Workouts Of The Week: 7-29-2019

Large Group Training
CudaFit 45

Monday

WORKOUT

5 ROUNDS OF:

  1. :40 KB Sumo Deadlift
    :20 Rest
  2. :40 DB Arnold Press
    :20 Rest
  3. :40 Row
    :20 Rest
  4. :40 Plate Ground To Overhead
    :20 Rest
  5. :40 Push-up
    :20 Rest

Rest Additional 1:00 B/T Rounds

Tuesday

WARM UP

AMRAP x 7 MINUTES*
10 KB Deadlifts
7 RKBS
5/5 SA KB Front Squat
3 Up-Downs

STRENGTH

ON A 7:00 RUNNING CLOCK…
Build to Moderate Set of 5
DBL KB Clean

WORKOUT

5 ROUNDS FOR TIME
5 DBL Russian KBS (35/26)
5 DBL KB Cleans
5 DBL KB Front Squats
5 DBL KB Push Press
10/8 Cal Bike

Wednesday

WORKOUT

3 ROUNDS OF:

  1. :60 Goblet Squat
    :30 Rest
  2. :60 Alternating DB Curls
    :30 Rest
  3. :60 Assault Bike
    :30 Rest
  4. :60 Box Jump/Step-up
    :30 Rest
  5. :60 Ring Rows
    :30 Rest

Rest Additional 1:30 B/T Rounds

Thursday

WARM UP

200m Run

THEN…

2 ROUNDS
25ft High Knees
25ft Butt Kickers
10 Leg Swings/leg

STRENGTH

3 SETS
:30 Side Plank (R)
30 Russian Twists
:30 Side Plank (L)
30 Russian Twists
-Rest 1:00 b/t Sets

WORKOUT

FOR TIME
50/40 Cal Bike
-Rest 2:00-
1000/750m Row
-Rest 2:00-
800m Run

Friday

Workout

4 ROUNDS OF:

  1. :30 DB Push Press
    :30 Rest
  2. :30 DB Romanian Deadlift
    :30 Rest
  3. :30 Burpee
    :30 Rest
  4. :30 Assault Bike
    :30 Rest
  5. :30 Slam Ball
    :30 Rest

Rest Additional 1:00 B/T Rounds

Saturday

Workout

4 ROUNDS OF:

  1. :40 Alternating Lunges
    :20 Rest
  2. :40 See-saw DB Press
    :20 Rest
  3. :40 Alt DB Snatch
    :20 Rest
  4. :40 Jump Rope
    :20 Rest
  5. :40 Row
    :20 Rest

Rest Additional 1:00 B/T Rounds

Sunday

WORKOUT

3 ROUNDS OF:

  1. :60 KB Sumo Deadlift High Pull
    :30 Rest
  2. :60 DBL DB Front Swings
    :30 Rest
  3. :60 Row
    :30 Rest
  4. :60 Box Pike Hold or Plank
    :30 Rest
  5. :60 Assault Bike
    :30 Rest

Rest Additional 1:30 B/T Rounds

Workouts Of The Week: 7-22-2019

Large Group Training
CudaFit 45

Monday

WORKOUT

4 ROUNDS OF:

  1. :40 KB Sumo Deadlift High Pull
    :20 Rest
  2. :40 Mountain Climbers
    :20 Rest
  3. :40 Push-ups
    :20 Rest
  4. :40 Bicycle Crunches
    :20 Rest
  5. :40 DB Push Press
    :20 Rest

Rest Additional 1:00 B/T Rounds

Tuesday

WARM UP

AMRAP x 6 MINUTES
:20 OH Plate Walks
7/7 DB SeeSaw Press
:20 Hollow Body Hold
10 Strict Knees to Chest
5 Tempo Push-ups (3331)

STRENGTH

7-5-3-7-5-3
Strict Press
@Moderate-Heavy
-Rest 2:00 b/t Sets

WORKOUT

AMRAP x 14 MINUTES
8 Burpees
10 Knees to Elbows
50′ SA DB Overhead Lunge (35/25)*

*25′ on L- Arm then 25′ on R-Arm

Wednesday

WORKOUT

3 ROUNDS OF:

  1. :60 Assault Bike
    :30 Rest
  2. :60 Sit-ups
    :30 Rest
  3. :60 Jump Rope
    :30 Rest
  4. :60 Row
    :30 Rest
  5. :60 Russian Twists
    :30 Rest

Rest Additional 1:30 B/T Rounds

Thursday

WARM UP

AMRAP x 5 MINUTES
50 Single Unders
50’ Bear Crawl (butt higher than shoulders)
10 Ring Rows

STRENGTH

EVERY 3:00 FOR 4 SETS
10 Deficit Push-ups*
12 Parallette or Box Shoot Throughs
5 Strict Wide Grip Pull-ups
-Rest Remaining Time b/t Sets-
*Deficit either created on plates or set of DB

WORKOUT

3 SETS FOR TIME
50 Double Unders
20 Slam Ball (20/15)
50 Double Unders
-1:00 Rest b/t Sets

Friday

Workout

4 ROUNDS OF:

  1. :30 KB Sumo Deadlift
    :30 Rest
  2. :30 Slam Balls
    :30 Rest
  3. :30 Row
    :30 Rest
  4. :30 Hang Clean and Push Press
    :30 Rest
  5. :30 Assault Bike
    :30 Rest

Rest Additional 1:00 B/T Rounds

Saturday

Workout

4 ROUNDS OF:

  1. :40 Assault Bike
    :20 Rest
  2. :40 Thruster
    :20 Rest
  3. :40 Plate Ground To Overhead
    :20 Rest
  4. :40 Burpee
    :20 Rest
  5. :40 Russian KB Swing
    :20 Rest

Rest Additional 1:00 B/T Rounds

Sunday

WORKOUT

A. 3 SETS OF:

:60 Plank Hold
:30 Rest

-REST 1:00-

B. 3 SETS OF:

:60 DB Man Makers
:30 Rest

-REST 1:00-

C. 3 SETS OF:

:60 Row
:30 Rest

-REST 1:00-

D. 3 SETS OF:

:60 KB Suitcase Deadlift
:30 Rest

-REST 1:00-

E. 3 SETS OF:

:60 Assault Bike
:30 Rest

Workouts Of The Week: 7-15-2019

Large Group Training
CudaFit 45

Monday

WORKOUT

4 ROUNDS OF:

  1. :40 DB Push Press
    :20 Rest
  2. :40 Hang DB Clean
    :20 Rest
  3. :40 Lunges
    :20 Rest
  4. :40 Row
    :20 Rest
  5. :40 Goblet Squat
    :20 Rest

Rest Additional 1:00 B/T Rounds

Tuesday

WARM UP

With a single light-moderate KB…
AMRAP x 6 MINUTES
7/7 Single Arm Russian KB Swings
5/5 Single Arm KB Shoulder Press
3 Push-up to Down Dog

STRENGTH

8-6-4-8-6-4
Strict Press @ Moderate-Heavy
-Rest 1:00 b/t Sets

WORKOUT

10-20-30-40-30-20-10
Double Unders
5-10-15-20-15-10-5
Kettlebell Swings (53/35)

Wednesday

WORKOUT

3 ROUNDS OF:

  1. :60 Assault Bike
    :30 Rest
  2. :60 Mountain Climbers
    :30 Rest
  3. :60 KB Swing
    :30 Rest
  4. :60 Box Step-ups
    :30 Rest
  5. :60 Ring Rows
    :30 Rest

Rest Additional 1:30 B/T Rounds

Thursday

WARM UP

TABATA
8 SETS (:20 ON / :10 OFF)*
Single Unders
*Steadily progress athletes through to Double Unders each round.

THEN…

3 ROUNDS
10 KB Front Rack Reverse Lunges
10 Med Ball Thrusters

STRENGTH

EVERY 3:00 FOR 4 SETS
10 Tempo Box Dips or Ring Dips (3111)
:30 L-Hang Hold
15 Tempo Banded Face Pulls (2111)

WORKOUT

“TABATA”
8 SETS, :20 WORK / :10 REST
TABATA 1 – Push-ups
TABATA 2 – Hollow Hold
TABATA 3 – Mountain Climbers*

-Rest 1:00 b/t Tabatas-

*Mountain Climbers should be performed with knee touching the elbow.

Friday

Workout

4 ROUNDS OF:

  1. :30 DB Strict Press
    :30 Rest
  2. :30 Sit-ups
    :30 Rest
  3. :30 Row
    :30 Rest
  4. :30 Jump Squat/Air Squat
    :30 Rest
  5. :30 Hollow Rocks
    :30 Rest

Rest Additional 1:00 B/T Rounds

Saturday

Workout

4 ROUNDS OF:

  1. :40 Assault Bike
    :20 Rest
  2. :40 Plank
    :20 Rest
  3. :40 Burpee
    :20 Rest
  4. :40 Row
    :20 Rest
  5. :40 Wall Ball
    :20 Rest

Rest Additional 1:00 B/T Rounds

Sunday

WORKOUT

A. 5 SETS OF:

:30 Alt DB Snatch
:30 Rest

-REST 1:00-

B. 5 SETS OF:

:30 KB Deadlift
:30 Rest

-REST 1:00-

C. 5 SETS OF:

:30 Assault Bike
:30 Rest

-REST 1:00-

D. 5 SETS OF:

:30 DB Bent Over Rows
:30 Rest

-REST 1:00-

E. 5 SETS OF:

:30 Row
:30 Rest

Workouts Of The Week: 7-8-2019

Large Group Training
CudaFit 45

Monday

WORKOUT

4 ROUNDS OF:

  1. :40 Goblet Squat
    :20 Rest
  2. :40 Assault Bike
    :20 Rest
  3. :40 Ring Row
    :20 Rest
  4. :40 DB Thrusters
    :20 Rest
  5. :40 Burpee
    :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

9-7-5-9-7-5
Strict Press
@Light-Moderate
-Rest 1:00 b/t Sets

WORKOUT

AMRAP x 9 MINUTES
12-9-6
Push Press (95/65)
Box Jump (24/20)

Wednesday

WORKOUT

3 ROUNDS OF:

  1. :60 KB Sumo Deadlift
    :30 Rest
  2. :60 Renegade Row
    :30 Rest
  3. :60 Assault Bike
    :30 Rest
  4. :60 Plank Hold
    :30 Rest
  5. :60 Row
    :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-

STRENGTH

EVERY 3:00 FOR 4 SETS
10 Tempo Box Dips (3111)
12 Tempo Hanging Knee Raises (21X1)
7 Strict Pull-ups or 5 Banded Pull-ups

WORKOUT

FOR TIME
18-15-12-9-6-3
Toes to Bar
Cals Bike

Friday

Workout

A. 5 SETS OF:

:30 Alt Single Arm DB Clean & Push Press
:30 Rest

-REST 1:00-

B. 5 SETS OF:

:30 Jump Rope
:30 Rest

-REST 1:00-

C. 5 SETS OF:

:30 Mountain Climbers
:30 Rest

-REST 1:00-

D. 5 SETS OF:

:30 Ring Rows
:30 Rest

-REST 1:00-

E. 5 SETS OF:

:30 Row
:30 Rest

Saturday

Workout

4 ROUNDS OF:

  1. :30 KB Gorilla Row
    :30 Rest
  2. :30 DB Romanian Deadlift
    :30 Rest
  3. :30 Row
    :30 Rest
  4. :30 Plank Hold
    :30 Rest
  5. :30 Assault Bike
    :30 Rest

Rest Additional 1:00 B/T Rounds

Sunday

WORKOUT

4 ROUNDS OF:

  1. :40 Wall Sit
    :20 Rest
  2. :40 Hollow Hold
    :20 Rest
  3. :40 Slam Ball
    :20 Rest
  4. :40 Burpee
    :20 Rest
  5. :40 Box Jump/Step-up
    :20 Rest

Rest Additional 1:00 B/T Rounds

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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