Workouts Of The Week: 7-1-2019

Large Group Training
CudaFit 45

Monday

WORKOUT

4 ROUNDS OF:

  1. :40 Goblet Squat
    :20 Rest
  2. :40 Wall Ball
    :20 Rest
  3. :40 Flutter Kicks
    :20 Rest
  4. :40 Assault Bike
    :20 Rest
  5. :40 Wall Sit
    :20 Rest

Rest Additional 1:00 B/T Rounds

Tuesday

WARM UP

AMRAP x 5 MINUTES (upgrade mov’t @ 2:30)
5 Up-Downs – Burpees
5 Plate Presses – Plate G2OH
5 Step-ups – Box Jumps

STRENGTH

10-8-6-10-8-6
Strict Press
@Light-Moderate
-Rest 1:00- b/t Sets

WORKOUT

FOR TIME
50 Lunges
35 DB Strict Presses (35/30)
20 Box Jumps (30/24)
35 DB Strict Presses
50 Lunges

Wednesday

WORKOUT

3 ROUNDS OF:

  1. :60 KB Suitcase Deadlift
    :30 Rest
  2. :60 Burpees
    :30 Rest
  3. :60 Box Jump/Step-up
    :30 Rest
  4. :60 Reverse Lunges (Weighted)
    :30 Rest
  5. :60 Plank Hold
    :30 Rest

Rest Additional 1:30 B/T Rounds

Thursday

WARM UP

4 ROUNDS (Alt. movements every :15)
Jumping Jacks
Groiners
Boot Strappers
Plank Push-ups
-Rest-

HERO WORKOUT


“LOREDO”
6 ROUNDS FOR TIME
24 Air Squat
24 Push-ups
24 Walking Lung

Friday

Workout

A. 5 SETS OF:

:30 DB Clean & Push Press
:30 Rest

-REST 1:00-

B. 5 SETS OF:

:30 Row
:30 Rest

-REST 1:00-

C. 5 SETS OF:

:30 Mountain Climbers
:30 Rest

-REST 1:00-

D. 5 SETS OF:

:30 KB Sumo Deadlift High Pull
:30 Rest

-REST 1:00-

E. 5 SETS OF:

:30 Assault Bike
:30 Rest

Saturday

Workout

4 ROUNDS OF:

  1. :30 Ring Row
    :30 Rest
  2. :30 Lunges
    :30 Rest
  3. :30 Row
    :30 Rest
  4. :30 Hollow Hold
    :30 Rest
  5. :30 Assault Bike
    :30 Rest

Rest Additional 1:00 B/T Rounds

Sunday

WORKOUT

4 ROUNDS OF:

  1. :40 DB Romanian Deadlift
    :20 Rest
  2. :40 KB Swings
    :20 Rest
  3. :40 Push-ups
    :20 Rest
  4. :40 Row
    :20 Rest
  5. :40 Russian Twist
    :20 Rest

Rest Additional 1:00 B/T Rounds

Workouts Of The Week: 6-24-2019

Large Group Training
CudaFit 45

Monday

WORKOUT

3 ROUNDS OF:

  1. :60 KB Deadlift
    :30 Rest
  2. :60 Assault Bike
    :30 Rest
  3. :60 DB Push Press
    :30 Rest
  4. :60 Mountain Climber
    :30 Rest
  5. :60 Plank Hold
    :30 Rest

Rest Additional 1:30 B/T Rounds

Tuesday

WARM UP

3 ROUNDS…
100m run
5 Med Ball Front Squats
5 Med Ball Push Press
5 Wall Balls

sTRENGTH

EMOM x 10 MINUTES
3 Front Squats*

*Moderate weight across all
sets.

WORKOUT

“KAREN-ISH”
FOR TIME
150 Wall Balls (14/10)

Wednesday

WORKOUT

4 ROUNDS OF:

  1. :40 DB Bench Press
    :20 Rest
  2. :40 Row
    :20 Rest
  3. :40 Sit-ups (Weighted)
    :20 Rest
  4. :40 Burpees
    :20 Rest
  5. :40 Assault Bike
    :20 Rest

Rest Additional 1:00 B/T Rounds

Thursday

WARM UP

EMOM x 6 MINUTES
MIN 1 – 15 Slam Balls
MIN 2 – 10 Hang Muscle Cleans – 10 Muscle-Cleans – 10 Strict Presses

sTRENGTH

EVERY :15 FOR 30 SETS
1 Power Clean

Workout

FOR TIME
30 Clean & Jerks (115/75)

-Rest 3:00-

REPEAT!

Friday

Workout

A. 5 SETS OF:

:30 Ring Rows
:30 Rest

-REST 1:00-

B. 5 SETS OF:

:30 Assault Bike
:30 Rest

-REST 1:00-

C. 5 SETS OF:

:30 Slam Balls
:30 Rest

-REST 1:00-

D. 5 SETS OF:

:30 Row
:30 Rest

-REST 1:00-

E. 5 SETS OF:

:30 Box Step-ups (Weighted)
:30 Rest

Saturday

Workout

4 ROUNDS OF:

  1. :30 DB Floor Press
    :30 Rest
  2. :30 KB Gorilla Row
    :30 Rest
  3. :30 Jump Rope
    :30 Rest
  4. :30 Burpees
    :30 Rest
  5. :30 Wall Balls
    :30 Rest

Rest Additional 1:00 B/T Rounds

Sunday

WORKOUT

4 ROUNDS OF:

  1. :40 Plate Overhead Lunges
    :20 Rest
  2. :40 Row
    :20 Rest
  3. :40 Plank Hold
    :20 Rest
  4. :40 Wall Sit
    :20 Rest
  5. :40 Russian Twist
    :20 Rest

Rest Additional 1:00 B/T Rounds

Workouts Of The Week: 6-17-2019

Large Group Training
CudaFit 45

Monday

WORKOUT

3 ROUNDS OF:

  1. :60 Single Arm DB Power Snatch
    :30 Rest
  2. :60 Burpee
    :30 Rest
  3. :60 KB Goblet Squat
    :30 Rest
  4. :60 Mountain Climber
    :30 Rest
  5. :60 Assault Bike
    :30 Rest

Rest Additional 1:30 B/T Rounds

Tuesday

sTRENGTH

3 SETS
8-14 Front Squats
-Rest 2:00 b/t Sets-
*Light to Moderate weight on FS. Athlete choice.

WORKOUT

3 SETS
20 Single Arm DB Cleans (60/40)
20 Single DB Front Rack Lunges
-Rest 1:00 b/t Sets

Wednesday

WORKOUT

5 ROUNDS OF:

  1. :40 Row
    :20 Rest
  2. :40 Plank Hold
    :20 Rest
  3. :40 Lunges/Jumping Lunge
    :20 Rest
  4. :40 Jump Rope
    :20 Rest
  5. :40 DB Strict Press
    :20 Rest

Rest Additional 1:00 B/T Rounds

Thursday

sTRENGTH

8-6-4-6-8
Close Grip Bench Press
-Rest 1:30 b/t Sets
Light to  moderate weight on Bench.

Workout

EMOM x 5 MINUTES
:20 MAX Cals Bike/Row
:40 Recovery Pace

-Rest 2:00-

EMOM x 5 MINUTES
:20 MAX Push-ups
:40 Recover and Shake Out

Friday

Workout

A. 5 SETS OF:

:30 Ring Rows
:30 Rest

-REST 1:00-

B. 5 SETS OF:

:30 Push-ups
:30 Rest

-REST 1:00-

C. 5 SETS OF:

:30 Row
:30 Rest

-REST 1:00-

D. 5 SETS OF:

:30 Sit-ups
:30 Rest

-REST 1:00-

E. 5 SETS OF:

:30 Slam Ball
:30 Rest

Saturday

Workout

2 ROUNDS OF:

  1. 2:00 Row
    :30 Rest
  2. 2:00 Assault Bike
    :30 Rest
  3. 2:00 Farmers Carry
    :30 Rest
  4. 2:00 Air Squat
    :30 Rest
  5. 2:00 Russian KB Swings
    :30 Rest

Rest Additional 1:00 B/T Rounds

Sunday

WORKOUT

5 SETS OF:

  1. 1:30 Row
    :30 Rest
  2. 1:30 Box Step-ups (Weighted)
    :30 Rest
  3. 1:30 Burpees
    :30 Rest
  4. 1:30 Jump Rope
    :30 Rest
  5. 1:30 Devil’s Press
    :30 Rest

Rest Additional 1:00 B/T Rounds

Workouts Of The Week: 6-10-2019

Large Group Training
CudaFit 45

Monday

WORKOUT

A. 3 SETS OF:

:40 KB Deadlift
:20 Rest

:40 Burpee
:20 Rest

-REST 1:30-

B. 3 SETS OF:

:40 Russian Twists
:20 Rest

:40 Assault Bike
:20 Rest

-REST 1:30-

REPEAT A & B

Tuesday

sTRENGTH

9-7-5-7-9
Close Grip Bench Press
-Rest 1:00 b/t Sets-
*Light to Moderate weight
on Bench.

WORKOUT

AMRAP x 3 MINUTES
MAX Double Unders
-Rest 1:00-
AMRAP x 3 MINUTES
MAX Push-ups
-Rest 1:00-
AMRAP x 3 MINUTES
MAX Cal Row/Bike

Wednesday

WORKOUT

5 ROUNDS OF:

:40 DB Front Squat
:20 Rest

:40 Box Jump
:20 Rest

:40 Plate Ground To Overhead
:20 Rest

:40 Plank Hold
1:20 Rest

Thursday

sTRENGTH

E2MOM x 10 MINUTES
6-12 Back Squats
6-12 Strict Pull-ups or Ring Rows
*Light to Moderate weight on Back Squat. Athlete choice on rep scheme.

Workout

FOR TIME
50 Pull-ups
50 Thrusters (75/55)*
*Athletes can complete workout however they want.
For example, 5 Sets of 10 Pull-ups and 10 Thrusters or 50 then 50…athlete choice.

Friday

Workout

A. 6 SETS OF:

:30 DB Curl & Press
:30 Rest

-REST 1:00-

B. 6 SETS OF:

:30 KB Gorilla Row
:30 Rest

-REST 1:00-

C. 6 SETS OF:

:30 Strict Toe To Bar/Hanging Knee Raise
:30 Rest

-REST 1:00-

D. 6 SETS OF:

:30 Jumping or Standard Lunges
:30 Rest

Saturday

Workout

4 ROUNDS OF:

1:30 Row
:30 Rest

1:30 Jump Rope
:30 Rest

1:30 Assault Bike
:30 Rest

1:30 Wall Sit Hold
1:30 Rest

Sunday

WORKOUT

5 SETS OF:

:40 Alt Single Arm DB Cleans
Rest :40

:40 Row
Rest :20

:40 Farmers Carry
Rest :20

:40 Wall Balls
Rest :20

-REST 1:30

Workouts Of The Week: 6-3-2019

Large Group Training
CudaFit 45

Monday

WORKOUT

5 ROUNDS OF:

:40 KB Sumo Deadlift
:20 Rest

:40 Push-ups
:20 Rest

:40 Ring Row
:20 Rest

:40 Assault Bike
1:20 Rest

Tuesday

sTRENGTH

3 SETS
5-10 Front Squats
10 Dumbbell Box Step-overs
-Rest 2:00 b/t sets-
*Light to Moderate weight
on FS. Athlete choice on rep scheme.

WORKOUT

FOR TIME
20 Box Jump (24/20)
30 Dumbbell Snatches (50/35)
400m Run
30 Dumbbell Snatches
20 Box Jump

Wednesday

WORKOUT

A. 3 SETS OF:

:40 DB Bench
:20 Rest

:40 Box or Stationary Dips
:20 Rest

-REST 1:30-

B. 3 SETS OF:

:40 Row
:20 Rest

:40 DB Press
:20 Rest

-REST 1:30-

C. 3 SETS OF:

:40 DB Bench
:20 Rest

:40 Box or Stationary Dips
:20 Rest

-REST 1:30-

D. 3 SETS OF:

:40 Row
:20 Rest

:40 DB Press
:20 Rest

Thursday

sTRENGTH

3 ROUNDS FOR QUALITY
15 Dumbbell Hammer Curls
10 Dumbbell Bent Over Rows

Workout

DB “DT”
5 ROUNDS FOR TIME
12 DB Deadlifts (50/35)
9 DB Hang Power Cleans
6 DB Shoulder to Overhead

Friday

Workout

A. 4 SETS OF:

:60 Single Arm DB Power Clean
:30 Rest

:60 Row
:30 Rest

-REST 3:00-

B. 4 SETS OF:

:60 Plank Hold
:30 Rest

:60 Assault Bike
:30 Rest

Saturday

Workout

A. 6 SETS OF:

:30 KB Goblet Squat
:30 Rest

-REST 1:00-

B. 6 SETS OF:

:30 Ring Row/Pull-up
:30 Rest

-REST 1:00-

C. 6 SETS OF:

:30 Wall Ball
:30 Rest

-REST 1:00-

D. 6 SETS OF:

:30 Russian Twist
:30 Rest

Sunday

WORKOUT

5 SETS OF:

:30 Slam Ball
Rest :30

:30 Mountain Climber
Rest :30

:30 Box Jump
Rest :30

:30 Assault Bike
Rest :30

-REST 1:30-

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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