Workouts Of The Week: 2-25-2019

Large Group Training
CudaFit 45

Monday

WORKOUT
Type: Cycle
6 Rounds
:40 On/:20 Off
Rest 1:00 after each round

  1. Calorie Row
  2. Box Jump or Step-up
  3. Strict Pull-ups x 6 Reps | Ring Row x Max Reps
  4. Medball Russian Twists

Tuesday

Review Barbell Complex & Build to Starting Weight

WORKOUT
5 SETS FOR LOAD
3 Power Clean
3 Front Squat
3 Shoulder to Overhead

-Rest as Needed b/t Sets-

*Start Moderate and Build to Heavy

PARTNER FINISHER
4 SETS EACH
24 Air Squats
12 Burpees

*Partner 1 completes a full round while Partner 2 rests.

Wednesday

WORKOUT
Type: Cycle
6 Rounds
:30 On/:30 Off
Rest 1:00 after each round

  1. Calorie Row
  2. Burpees
  3. DB Lunges
  4. Ab Wheel Roll-out | Plank Hold

Thursday

STRENGTH
EMOM x 10 MINUTES
3 Hang Power Snatch

*Build in weight for first 5 minutes, then hold across for the remaining 5 minutes

WORKOUT
AMRAP x 6 MINUTES
10/8 Cal Bike or Row
6 Hang Power Snatch (115/75)|(75/55)

-Rest 3:00-

AMRAP x 6 MINUTES
10/8 Cal Bike or Row
6 Hang Power Snatch (95/65)|(65/45)

Friday

WORKOUT
Type: Cycle
5 Rounds
:60 On/:30 Off
Rest 1:00 after each round

  1. Push-ups
  2. Calorie Bike
  3. DBL KB Suitcase Deadlift
  4. Speed Rope

Saturday

WORKOUT
Type: Static Stations
6 Rounds
:30 On/:30 Off
Rest 1:00 after each station

  1. Wall Ball
  2. DB KB Curls
  3. DB Strict Press x 8 Reps
  4. Hanging L-Hold | Hanging Tuck Hold | Hollow Hold

Sunday

WORKOUT
Type: Cycle
4 Rounds
1:00 On/:30 Off
Rest 1:00 after each round

  1. Calorie Row
  2. Bear Crawl + Rev Bear Crawl (20ft)
  3. See-Saw KB Power Row + Deadlift
  4. DB Farmers Carry

Private Training

Cycle 2 / Week 5 of 10 / Day 1

WARM-UP
5 Minute Tabata Bike

3 ROUNDS
10 Monster Walks (L/R)
3 / 3 Pistols*

. *Hold weight out in front as counter balance

MAIN
5 x 3; Back Squat; (2111); 65%;

-Rest as needed b/t sets-

SECONDARY
3 SETS
5 / 5 Cossacks Squats
-Rest 1:00 b/t sets-

ACCESSORY
None

Cycle 2 / Week 5 of 10 / Day 2

WARM-UP
AMRAP x 10 MINUTES (Flow)
50′ Bottoms up KB Carry (L/R)
5 / 5 Side Plank Rotations
10/Side of Half Kneeling Band Protraction/Retraction

MAIN
3 SETS
10 Alt. Single Arm DB Bench Press (2121)*

-Rest as needed b/t sets-

*Athlete will start with the DBs pressed out and
then alternate bring one down and keeping the other up

SECONDARY
3 SETS
3 – 5 Pull – ups (4111)
:30 Wall Facing Handstanad Hold

-Rest 1:30 b/t sets-

ACCESSORY
For Time
100 Hollow Rocks

Cycle 2 / Week 5 of 10 / Day 3

WARM-UP
AMRAP x 10 MINUTES
5 / 5 Single Leg KB RDLs
50′ Reverse Lunges
:45 Ring FLR or Plank on Hands

*Athletes should think about squeezing butt
and pressing shoulder blades apart.

MAIN
5 x 5; Deadlift; (3111); 60%;

-Rest 1:30 b/t sets-

SECONDARY
3 SETS
12 Curl to Presses (KBs)
12 KB Bent Over Rows
12 Strict Dips
-Rest 1:30 b/t sets-

OPTIONAL ACCESSORY
50 Side Crunches (L/R)

Cycle 2 / Week 5 of 10 / Day 4

WARM-UP
5 Minute Tabata Bike

3 ROUNDS
10 Monster Walks (L/R)
3 / 3 Pistols*

. *Hold weight out in front as counter balance

MAIN
3 x 12; Front Squats; (2111);

-Rest as needed b/t sets-

SECONDARY
EMOM x 6 MIN
Min 1 – :30 Single Leg Wall – Sit Hold (L)
Min 1 – :30 Single Leg Wall – Sit Hold (R)

ACCESSORY
None

Workouts Of The Week: 2-18-2019

Large Group Training
CudaFit 45

Monday

WORKOUT
Type: Cycle
5 Rounds
:40 On/:20 Off
Rest 1:00 after each round

  1. Calorie Assault Bike
  2. Speed Rope
  3. Alt Single Arm DB Thrusters
  4. Ring Row

Tuesday

STRENGTH
EMOM x 10 MINUTES
3 Power Cleans

*Build in weight for first 5 minutes, then hold across for the remaining 5 minutes

WORKOUT
FOR TIME
30-20-10
Burpee Over the Bar (lateral)
Power Clean (135/95)|(95/65)

CORE FINISHER
NOT FOR TIME
30 Ab Wheel Roll-Outs

Wednesday

WORKOUT
Type: Cycle
5 Rounds
:30 On/:30 Off
Rest 1:00 after each round

  1. Calorie Row
  2. KB Swings
  3. Calorie Bike
  4. Box Jump or Step-up

Thursday

SKILL
10:00 Handstand Play – Walking, Holding or Building

WORKOUT
4 ROUNDS FOR TIME
400m Run
14 DB Step-Back Lunges* (50/35)|(35/25)
14 HSPU

*Hold the DB Suitcase Style

Friday

WORKOUT
Type: Cycle
:45 On/:15 Off
Rest 1:00 after each round
5 Rounds

  1. Calorie Row
  2. Speed Rope
  3. Plank Hold
  4. Battle Rope Slams

Saturday

WORKOUT
Type: Static Stations
6 Rounds
:30 On/:30 Off
Rest 1:00 after each station

  1. Calorie Bike
  2. Ball Slams
  3. Ring Rows
  4. DB Bench Press

Sunday

WORKOUT
Type: Cycle
4 Rounds
1:00 On/:30 Off
Rest 1:00 after each round

  1. Wall Ball Shots
  2. DB Sntaches
  3. Push-ups
  4. Wall Sits

Private Training

Cycle 2 / Week 4 of 10 / Day 1

WARM-UP
5 Minute Tabata Bike

3 ROUNDS
:30 Wall-sit*
5 / 5 Medball Pistols**
:30 Weighted Plank

*With band around knees
**Butt goes down and touches a medball.
Can hold weight out in front as counter balance.

MAIN
EVERY 3:00 x 6 SETS
3 Back Squats (2111)*

*Increase 5 – 10 pounds from last week.
Keep that tempo.

SECONDARY
3 SETS
5 / 5 Single KB OH Reverse Lunges
-Rest 1:00 b/t sets-

*Hold KB or DB in the opposite side that is doing the reverse lunge. The athlete will do 5 on the right and 5 on the left

ACCESSORY
None

Cycle 2 / Week 4 of 10 / Day 2

WARM-UP
EMOM x 12 MINUTES
Min 1 – :50 Row*
Min 2 – 1 Bottoms Up TGU (R)
Min 3 – 1 Bottoms Up TGU (L)

*Have the athletes keep their heels down.

MAIN
BB Bench Press; (2111)
5 – 5 – 5 – 5 – 5
-Rest 1:30 b/t sets-

SECONDARY
3 SETS
10 Strict Pull-ups
MAX Ring Rows*
-Rest 1:30 b/t sets-

*This is a max U/B set without pausing or breaking form.

ACCESSORY
For Time
100 Weighted Sit-ups*

*Hold DB or KB on chest. Feet can be anchored.

Cycle 2 / Week 4 of 10 / Day 3

WARM-UP
AMRAP x 7 MINUTES
5 / 5 Box Step-ups Slow Lower
50′ Spiderman Crawl
:30 Plank*

*Athletes should think about squeezing butt
and pressing shoulder blades apart.

MAIN
3 SETS
10 Barbell Sumo Stance Goodmornings
100′ DBL Front Rack KB Carries
5 – 10 Partner Glute Hamstring Raises*

-Rest 1:30 b/t sets-
*One partner will hold the others feet.

SECONDARY
3 SETS
10 Chin-ups
10 Pike Presses (2111)
10 KB Bent Over Rows (2111)
-Rest 1:30 b/t sets-

OPTIONAL ACCESSORY
2 Sets
:30 Star Plank Hold (L/R)
-Rest as needed b/t sets-

Cycle 2 / Week 4 of 10 / Day 4

WARM-UP
5 Minute Tabata Bike

3 ROUNDS
:30 Wall-sit
5 / 5 Assisted Pistols
10 Monster Walks (R/L)

MAIN
Front Squats; (11×1)
6 – 4 – 6 – 4 – 2
-Rest 2:00 b/t sets-

*Increase weight every set

SECONDARY
EMOM x 6 MIN
5 / 5 Skater Squats
-Rest as needed b/t sets-

*Hold moderate KB or DB in goblet

ACCESSORY
None

Workouts Of The Week: 2-11-2019

Large Group Training
CudaFit 45

Monday

WORKOUT
Type: Cycle
5 Rounds
:40 On/:20 Off
Rest 1:00 after each round

  1. Calorie Row
  2. Slam Balls
  3. KB Goblet Squats
  4. DB Front Rack Lunges

Tuesday

WORKOUT
AMRAP x 20 MINUTES
25/20 Calorie Row/Bike
25 Sprawls
50 Kettlebell Swing (53/35)|(35/26)
75 Double Unders

FINISHER
UPPER BODY + POSTERIOR
3 SETS
10 DB Curls
10 DB Romanian DL
10 DB Floor Press
-Rest as Needed-

*Try to do all sets unbroken and rest only between sets.

Wednesday

WORKOUT
Type: Cycle
4 Rounds
:60 On/:20 Off
Rest 1:00 after each round

  1. KB Deadlifts
  2. Wall Ball Shots
  3. Alt Single Arm DB Power Clean & Jerk
  4. 3 x 50m Sprints

Thursday

SKILL
10:00 Skill Prep Session for Toe to Bar and Box Jump*

*Work on progression and scaling for TTB and efficiency in Box Jump

SIMULATED OPEN WORKOUT
AMRAP x 12 MINUTES
12 Push Press (95/65)|(75/55)
12 Toes to Bar
12 Box Jump (24/20)

FINISHER
CORE + POSTERIOR
2 SETS
Max Hollow Flutters in 1:00
Max Russian Twists in 1:00
Max Hip Thrusts in 1:00
-Rest as Needed- null

Friday

WORKOUT
Type: Cycle
:60 On/:30 Off
5 Rounds

  1. Calorie Row
  2. Alt DB Snatches
  3. Speed Rope (Dubs or Singles)
  4. Calorie Bike

Saturday

WORKOUT
Type: Cycle
6 Rounds
:30 On/:30 Off
Rest 1:00 after each round

  1. Alt Single Arm DB Squat Clean
  2. Ring Rows
  3. Burpee
  4. 50m Sandbag Carry (Bearhug)

Sunday

WORKOUT
Type: Cycle
2 Rounds
2:30 On/1:00 Off

  1. Calorie Row
  2. Calorie Bike
  3. Alt. Sledge Hammer Strikes
  4. Sled Drag

Private Training

Cycle 2 / Week 3 of 10 / Day 1

WARM-UP
5 Minute Tabata Bike

3 ROUNDS
:30 Wall-sit
5 / 5 Box Pistols*
10 Monster Walks (R/L)

*Butt goes down and touches a box

MAIN
EVERY 3:00 x 5 SETS
5 Back Squats (1111)*

*Increase 5 – 10 pounds from last week

SECONDARY
3 SETS
5/5 Weighted Box Step-ups
-Rest 1:00 b/t sets-

*Hold DB/KBs in front rack

ACCESSORY
None

Cycle 2 / Week 3 of 10 / Day 2

WARM-UP
EMOM x 12 MINUTES
Min 1 – :50 Row
Min 2 – 2 TGU (R)
Min 3 – 2 TGU (L)

MAIN
Decline BB Bench Press; (2111)
5 x 8
– Rest 1:30 b/t sets-

SECONDARY
3 SETS
8 Ring Face Pulls
12 DB Prone Rows
-Rest 1:00 b/t sets-

ACCESSORY
For Time
100 V-ups

Cycle 2 / Week 2 of 10 / Day 3

WARM-UP
AMRAP x 7 MINUTES
5 / 5 Box Step-ups Slow Lower
50′ Reverse Bear Crawl
:20 Filly Rack Hold (L/R)

MAIN
ARMAP x 15 MINUTES
5 / 5 Filly Presses
50′ Box or Sled Push (heavy)
25′ Filly Rack Lunges (R/L)
10 High Box Jumps (30″+/24″+)

SECONDARY
3 SETS
10 KB Curl to Presses
10 Deficit Push-ups
10 Strict Pull-ups
-Rest 1:30 b/t sets-

OPTIONAL ACCESSORY
2 Sets
1:00 Side Plank (L/R)
-Rest as needed b/t sets-

Cycle 2 / Week 2 of 10 / Day 4

WARM-UP
5 Minute Tabata Bike

3 ROUNDS
:30 Wall-sit
5 / 5 Assisted Pistols
10 Monster Walks (R/L)

MAIN
Front Squats; (11×1)
6 – 4 – 6 – 4 – 2
-Rest 2:00 b/t sets-

*Increase weight every set

SECONDARY
EMOM x 6 MIN
5 / 5 Skater Squats
-Rest as needed b/t sets-

*Hold moderate KB or DB in goblet

ACCESSORY
None

3 Powerful Motivation Tips For Ripped Abs

Can you see yourself walking down the street at your favorite location looking and feeling great? Or as you stroll down the beach and you notice people glance over their shoulders to admire your beautiful ripped abs that belong to you. Feeling so confident in yourself that your vacation seems perfect like a dream. You pinch yourself and realize that you have arrived.

Everyone in this green earth would love to have six pack abs and be fully healthy. Can everyone archive this goal? Yes. We people where created for excellence so yes, anything is possible. Although some may find it difficult to reach personal goals, anything is possible if you have an optimistic and positive outlook on life.

“Life is not fair” We can begin our day very positive, but by the end of the day if you are not fully focused of your objective and constantly thinking of your aspirations you can be a victim of procrastination. We as humans tend to enjoy the path of least resistance. Justifying our excuses and procrastinating our objectives. Nobody said that being discipline was easy. As a matter of fact here are some examples of things we tell ourselves unconsciously that keeps us from hitting our goals: “I would love to work out, but I don’t want to be sore for tomorrow’s barbecue.”, “I will have a free day this weekend therefore I will stuff my face with cookies and milk.”, “I love the gym, I just don’t have time to go anymore.”

The interesting thing is that we make ourselves believe such things. When in reality it is just bogus. The secret to success is not overworking but being in control of your thinking and outlooks in life. Whether you are looking to lose a few pounds or get in shape for bodybuilding competition, please under any circumstances don’t let yourselves of any excuses. Here are some helpful mindsets that will help when you get back on track when you feel you are buying your excuses:

One: Always tell your friends and family about your goals. Telling your acquaintances about your goals is great. Some will take you seriously and some won’t. But the reasoning behind this is that they can help you be on track. When you are genuine with people, they respect that, and sometimes are willing to help you out.

Two: Setting goals with a partner or friend. Often having a workout partner, or a dieting partner will make things better for everyone. Besides a little competition, a little encouragement from a workout buddy makes a huge difference. Pick someone that you enjoy being with and someone that you know will help you when you feel a bit down on yourself. Friends are incredible at picking one up and making us feel great.

Three: Writing down your aspirations and visions. Get a notepad right this moment, and jot down all of your goals and aspirations. On a piece of paper make a line down the middle. In one side have your “goals” and the other have “aspirations” example. Goal #1 Lose 10 pounds this month. Aspiration #1 Lose 10 pounds so I can buy a new pair of jeans, and so on. Make sure they are in detail and try to make them very personable. Soon you will develop these mental changes that will change your life forever subconsciously. Also Take note of the times you are at your lowest in energy and pull out your sheet and read those to you out loud. Might sound kind of weird but it works. Professional athletes do it every day. Why not you?

Getting in top shape is harder than it looks. It takes discipline and full commitment. Its rewards are priceless and the amount of confidence you get when you are watched or check out is amazing. Or even if you simply just want to live an incredible healthy lifestyle and carrying on that mindset to your family and kids, is absolutely worth it. Stay focused, stay in the fight and we will see you in the beaches of the world sporting your ripped abs.

Workouts Of The Week: 2-4-2019

Large Group Training
CudaFit 45

Monday

WORKOUT
Type: Cycle
4 Rounds
1:00 On/:30 Off
Rest 1:00 after each round

  1. Calorie Row
  2. Alt DB Push Press (See-Saw)
  3. KB Goblet Lunge
  4. Burpee

Tuesday

STRENGTH
EMOM x 10 MINUTES
3 Front Squats (moderate-heavy)

*Build in weight for first 5 minutes, then hold across for the remaining 5 minutes

WORKOUT
3 ROUNDS FOR TIME
10 Front Squats (135/95)|(95/65)
15 Gymnastic Kip Pull-ups
20 Box Jumps (24/20)

Wednesday

WORKOUT
Type: Static Stations
8 Sets Each Station
:20 On/:20 Off
Rest 1:00 after each round

  1. Single Arm Russian KB Swing (Alt Arms each set)
  2. 50m Sprints
  3. DB Curl & Press
  4. Mountain Climbers

Thursday

STRENGTH & SKILL
12:00 RUNNING CLOCK
Build to Moderate-Heavy Set of 5 Power Snatch

WORKOUT
AMRAP x 10 MINUTES
2-4-6-8-10…etc
Power Snatch (95/65)|(65/45)

*After every set perform 20 double unders

FINISHER
3 SETS
20 L. Leg Hip Thrusts
20 R. Leg Hip Thrusts
1:00 Static Hold Glute Bridge

-Rest as needed b/t sets-

Friday

WORKOUT
Type: Cycle
:40 On/:20 Off
5 Rounds
Rest 1:00 after each round

  1. Calorie Row
  2. Alt KB Power Row + DBL KB Deadlift
  3. Push-ups
  4. Russian Twists

Saturday

WORKOUT
Type: Cycle
4 Rounds
1:00 On/:30 Off
Rest 1:00 after each round

  1. DB Thrusters
  2. Plank Hold
  3. See-Saw KB Strict Press
  4. Reverse Sled Drag

Sunday

WORKOUT
Type: Cycle
2 Rounds
2:00 On/1:00 Off

  1. Calorie Row
  2. Box Step Ups
  3. Alt. Single Leg V-ups
  4. Wall Sit

Private Training

Cycle 2 / Week 2 of 10 / Day 1

WARM-UP
5 Minute Tabata Bike

3 ROUNDS
10 Jumping Air Squats
(:01 Pause at bottom of each rep)
:30 Side Plank Rotations
10 Monster Walks (R/L)

MAIN
EVERY 2:30 x 5 SETS
5 Back Squats (2111)*

* Increase 5 – 10 pounds from last week

SECONDARY
3 SETS
8 Lunges Forward + 6 Reverse Lunges
-Rest 1:00 b/t sets-

*Start light and build each set
**BB on back

ACCESSORY
None

Cycle 2 / Week 2 of 10 / Day 2

WARM-UP
EMOM x 12 MINUTES
Min 1 – :50 Ski or Row
Min 2 – 25′ Bottoms up KB Carry
Min 3 – 5/5 Single Arm Ring Rows

MAIN
Incline DB Bench Press; (2111)
5 x 10
– Rest 1:30 b/t sets-

SECONDARY
3 SETS
12 KB Upright Rows
15 Rear Delt DB Flys
-Rest 1:00 b/t sets-

ACCESSORY
With a Partner
60 Leg Throws (each)

Cycle 2 / Week 2 of 10 / Day 3

WARM-UP
AMRAP x 10 MINUTES
10 Cal Bike
50′ Bear Crawl
50 Single Unders
50′ Front Rack KB Carry

MAIN
EMOM x 15 MINUTES
Min 1 – 50′ DB FR Farmers Carry
Min 2 – 10 Weighted Glute Bridges
Min 3 – 10 Barbell Good Mornings

SECONDARY
3 SETS
12 Hammer Curls
12 Clapping Push-ups
12 DB Front Raises
-Rest 1:00 b/t sets-

OPTIONAL ACCESSORY
2 Sets
30 KB/DB Side Crunch (L/R) (tough)
-Rest as needed b/t sets-

Cycle 2 / Week 2 of 10 / Day 4

WARM-UP
5 Minute Tabata Bike

3 ROUNDS
10 Jumping Air Squats
(:01 Pause at bottom of each rep)
:30 Side Plank Rotations
10 Monster Walks (R/L)

MAIN
Front Squats; (21×1)
5 – 5 – 5 – 5 – 5
-Rest 2:00 b/t sets-

*Increase weight every set

SECONDARY
3 SETS
5 / 5 Cossacks Squats
-Rest as needed b/t sets-

*Hold moderate KB or DB in goblet

ACCESSORY
None

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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