12 Burpees

Tuesday

WORKOUT
EMOM x 10 MINUTES
10/8 Calorie Bike*

-Rest 2:00-

EMOM x 10 MINUTES
3 Hang Power Clean + 3 Hang Squat Cleans (135/95)|(95/65)

*At 60rpm, 10 cals will be complete in :50 every round

Wednesday

EXTENDED WARM-UP
5-5-5-5-5
Deadlifts

Build 30-50lbs past your workout weight

WORKOUT
FOR TIME
30-20-10
Deadlifts (225/155)|(185/125)
60-40-20
Sit-ups**

**GHD if available or able

COOLDOWN
:30 Each Leg
Hip Flexor Lunge Stretch
Hip Flexor Lunge + Quad Stretch
Kneeling Hamstring + Calf Stretch

Thursday

WORKOUT
“LOREDO”
6 ROUNDS FOR TIME
24 Air Squats
24 Push-Ups
24 Walking Lunges
400 meter Run

Friday

WORKOUT
10 ROUNDS FOR TIME
14 Russian KB Swings (70/53)|(53/35)
8 Burpee Box Jump Overs (24″/20″)
2 Rope Climbs

FINISHER
EMOM x 10 MINUTES
Odd – 15 V-ups or Tuck-ups
Even – :45 Plank on Elbows

Saturday

WORKOUT
AMRAP x 30 MINUTES
10/8 Calorie Bike
10/10 Single Arm DL (Suitcase Hold)
10/10 Single Arm Push Press
20 Deadbugs
1:00 Bar Hang
1:00 Push-up Plank

*Moderate pace and quality movement throughout

Sunday

WORKOUT
6 SETS
2:00 On / 2:00 Off
6 Power Snatch (165/105)|(115/75)
Max Calorie Row in remainder of 2:00

Workouts of the week: 11-12-18

CudaFit 45 – Large Group Training

Monday

Warm-up:
EMOM x 8 MINUTES
Min 1 – :45 Row @ Warm-up Pace
Min 2 – 5-15 Push-ups
Min 3 – 10-15 Squats
Min 4 – 10-15 Sit-ups

A.
10 SETS
:30 Rowing Sprint
-Rest :30-
*Start at all out SPRINT

-Rest 3:00 b/t workouts-

B.
AMRAP x 15 MINUTES
10 Push-ups
10 Hollow Rocks
10 Box Step-ups (Jumps)

Tuesday

Partner Warm-up:
20/20 Medball sit up (pass the medball)
20/20 Medball squat (pass the medball)
20/20 Medball plank pass
10 Partner Burpees
200m Partner Jog

A.
5 SETS
5 Back Squats

B.
EMOM x 15 MINUTES
MINUTE 1 – 10 Burpees
MINUTE 2 – 10 DB Thrusters
MINUTE 3 – 100m Sprint

Wednesday

Warm-up:
4 SETS (8 Minutes)
:30 Jump Rope (Practice Dubs)
:30 Squats
:30 Plank Hold
:30 Alt Lunge w/ Lean Back

A.
AMRAP x 25 MINUTES
12 Cal Row
16 Air Squats (Goblet Squats)
20 Mountain Climbers
24 Single Unders (Dubs)

Thursday

Warm-up:
2 SETS
10 KB Sumo Deadlift High Pulls
10 Step-ups
5/5 SA Ring Row

2 SETS
10 Toe Touches
10 Widestance Floor Taps (Tap in front, tap behind)
Spiderman 15 sec each leg

A.
6 SETS
5 Deadlifts

B.
AMRAP x 12 MINUTES
5 Box Jumps
7 Ring Rows (Pull-ups, C2B)
9 Ball Slams

Friday

Warm-up:
TABATA (8x, :20 On, :10 Off)
Tabata 1: Russian KB Swings
Tabata 2: Sit-ups

A.
AMRAP x 8 MINUTES x 3 SETS w/ 1 Min Rest
10 KB Swings
10 Tuck-ups
200m Run

Saturday

Warm-up:
3 SETS
10 Calorie Row
10/10 SA DB Strict Press
5 Burpees

A.
5 SETS
5 Push Presses

WORKOUT
18-15-12-9-6-3
Cal. Row
DB Push Press
Burpees

Sunday

Warm-up:
3 SETS
100m Jog
10 Ring Rows
10 Push-ups

Demo:
SA DB Hang Clean & SA DB Push Press

2 SETS
200m Run
10/10 SA DB Hang Clean
10/10 SA DB Push Press

A.
400m Run
9/9 SA DB Hang Clean and Jerks
400m Run
15/15 SA DB Hang Clean and Jerks
400m Run
21/21 SA DB Hang Clean and Jerks


CrossFit – Small Group Training

Monday

WORKOUT
FOR TIME
21-15-9
Deadlift (135/95)|(95/65)
Shoulder to OH
-Rest 3:00-
15-12-9
Deadlift (155/105)|(115/75)
Shoulder to OH
-Rest 3:00-
12-9-6
Deadlift (185/125)|(135/95)
Shoulder to OH

Tuesday

STRENGTH
BACK SQUAT
5-5-5-5

Build Each Set to a Heavy 5 Rep

WORKOUT
AMRAP x 14 MINUTES
200 Double Unders
100 Wall Balls
50 T2B

Wednesday

WORKOUT
EMOM x 12 MINUTES
Odd – 8 Power Cleans (155/105)|(115/75)
Even – 2 Rope Climbs

-Rest 4:00-

EMOM x 12 MINUTES
Odd – 12/10 Calorie Row
Even – 12 Burpee Over Bar

Thursday

WORKOUT
8 SETS
AGAINST A 2:00 CLOCK
20/15 Calorie Row
Max HSPU in remainder of time
-Rest 2:00 between sets-

FINISHER
3 SETS
15 Perfect Push-ups
15 Perfect Ring Rows
1:00 Plank

Friday

FOR TIME
60 Slam Ball (30/20)|(20/15)
40 Pull-ups
20 Box Jump (30/24″”)
200m KB Front Rack Carry
20 Box Jump (30/24″”)
40 Pull-ups
60 Slam Ball (30/20)|(20/15)

Saturday

STRENGTH
FRONT SQUAT (31X1)
5-5-5-5
Build to a Moderate 5 Rep

*Weight should be well below “heavy”

WORKOUT
2 ROUNDS FOR TIME
1000m Row
25 Kettlebell Swings (70/53)|(53/35)
25 Front Squats (95/65)|(75/55)

FINISHER
FOR TIME
100 AbMat Situps

Sunday

WORKOUT
“RJ”
5 ROUNDS FOR TIME
800m Run
5 Rope Climbs
50 Push-ups

Workouts Of The Week: 11-5-2018

Large Group Training
CudaFit 45

Monday

Warm-up
AMRAP x 8 MINUTES @ 50-60% Effort
200m Jog
20 Singles
10 Squats
5 Push-ups
10 Sit-ups

A.
10 SETS
:20 Rowing Sprint
-Rest :40-
*Start at 70% effort and build to an all out SPRINT

B.
AMRAP x 10 MINUTES
12 Wall Balls
30 Single-Unders (Double-unders)

Tuesday

General Warm-up.
AMRAP x 5 MINUTES @ 50-60% Effort
100m Jog
10 Squats
6/6 Side Lunge
5 Sprawls

Specific Warm-up.
Instruct PVC Push Press
Instruct Barbell Push Press
Everyone should do 10 Push Presses with an empty bar

A.
5 SETS of
5 Push Presses

B.
AMRAP x 10 MINUTES
10 Burpees
13 Sit-ups
16 DB Hang Power Cleans

Wednesday

Warm-up.
AMRAP x 10 MIN @50-60% Effort
100m Jog
5 Ball Slams
10 Squats
10 Toe Touches
10 Sit-ups
5/5 Alt Lunge w/ Lean Back

A.
AMRAP x 20 MINUTES
100m Run
15 Ball Slams
100m Run
15 Hollow Rocks
100m Run
15 Air Squats

Thursday

Warm-up.
3 Rounds
:30 Row
10 Russian KB Swings
10 Alt. Lunges

A.
5 SETS of
6 Back Squats

B.
EMOM X 12 MINUTES
MINUTE 1 – :45 Max Cal. Row
MINUTE 2 – :45 Russian KBS (heavy)
MINUTE 3 – :45 Lunges (hold kb option)
MINUTE 4 – :45 Plank Hold, any variety

Friday

Warm-up.
2 ROUNDS
10 Ring Rows
5 Push-Ups
10 Supermans
10 PVC Passes

A.
House Of Cardio  – 28 Minutes
Hearts ♥️ – 10 Russian Twists

Diamonds ♦️ – 10 Hanging Knee Raises (K2E, T2B)

Clubs ♣️ – 200m Row

Spades ♠️ – 10 Push-ups

Joker  – 1:00 Plank Hold

Saturday

Warm-up.
3 Rounds
100m Jog
6 Alt. Lunges
5 Ring Rows
10 Toe Touches

A.
EMOM x 8 MINUTES
8 Deadlifts

B.
AMRAP x 15 Minutes
200m Run
16 Alt. DB Step-Up
12 Ring Rows (Pull-ups, C2B)
8 Alt. DB Snatch

Sunday

Warm-up.
EMOM X 6 MINUTES
MINUTE 1 – :45 Row
MINUTE 2 – 8 DB Strict Press/arm
MINUTE 3 – 8 Alt Lunges with Lean Back Stretch

A.
AMRAP X 20 MINUTES
300m Row
10 Right Arm DB Push Press
10 Burpees
10 Left Arm DB Push Press

B.
TABATA
:20 ON/ :10 OFF / 8 SETS (4 Mins)
Sit-Ups


Small Group Training

Monday

GENERAL WARM-UP
3 ROUNDS
250m Row
:20 Single Arm OH Hold w/ KB each arm
10 Glute Bridges
10 Goblet Squats w/ KB

WORKOUT
5 ROUNDS FOR TIME
30 Slam Balls (30/20) (20/10)
20 Alt. Slam Ball Lunges
*Bear Hug Hold
(15:00 Hard Cap)

STRENGTH
Back Squat*
6-6-6-6

Tuesday

GENERAL WARM-UP
3 ROUNDS
1:00 Row x 3
10 Hang Clean High Pulls → Hang Muscle Cleans → Hang Power Cleans
:20 Hang from pull-up bar → :20 Ring Rows → :20 Ring Support Position

SKILL SESSION
ON A 12:00 RUNNING CLOCK
Muscle-up Drills and Scaling Review

*Jumping Ring or Bar Muscle-up
*Jumping C2B Pull-up

WORKOUT
EMOM x 20 MINUTES
Odd – 10 Hang Power Cleans (115/75) (95/65)
Even – 3 Ring Muscle-up + 10 Hand Release Push-ups

Wednesday

CHRIS HINSHAW RUNNING WARM-UP
200m jog
200m walk
10 leg swings forward (each leg)
10 leg swings sideways (each leg)
1:00 calf/achilles stretch (each leg)

In 20m increments…
Knee pulls to chest
Heel pulls to butt
Lunge and reach to the sky
Lunge with Russian twist
High kicks
Karaoke one way
Karaoke other way
Running high knees
Running butt kicks

Then…break out barbells and go over Thrusters. Have athletes perform the following on coaches call:
7 Front Squats
7 Push Presses
7 Thrusters

WORKOUT
4 SETS
AGAINST A 3:00 CLOCK
200m Run
50 Double Unders
In remainder of time…
Max Thrusters (95/65) (75/55)
-Rest 1:30 between sets-

COOL DOWN
AMRAP x 10 MINUTES
FOR QUALITY
5/5 Windmills
5/5 Single Leg RDL
:30 Bar Hang
1:00 Deadbugs

*Use a moderate load for Windmill / RDL

Thursday

GYMNASTICS WARM-UP
AMRAP x 10 Minutes w/ a partner
1 Forward Roll
2 Wall Walks
3 Hollow to Superman (rolling from one to other)
4 Rolling Candle Sticks or Stick-ups (sit to stand)
5/5 Single Arm Ring Row
:30 Practice H.S. Balance

EXTENDED WARM-UP
EMOM x 8 MINUTES
Odd – Row 200/175m*
Even – Plank on Elbows

*Stroke rate should be at 20 or less.

WORKOUT
4 ROUNDS FOR TIME
25/20 Calorie Row
25 Kettlebell Swing (53/35) (35/26)
25 Sit-ups

Friday

GENERAL WARM-UP
AMRAP x 10 MINUTES
10 Single Arm Deadlift each arm (moderate/heavy suitcase hold)
10 Cossack Squats
5 Inchworms
20 Alt. Leg V-ups

Barbells come out and everyone will go through the following…
10 Shoulder Press
10 Push Press
10 Pause Deadlift (Pause Above Knee, Below Knee, Mid-Shin)
*Shoulder Press and Push Press should be done 5 reps on coaches call, 5 reps on the athletes own*

EXTENDED WARM-UP
3 SETS
5 Push Press
5 Deadlifts
5 Box Jumps

*Set 1 – Warm-up weight/ low box
Set 2 – Workout weight/ workout height box
Set 3 – Heavier than workout weight/ higher box

WORKOUT
OPEN 13.2
AMRAP x 10 MINUTES
5 Shoulder to OH (115/75) (95/65)
10 Deadlifts
15 Box Jumps (24″/20″)

Saturday

Warm-up
4 Rounds
:30 Mountain Climbers
:30 Plate Front Squats (25/15)
:30 Kip Swings
:30 Plate Press

PARTNER WORKOUT
FOR TIME
100/80 Calorie Row
80 DB Front Squats (50/35) (30/20)
60 Burpees
40 T2B
20 Strict HSPU

*Teams of 2, split reps any way

FINISHER
100 Partner Leg Throws
100 MB Russian Twists
*Switch every 10 reps

*Not for Time, with partner

Sunday

GENERAL WARM UP
10 min AMRAP
2 x 50’ Shuttle Jog / Bear Crawl
15 Up Downs
10 PVC Pass Throughs
5 Broad Jumps
:30s Plank / Bar Hang

*Alternate movements every other round.

SPECIFIC WARM UP
The extended warm up is an EMOM that moves back and forth between barbell prep and pull up prep. In the first round, we start fairly simple, and by the last round we should be performing power cleans and possibly what we want them doing for the workout in terms of pull up progression.

Round 1: Clean Deadlifts & Strict Pull Ups / Jumping Negatives
Round 2: High Hang Power Cleans & Scap Pull Ups
Round 3: Hang Power Cleans & Kipping Swings
Round 4: Power Clean from mid shin & Kipping Pull Ups / Scale for workout

WORKOUT
FOR TIME
10-8-6-4-2
Power Clean (205/135) (155/105)
20-16-12-8-4
Pull-up

*Run 200m after each set of pull-ups

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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