Workouts Of The Week: 5-27-2019

Large Group Training
CudaFit 45

Monday

Murph

FOR TIME
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
*If you have a 20# weighted
vest, put it on! Reps for the
BW movements can be
completed in any sequence.

 

Cudafit 45

5 ROUNDS OF:

:40 Row
:20 Rest

:40 Ring Rows
:20 Rest

:40 Push-ups
:20 Rest

:40 Air Squats
:20 Rest

:40 Assault Bike
1:20 Rest

Tuesday

sTRENGTH

POST MURPH ACCESSORY

3 ROUNDS FOR QUALITY

5/5 Single Arm DB Bent Over Rows (30×1)
5/5 DB Suitcase Reverse Lunges
10/10 Single Leg Glute Bridges

WORKOUT

EMOM x 16 MINUTES
(MODERATE)
Min 1 – :50 Bike
Min 2 – :50 Plank
Min 3 – :50 Row
Min 4 – :50 Top of Glute
Bridge Hold

Wednesday

WORKOUT

A. 6 SETS OF:

:40 KB Deadlift
:20 Rest

:40 Box Jumps
:20 Rest

-REST 3:00-

B. 6 SETS OF:

:40 Single Arm DB Snatch
:20 Rest

:40 Wall Balls
:20 Rest

Thursday

sTRENGTH

10 MINUTES TO FIND…
5RM Push Press

Workout

AMRAP x 10 MINUTES
15 Push Presses (75/55)
30 Double Unders

Friday

Workout

A. 4 SETS OF:

:60 Single Arm DB Power Clean
:30 Rest

:60 KB Gorilla Row
:30 Rest

-REST 3:00-

B. 4 SETS OF:

:60 Slam Ball
:30 Rest

:60 Mountain Climbers
:30 Rest

Saturday

Workout

A. 6 SETS OF:

:30 KB Goblet Squat
:30 Rest

-REST 1:00-

B. 6 SETS OF:

:30 Burpee
:30 Rest

-REST 1:00-

C. 6 SETS OF:

:30 Weighted Box Step-up
:30 Rest

-REST 1:00-

D. 6 SETS OF:

:30 Row
:30 Rest

Sunday

WORKOUT

5 SETS OF:

:30 DB Split Squats
Rest :30

:30 Row
Rest :30

:30 Jump Rope
Rest :30

:30 Assault Bike
Rest :30

-REST 1:30-

Workouts Of The Week: 5-20-2019

Large Group Training
CudaFit 45

Monday

WORKOUT

A. 5 SETS OF:

:40 Row
Rest :20
:40 DB Bench Press
Rest :20

-REST 3:00-

B. 5 SETS OF:

:40 Assault Bike
Rest :20
:40 Ring Rows
Rest :20

Tuesday

STRENGTH

EVERY 2:30 x 4 SETS
5 Back Squats
*Moderate loading to heavy
loading

WORKOUT

AMRAP X 4 MINUTES
2-4-6-8-10-etc…
Front Squats (Athlete
Choice, light)
Burpees Over Bar

-Rest 1:00-

AMRAP X 3 MINUTES
2-4-6-8-10-etc…
Front Squats
Burpees Over Bar

-Rest 1:00-

AMRAP X 2 MINUTES
2-4-6-8-10-etc…
Front Squats
Burpees Over Bar

*Do not restart each
AMRAP, pick up where you
left off.

Wednesday

WORKOUT

2 SETS OF:

2:00 Jump Rope
Rest :30
2:00 Assault Bike
Rest :30
2:00 Box Step-up *Use weight if possible
Rest :30
2:00 10 Air Squats + 20 Mountain Climbers
Rest 2:30

Thursday

STRENGTH

EVERY 2:00 FOR 4 SETS
1 Power Snatch + 2 OHS + 1
Squat Snatch
*Keep loading light to
moderate. This is practice.
Each complex should be
done unbroken.

WORKOUT

“NANCY”
5 ROUNDS FOR TIME
400m Run
15 OHS (95/65)|(65/45)
20:00 Hard Cap

Friday

WORKOUT

A. 6 SETS OF:

:30 DB Push Press
:30 Rest

-REST 1:00-

B. 6 SETS OF:

:30 Medball Russian Twists
:30 Rest

-REST 1:00-

C. 6 SETS OF:

:30 Single Arm KB Row (Alt Sides Each Set)
:30 Rest

-REST 1:00-

D. 6 SETS OF:

:30 Box or Stationary Dip
:30 Rest

Saturday

WORKOUT

A. 4 SETS OF:

:60 DB Farmers Carry
Rest :30
:60 Plank Hold
Rest :30

-REST 3:00-

B. 4 SETS OF:

:60 Row
Rest :30
:60 Slam Ball
Rest :30

Sunday

WORKOUT

5 SETS OF:

:30 DB Curls
Rest :30

:30 Wall Balls
Rest :30

:30 Weighted Reverse Lunges
Rest :30

:30 KB Sumo Deadlift High Pulls
Rest :30

-REST 1:30-

Private Training

Cycle 3 / Week 7 of 10

Training Day 1

WARM-UP
4:00 Tabata Bike
Into…
3 ROUNDS
6/6 Weighted Single Leg
Glute Bridges
:30 Wall – Sit Hold

MAIN
Back Squat
8 x 1 – 2
90% – 95% of 1RM
-Rest 3:00 – 4:00 b/t

SECONDARY
3 SETS
10 Back Rack Reverse
Lunges (MOD)
-Rest 2:00 b/t Sets

ACCESSORY
NONE

Training Day 2

WARM-UP
EMOM x 6 (EZ)
Min 1 – :50 Crab Walk
Min 2- :50 Ski/Slam
Ball/Row

2 ROUNDS
:30 Scap Push-ups
2/2 TGU

MAIN
Bench Press
8 x 1 – 2
90% – 95% of 1RM
rest 3:00 – 4:00

SECONDARY
NONE

ACCESSORY
3 Sets
10 Pendalay Rows
-Rest 1:00 b/t Sets

Training Day 3

WARM-UP
5 MINUTES
Row (EZ > MOD)
into..

2 ROUNDS
50′ Front Rack KB Carries
50′ Walking Lunges

MAIN
Deadlift
8 x 1 – 2
20×1
90 – 95% of 1RM
rest 3:00 – 4:00

SECONDARY
3 SETS
:30 Single Leg Sorenson
Hold (L/R)
-Rest 1:00 b/t sets-
*Or single leg RDL

Training Day 4

WARM-UP
AMRAP x 10 MINUTES (EZ)
200m Run
10 Tempo Air Squats @
3111
:30 Star Plank (L/R)
:30 Hanging L-sit hold

LOWER BODY
3 – 5 ROUNDS FOR THE LEG
PUMP
20 DB Front Squats
16 DB Reverse Lunges
1:00 Wall-sit hold

SECONDARY
3 – 5 ROUNDS FOR THE
ARM PUMP
20 DB Presses
16 Strict Pull-ups (or Ring
Rows)
:30 Chin Over Bar Hold

ACCESSORY
NONE

Extra Conditioning

Monday

AMRAP X 6 MINUTES
1, 2, 3, …
DB Thruster
Ring Row
Box Jump Over
-Rest 2:00-
Repeat AMRAP!

OPTIONAL FINISHER
2-3 SETS
10 Glute Bridge-Ups
10/10 Side Plank Hip Raises

Tuesday

EMOM X 15 MINUTES
MIN 1 – 12/10 Cal. Bike
MIN 2 – 12 DB Hang Power
Cleans
MIN 3 – 12 Burpees
OPTIONAL FINISHER
Accumulate 3:00 Plank
*Every time you break, 30
russian twists

Wednesday

FOR TIME
4-8-12-16-20-16-12-8-4
Russian Kettlebell Swings
Goblet Squats
100m Run Between Each
Round
16:00 Hard Cap

Thursday

3 ROUNDS
MAX REPS AT EACH
STATION
1:00 Cal. Row
:30 Rest
1:00 DB Push Press
:30 Rest
1:00 Sit-Ups
:30 Rest
1:00 DB Front Rack Lunges
:30 Rest

Friday

AMRAP X 14 MINUTES
12 DBL KB Suitcase Deadlift
16 Cal. Bike
48 Single-Unders
OPTIONAL FINISHER
ALTERNATING TABATA
8 Sets, :20 ON / :10 OFF
Hollow Rocks
Plank Alt. KB Taps

Saturday

IN TEAMS OF 2 …
FOR TIME
60 ALT. DB Snatches
50 Up-Downs
400m Run *Together
30 DB Front Squats
20 DB Deficit Push-Ups
18:00 Hard Cap
Partner 1 works, while
partner 2 rests.
Both partners run the 400m
together.

Sunday

AMRAP X 16 MINUTES
FOR QUALITY
10 Slam Balls
6/6 Lateral Box Step-Downs
14 Alt. V-Ups or Tuck-Ups
250m Row
OPTIONAL FINISHER
3:00-5:00
Mobility/Yoga Flow

Workouts Of The Week: 5-13-2019

Large Group Training
CudaFit 45

Monday

WORKOUT

Type: Cycle
5 Rounds
:40 On/:20 Off
Rest 1:00 b/t rounds

MOVEMENTS

  1. KB Goblet Squat
  2. Ring Row/Pull-up
  3. DB Thrusters
  4. Row

Tuesday

STRENGTH

EVERY 2:00 x 5 SETS
5 Bench Presses

WORKOUT

AMRAP x 4 MINUTES
MAX Cals Bike or Row

Into…

AMRAP x 3 MINUTES
MAX Burpees to Target

Into…

AMRAP x 2 MINUTES
MAX DB Snatches (50/35)

Into…

AMRAP x 1 MINUTES
MAX Double Unders

Wednesday

WORKOUT

Type: Static
6 Sets
:30 On/:30 Off
Rest 1:00 b/t stations

MOVEMENTS

  1. KB Suitcase Deadlift
  2. Box Step-up/Jumps
  3. Assault Bike
  4. Weighted Sit-ups

Thursday

STRENGTH

EVERY 1:30 x 6 SETS
5 Push Presses

WORKOUT

AMRAP x 11 MINUTES
11 Push Presses (95/65)
7 Toes To Bar
33 Double Unders

Friday

WORKOUT

Type: Cycle
3 Rounds
:90 On/:30 Off
Rest 1:00 b/t rounds

MOVEMENTS

  1. KB Swings
  2. Assault Bike
  3. Wall Balls
  4. Row

Saturday

WORKOUT

Type: Cycle
5 Rounds
:40 On/:20 Off
Rest 1:00 b/t rounds

MOVEMENTS

  1. DB Hang Power Clean
  2. Push-ups
  3. KB Gorilla Row
  4. Mountain Climbers

Sunday

WORKOUT

Type: Cycle
5 Rounds
:40 On/:20 Off
Rest 1:00 b/t rounds

MOVEMENTS

  1. KB Farmers Carry
  2. Row
  3. Dual DB Hollow Hold w/ Flutter
  4. Jump Rope

Private Training

Cycle 3 / Week 6 of 10

Training Day 1

WARM-UP
4:00 Tabata Bike
Into…
3 ROUNDS
6/6 Weighted Single Leg
Glute Bridges
:30 Wall – Sit Hold

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

Training 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
NONE

ACCESSORY
3 SETS
3 – 5 Pull – ups (4111)
:30 Wall Facing Handstand
Hold
-Rest 1:30 b/t sets

Training Day 3

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

MAIN
5 x 5
Deadlift
(3111)
60%
-Rest 1:30 b/t sets

SECONDARY
3 SETS
10 DBalls Over Shoulder
:30 Hanging L-sit Hold
10/10 Single Leg DB RDLs
-Rest 2:00 b/t sets

OPTIONAL ACCES

Training Day 4

WARM-UP
AMRAP x 10 MINUTES (EZ)
200m Run
10 Tempo Air Squats @
3111
:30 Star Plank (L/R)
:30 Hanging L-sit hold

LOWER BODY
Every 2:00 x 10 ROUNDS
100′ – 200′ Prowler Push
*Should be a moderate
weight that you can sprint
with

SECONDARY
5 ROUNDS
15 Cal Ski
12 Push-ups
9 DB Arnold Presses
6 Strict TTB

ACCESSORY
NONE

Extra Conditioning

Monday

4 SETS
10/8 Cal Row
12 Burpees over Erg
24 Alt Lunges
-Rest 1:00 b/t sets16:00 Hard Cap

Tuesday

EMOM x 14 MINUTES
MIN 1 – 8 DB Power Cleans
MIN 2 – 16 Wall Balls
OPTIONAL FINISHER
2-3 SETS
30 Med Ball Russian Twists
20 Alt Plank DB Slides
10 Med Ball Hamstring
Curls

Wednesday

EVERY 3:00 x 5 SETS
10/7 Cal Bike
10 Russian Kettlebell
Swings
10 Box Jumps
10 Ring Rows

Thursday

EMOM x 8 MINUTES
MIN 1 – 7 DBL DB Snatches
MIN 2 – 14 DB Suitcase Alt
Step-Ups
-Rest 1:00-
EMOM x 8 MINUTES
MIN 1 – 100m Run
MIN 2 – 14 DB Suitcase Alt
Reverse Lunges

Friday

AMRAP x 15 MINUTES
12 Alt Renegade Rows
9 Burpees over DB
6 DB Shoulder to Overhead
60 Single-Unders
OPTIONAL FINISHER
10-9-8-7…
Hollow Rocks
Superman Rocks

Saturday

TEAM OF 2…
AMRAP x 15 MINUTES
P1 – COMPLETE 1 ROUND
5 Push-ups
10 Slam Balls
15 Sit-Ups
P2 – PERFORM
Max DB Front Squats
(Heavy)
*P1 Completes a full round
while P2 performs squats.
Once P1 finishes the round,
switch. Score is the total
number of squats.
OPTIONAL FINISHER
2-3 SETS
P1 – 10/10 Split Squats
P2 – Overhead Plate Hold

Sunday

AMRAP x 18 MINUTES
FOR QUALITY
400m Run
1:00 Plank Hold
10 DB Curl to Press
50′ DBL DB Front Rack Carry

Workouts Of The Week: 5-6-2019

Large Group Training
CudaFit 45

Monday

WORKOUT

Type: Cycle
5 Rounds
:30 On/:30 Off
Rest 1:00 b/t rounds

MOVEMENTS

  1. DB Bench Press
  2. Push-ups
  3. Row
  4. Ring Row

Tuesday

STRENGTH

EVERY 2:00 x 6 SETS
6 Front Squats
*Light to moderate loading

WORKOUT

FOR TIME
50 Front Squats (75/65)
50/40 Cal Row or 400m Run
50 Front Rack Lunges
(75/55)

Wednesday

WORKOUT

Type: Static
6 Sets
:30 On/:30 Off
Rest 1:00 b/t stations

MOVEMENTS

  1. Half Kneeling Single Arm Arnold Press (Alt Each Set)
  2. Alt KB Curls
  3. Assault Bike
  4. Medball Russian Twist

Thursday

STRENGTH

7-7-7-7-7
Deadlift*
-Rest 1:30 b/t Sets-
*First set light. Build each
set. Last set moderate –
tough

WORKOUT

 EVERY 3:00 x 3 SETS
12 Deadlifts (185/125)
15 Toes to bar
MAX Cals Bike or Row with
remainder of time..

Friday

WORKOUT

Type: Cycle
4 Rounds
:60 On/:30 Off
Rest 1:00 b/t rounds

MOVEMENTS

  1. Rower
  2. Assault Bike
  3. KB Sumo Deadlift High Pull
  4. Jump Rope

Saturday

WORKOUT

Type: Cycle
5 Rounds
:40 On/:20 Off
Rest 1:00 b/t rounds

MOVEMENTS

  1. DB Floor Press
  2. KB Bent-over Rows
  3. DB Reverse Fly
  4. Row

Sunday

WORKOUT

Type: Cycle
5 Rounds
:40 On/:20 Off
Rest 1:00 b/t rounds

MOVEMENTS

  1. DB Reverse Lunges
  2. Weighted Sit-ups
  3. Assault Bike
  4. Superman Hold

Private Training

Cycle 3 / Week 4 of 10

Training Day 1

WARM-UP
800m Run
Into…
3 ROUNDS
12 Weighted Glute Bridges
10 Jumping Air Squats

MAIN
Back Squat
6 x 4 – 5
20×1
75% – 80% of 1RM
rest 3:00

SECONDARY
3 SETS
100′ Sled/Box Push
(HEAVY)
100′ Sled Drag (HEAVY)
-Rest 2:00 b/t Sets

ACCESSORY
NONE

Training Day 2

WARM-UP
EMOM x 6 (EZ)
Min 1 – :50 Crab Walk
Min 2- :50 Ski/Slam
Ball/Row
2 ROUNDS
:30 Scap Push-ups
2/2 TGU

MAIN
Bench Press
6 x 4 – 5
20×1
75% – 80% of 1RM
rest 3:00

SECONDARY
NONE

ACCESSORY
3 Sets
10 Barbell Pendlay Rows
-Rest 1:00 b/t Sets

Training Day 3

WARM-UP
AMRAP x 5 MINUTES
Tabata Bike
into..
2 ROUNDS
1:00 Plank
50′ Walking Lunges
into..
2 ROUNDS
2-3 Power Cleans
(moderate)*

MAIN
Deadlift
6 x 4 – 5
20×1
75% – 80% of 1RM
rest 3:00

SECONDARY
3 SETS
100′ DBall Carry
10 DBall Front Rack Reverse
Lunges
:45 Single Leg Sorenson
Hold (L/R)
-Rest 1:30 b/t

OPTIONAL ACCESSORY
NONE

Training Day 4

WARM-UP
AMRAP x 10 MINUTES (EZ)
200m Run
10 Tempo Air Squats @
3111
:30 Star Plank (L/R)
:30 Hanging L-sit hold

LOWER BODY
For Time
50 Goblets Squats (Heavy)
50 DB Box Step Overs
50 GHDs

SECONDARY
For Time
50 DB Strict Presses (light)
50 Strict Pull-ups
50 Bench Presses
(moderate)
50 Ring Rows

ACCESSORY
NONE

Extra Conditioning

Monday

EMOM x 18 MINUTES
Min 1 – 6/6 Single Arm DB
Power Clean & Jerk
Min 2 – 10/8 Cal Bike
Min 3 – 12 V-Ups

Tuesday

ON A 16 MINUTE CLOCK…
Buy In: 200m Run
12 ROUNDS
12 DB Goblet Squats
9 Push-Ups
6 Ring Rows
Buy Out: 50 Sit-ups

Wednesday

AMRAP x 15 MINUTES
15/10 Cal Row
15 Wall Balls
OPTIONAL FINISHER
2-3 SETS
8 Rower Pike-Ups
24 Plank Med Ball Rolls

Thursday

EVERY 3:00 FOR 5 SETS
100m Run
8 Kettlebell Deadlifts
(Heavy)
10 Russian Kettlebell
Swings
12 Box Jump Overs
OPTIONAL FINISHER
1:00 KB Calf Smash (L/R)
Then…
2-3 SETS
10/10 KB Side Bends
10/10 KB or DB Upright Row

Friday

AMRAP x 16 MINUTES
12 DB Push Presses
60 Single-Unders/30
Double-Unders
12/10 Cal Bike
60 Single-Unders/30
Double-Unders
12 Alt Renegade Rows
60 Single-Unders/30
Double-Unders
12/10 Cal Bike

Saturday

PARTNER WORKOUT
TEAMS OF 2…
AMRAP x 8 MINUTES
P1 – 12/10 Cal Row
P2 – Max Double Kettlebell
Front Rack Hold
-Rest 2:00-
AMRAP x 8 MINUTES
P1 – 200m Run
P2 – AMRAP of 3 Kettlebell
Sumo Deadlift High Pulls +
3 Burpees
*Partner 1 is pace-setter in
both AMRAPs. Once P1
finishes, athletes switch.

Sunday

AMRAP x 16 MINUTES
20-16-12-8-4
Alt DB Suitcase Reverse
Lunges
Cal Bike
Devil’s Press
OPTIONAL FINISHER
2-3 SETS
40 Bodyweight Russian
Twists
20 DB Hollow Flutter Kicks
10 Glute Bridge-Ups (:02
pause at top)

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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