Workouts Of The Week: 10-14-2019

Large Group Training
CudaFit 45

Monday

WORKOUT

CYCLE STATIONS
:40 Work/ :20 Transition
5 ROUNDS:

  1. DB Push Press
  2. Plate Hops
  3. Row
  4. KB Swings
  5. Mountain Climbers 

Rest Additional 1:00 B/T Round

Tuesday

STRENGTH

EMOM x 8 MINUTES
3 Deadlifts*
*Increase weight every
other round. Keep weight
moderate-heavy.

WORKOUT

AMRAP x 14 MINUTES
3-6-9…and so on
Deadlifts (155/105)
Toe 2 Bar or Hanging Knee
Raise
Burpee Over Bar

Wednesday

WORKOUT

CYCLE STATIONS
:40 Work/ :20 Transition
5 ROUNDS:

  1. Ring Row
  2. KB Gorilla Row
  3. Assault Bike
  4. Push-ups
  5. Sit-ups

Rest Additional 1:00 B/T Round

Thursday

STRENGTH

6-6-6-6-6
Tempo Bench Press (31X1)

WORKOUT

EVERY 2:00 FOR 5 SETS
12/10 Cal Bike or Row
MAX Devil’s Press (35/25)
in remainder of time

Friday

Workout

CYCLE STATIONS
:60 Work/ :30 Transition
3 ROUNDS:

  1. Wall Ball Shot
  2. Box Jump
  3. Row
  4. Goblet Squat
  5. Plank Hold

Rest Additional 1:00 B/T Rounds

Saturday

Workout

CYCLE STATIONS
:30 Work/ :30 Transition
5 ROUNDS:

  1. Up-Downs
  2. DB Curls
  3. Row
  4. Push-ups
  5. Farmers Carry

Rest Additional 1:00 B/T Rounds

Sunday

WORKOUT

CYCLE STATIONS
:30 Work/ :30 Transition
5 ROUNDS:

  1. KB Deadlift
  2. DB Up-right Row
  3. Assault Bike
  4. Slam Ball
  5. Row

Rest Additional 1:00 B/T Rounds

Workouts Of The Week: 10-7-2019

Large Group Training
CudaFit 45

Monday

WORKOUT

CYCLE STATIONS
:60 Work/ :20 Transition
4 ROUNDS:

  1. Alt DB Power Cleans
  2. Burpee
  3. KB Goblet Squat
  4. Mountain Climber
  5. Assault Bike

Rest Additional 1:00 B/T Round

Tuesday

STRENGTH

EMOM x 10 MINUTES
4 Back Squats*
*Increase weight every
other round. Keep weight
moderate

WORKOUT

“THE REGULATOR”
FOR TIME
750m Row
10 Thrusters (95/65)
500m Row
20 Thrusters
250m Row
30 Thrusters

Wednesday

WORKOUT

4:00 AMRAP Each Station
1:00 Rest B/T Stations

STATION 1
1:00 Plank Hold then…
AMRAP
5 Air Squats
5 Up-Downs

STATION 2
1:00 Squat Hold then…
AMRAP
10 Lunges
10 DB Strict Press

STATION 3
1:00 Hollow Hold then…
AMRAP
15 Situps
15 Jumping Jacks

STATION 4
1:00 Superman Hold then…
AMRAP
20 Plate Hops
20 Flutter Kicks

STATION 5
Row 4:00

Thursday

STRENGTH

EMOM x 10 MINUTES
4 Deadlifts*
*Increase weight every
other round. Keep weight
moderate.

WORKOUT

5 ROUNDS FOR TIME
15 Deadlifts (115/75)
15 Sit-ups
10 Box Jump-Overs (24/20)

Friday

Workout

CYCLE STATIONS
:60 Work/ :30 Transition
3 ROUNDS:

  1. DB Snatch
  2. Push-ups
  3. Assault Bike
  4. Plank Hold
  5. Row

Rest Additional 1:00 B/T Rounds

Saturday

Workout

CYCLE STATIONS
:30 Work/ :30 Transition
5 ROUNDS:

  1. DB Press
  2. DB Curls
  3. Row
  4. Lunges (Use weight if needed)
  5. Slam Ball

Rest Additional 1:00 B/T Rounds

Sunday

WORKOUT

CYCLE STATIONS
:30 Work/ :30 Transition
5 ROUNDS:

  1. Burpees
  2. Box Jump/Step-up
  3. Plate Hops
  4. Row
  5. Farmers Carry

Rest Additional 1:00 B/T Rounds

Workouts Of The Week: 9-30-2019

Large Group Training
CudaFit 45

Monday

WORKOUT

STATIC STATIONS
4:00 AMRAP EACH STATION
Rest 1:00 B/T Stations

STATION 1
10 DB Ground to OH
:20 Plank Hold

STATION 2
10 Up-Downs
:20 Plank Hold

STATION 3
10 Sit-ups
:20 Plank Hold

STATION 4
10 Push-ups
:20 Plank Hold

STATION 5
Assault Bike

Tuesday

STRENGTH

EMOM x 10 MINUTES
5 Push Press*
*Increase weight every
other round. Keep weight
light-moderate.

WORKOUT

EVERY 4:00 FOR 4 SETS
15 Push Press (95/65)
50 Double Unders
12 Burpees
50 Double Unders

Wednesday

WORKOUT

CYCLE STATIONS
:40 Work/ :20 Transition
5 ROUNDS:

  1. Burpees
  2. Wall Sit
  3. Row
  4. Mountain Climber
  5. Plate Hops

Rest Additional 1:00 B/T Rounds

Thursday

STRENGTH

EMOM x 10 MINUTES
5 Strict Pull-ups or 5 Banded Strict Pull-ups

WORKOUT

FOR TIME
40-30-20-10*
Kettlebell Swing (53/35)
5-10-15-20
Pull-ups
12-12-12-12
Cal Bike*

*12/10 Cal Bike or Row

Friday

Workout

CYCLE STATIONS
:60 Work/ :30 Transition
3 ROUNDS:

  1. Assault Bike
  2. KB Swings
  3. Air Squat
  4. Box Jump/Step-up
  5. Row

Rest Additional 1:30 B/T Rounds

Saturday

Workout

CYCLE STATIONS
:30 Work/ :30 Transition
5 ROUNDS:

  1. Ring Row
  2. Tuck-up/Sit-up
  3. Row
  4. Goblet Squat
  5. Single Arm DB Power Clean

Rest Additional 1:00 B/T Rounds

Sunday

WORKOUT

CYCLE STATIONS
:30 Work/ :30 Transition
5 ROUNDS:

  1. Lunge
  2. Glute Bridge Hold
  3. KB Deadlift
  4. Weighted Step-ups
  5. Single Arm Farmers Carry (Alt 25m)

Rest Additional 1:00 B/T Rounds

Workouts Of The Week: 9-23-2019

Large Group Training
CudaFit 45

Monday

WORKOUT

STATIC STATIONS
:30 Work/ :30 Rest
Complete 5 Sets at each station
Rest Additional 1:00 B/T Stations

A. KB Goblet Squat

B. DB Step-ups

C. Row

D. Ring Row

E. Plate Hops

Tuesday

STRENGTH

Hang Power Snatch: 5 Sets x 3 Reps
*Keep loads light to
moderate and focus on
perfect mechanics

WORKOUT

FOR TIME
3-6-8-10-12-10-8-6
Toes to Bar
Alt. DB Power Snatch (45/30)
*10/8 Cal Bike after each
full Set.

Wednesday

WORKOUT

CYCLE STATIONS
:40 Work/ :20 Transition
5 ROUNDS:

  1. Wall Ball Shots
  2. KB Sumo Deadlift High Pull
  3. Box Jump
  4. DB Push Press
  5. Row

Rest Additional 1:00 B/T Rounds

Thursday

STRENGTH

EMOM x 12 MINUTES*
MIN 1 – :45 Alt. Hammer Curls
MIN 2 – :45 DB Floor Press
MIN 3 – :45 Hollow Body Flutter Kicks

WORKOUT

4 ROUNDS FOR TIME
400m Run
20 Burpees
10 Pull-ups
-16:00 Cap

Friday

Workout

CYCLE STATIONS
:60 Work/ :30 Transition
3 ROUNDS:

  1. Medball Squats
  2. KB Swings
  3. Row
  4. Slam Ball
  5. Assault Bike

Rest Additional 1:30 B/T Rounds

Saturday

Workout

CYCLE STATIONS
:30 Work/ :30 Transition
5 ROUNDS:

  1. DB Push Press
  2. KB Farmers Carry
  3. Row
  4. Hollow Hold
  5. Assault Bike

Rest Additional 1:00 B/T Rounds

Sunday

WORKOUT

CYCLE STATIONS
:30 Work/ :30 Transition
5 ROUNDS:

  1. Plate Ground To Overhead
  2. Push-ups
  3. Up-Downs
  4. KB Sumo Deadlifts
  5. Mountain Climbers

Rest Additional 1:00 B/T Rounds

Workouts Of The Week: 9-16-2019

Large Group Training
CudaFit 45

Monday

WORKOUT

STATIC STATIONS
:30 Work/ :30 Rest
Complete 5 Sets at each station
Rest Additional 1:00 B/T Stations

A. KB Goblet Squat

B. Wall Ball Shots

C. Box Jump

D. Hollow Hold

E. Assault Bike

Tuesday

WARM UP

4 ROUNDS*
10 Alt. Step-ups – 7 Box Jumps
5/5 SA KB Strict Press – 7/7 SA Push Press
10 KB DL – 7 KB Sumo DL
10 KB Upright Row – 7 KB SDHP
*Switch your movements after 2 rounds.

STRENGTH

ON A 10:00 RUNNING
CLOCK…
Find a 3RM Weighted
Pull-up or Complete 5×6
Banded Pull-up*
*Pull-ups should be tough
for all 6 reps.

WORKOUT

FOR TIME
750/500m Row
into…
8 ROUNDS
5 Pull-ups
10 Up-Downs
15 Sit-ups
-20:00 Time Cap

Wednesday

WORKOUT

CYCLE STATIONS
:40 Work/ :20 Transition
5 ROUNDS:

  1. KB Deadlifts
  2. DB Lunges
  3. Mountain Climbers
  4. Row
  5. Wall Sit

Rest Additional 1:00 B/T Rounds

Thursday

WARM UP

Coaches Choice

STRENGTH

5-5-5-5-5
Push Press
-Rest 1:00 b/t Sets

WORKOUT

EVERY 3:00 FOR 4 SETS
20/15 Cal Bike
Max Push Press (95/65)

Friday

Workout

CYCLE STATIONS
:40 Work/ :20 Transition
5 ROUNDS:

  1. KB Goblet Squat
  2. DB Hang Power Clean
  3. Row
  4. Slam Ball
  5. Assault Bike

Rest Additional 1:30 B/T Rounds

Saturday

Workout

CYCLE STATIONS
:30 Work/ :30 Transition
5 ROUNDS:

  1. DB Romanian Deadlift
  2. KB Sumo Deadlift High Pull
  3. Box Jumps
  4. Wall Ball Shots
  5. Assault Bike

Rest Additional 1:00 B/T Rounds

Sunday

WORKOUT

CYCLE STATIONS
:30 Work/ :30 Transition
5 ROUNDS:

  1. DB Bench Press
  2. Plate Hops
  3. Push-ups
  4. Sit-ups
  5. KB Swings

Rest Additional 1:00 B/T Rounds

Workouts Of The Week: 9-9-2019

Large Group Training
CudaFit 45

Monday

WORKOUT

STATIC STATIONS
:30 Work/ :30 Rest
Complete 5 Sets at each station
Rest Additional 1:00 B/T Stations

A. Wall Ball Front Squats

B. KB Swings

C. Row

D. V-ups/Sit-ups

E. Wall Sit Holds

Tuesday

WARM UP

4 ROUNDS*
10 Alt. Step-ups – 7 Box Jumps
5/5 SA KB Strict Press – 7/7 SA Push Press
10 KB DL – 7 KB Sumo DL
10 KB Upright Row – 7 KB SDHP
*Switch your movements after 2 rounds.

STRENGTH

EMOM x 15 MINUTE*
MIN 1 – :30 Max SA KB Strict Press (R)
MIN 2 – :30 Max SA KB Strict Press (L)
MIN 3 – 12 KB Upright Row
*Keep weight light on strict press, use a heavier bell if able for the upright row.

WORKOUT

“DOUBLE AMRAP”
AMRAP x 5 MINUTES
3/3 SA KB Push Press (53/35)
6 KB SDHP
5 Box Jumps (20′)

-Rest 2:00-

AMRAP x 5 MINUTES
3/3 SA KB Push Press (53/35)
6 KB SDHP
5 Box Jumps (20′)

Wednesday

WORKOUT

CYCLE STATIONS
:40 Work/ :20 Transition
5 ROUNDS:

  1. KB Deadlifts
  2. Burpees
  3. Plate Hops
  4. Row
  5. Assault Bike

Rest Additional 1:00 B/T Rounds

Thursday

WARM UP

Coaches Choice

STRENGTH

3 SETS
7/7 DB Snatch
7/7 DB OH Lunge
-Rest 1:30 b/t Sets

WORKOUT

AMRAP x 14 MINUTES
10-9-8-7-6-5-4-3-2-1*
Strict Pull-ups
Push-ups
*100m Run after each full round.

Friday

Workout

CYCLE STATIONS
:60 Work/ :30 Transition
3 ROUNDS:

  1. Wall Balls
  2. Row
  3. Weighted Box Step-up
  4. Assault Bike
  5. Mountain Climbers

Rest Additional 1:30 B/T Rounds

Saturday

Workout

CYCLE STATIONS
:30 Work/ :30 Transition
5 ROUNDS:

  1. DB Power Cleans
  2. KB Lunges
  3. Row
  4. Burpee
  5. Assault Bike

Rest Additional :30 B/T Rounds

Sunday

WORKOUT

CYCLE STATIONS
1:30 Work/ :30 Transition
3 ROUNDS:

  1. Farmers Carry
  2. Banded Plank Hold
  3. Row
  4. Slam Ball
  5. Assault Bike

Rest Additional 1:00 B/T Rounds

Workouts Of The Week: 9-2-2019

Large Group Training
CudaFit 45

Monday

Closed due to hurricane dorian.

WORKOUT

STATIC STATIONS
:30 Work/ :30 Rest
Complete 5 Sets at each station
Rest Additional 1:00 B/T Stations

A. DB Goblet Squat

B. KB Gorilla Row

C. Row

D. Hanging Knee Raise/Sit-ups

E. Slam Balls

Tuesday

Closed due to hurricane dorian.

WARM UP

2 SETS (EZ Pace)
5 Burpees
30 Double Unders
Then…
With an empty barbell or PVC Pipe…
2 SETS
10 Good Morning
10 Alt Forward Lunges (:01 Pause in bottom)
:15 Glute Bridge Hold

STRENGTH

EVERY 4:00 FOR 3 SETS
1:00 Push-Up Plank
15 DB Bent Over Row
10 Strict Pull-ups

WORKOUT

FOR TIME
400m Run
into…
5 ROUNDS
10 Up-Downs
10 DB Power Cleans (40/30)
into…
400m Run

Wednesday

WORKOUT

CYCLE STATIONS
:40 Work/ :20 Transition
5 ROUNDS:

  1. Reverse Lunges
  2. Glute Bridge Hold
  3. Row
  4. Push-ups
  5. Assault Bike

Rest Additional 1:00 B/T Rounds

Thursday

WARM UP

AMRAP x 5 MINUTES…
10 Alt Lunge w/ Torso Twist
5 Pike Push-ups
7 KB Goblet Squats
10 PVC Pass Thru

STRENGTH

3 SETS
6 Strict Press
4 Push Press
2 Push Jerk
-Rest 1:30 b/t Sets

WORKOUT

EMOM x 15 MINUTES
MIN 1 – 15/12 Cal Row
MIN 2 – 20 Sit-ups
MIN 3 – 10 Push Jerk (115/75)

Friday

Workout

CYCLE STATIONS
:60 Work/ :30 Transition
3 ROUNDS:

  1. KB Goblet Squat
  2. Plate Hop
  3. Row
  4. Wall Sit
  5. Assault Bike

Rest Additional 1:30 B/T Rounds

Saturday

Workout

CYCLE STATIONS
:30 Work/ :30 Transition
5 ROUNDS:

  1. DB Bench Press
  2. Slam Ball
  3. Weighted Step-up
  4. Ring Row
  5. Assault Bike

Rest Additional :30 B/T Rounds

Sunday

WORKOUT

CYCLE STATIONS
1:30 Work/ :30 Transition
3 ROUNDS:

  1. Plank Hold
  2. KB Swings
  3. Row
  4. Tuck-up/Sit-up
  5. Assault Bike

Rest Additional 1:00 B/T Rounds

3 Reasons Strength Training Helps You Lose Weight

3 Reasons Strength Training Helps You Lose Weight

Cardio workouts definitely have their place when it comes to weight loss, since you can burn a nice amount of calories in high-energy classes, on long runs or crushing it on the elliptical. But if you’re focusing on only cardio for meeting your weight-loss goals, you may be missing out on a major way to fuel your progress.

Increasingly, strength training is being recognized for its ability to help change body composition, including a boost to weight loss. Plus, you don’t always have to pick up weights to get there — there’s a huge variety of bodyweight exercises that essentially use gravity as resistance.

Why would working against resistance have such an effect? Here are three big reasons:

IMPROVES YOUR METABOLIC RATE

When you’re losing weight just through cardio, you tend to lose some muscle mass as well as fat, according to Noam Tamir, certified strength and conditioning specialist and founder of TS Fitness. That’s a problem, because for most people, lower muscle mass also means slower metabolic rate — essentially, you’re not burning calories as efficiently as possible. The more muscle mass you lose, the slower that rate can get. The result leads to a big risk of a weight-loss plateau.

Although cardio exercise can stimulate muscle growth to some degree, the effect isn’t as pronounced as it would be with strength training, Tamir notes. That matters, because as you increase your metabolic rate with higher muscle mass, your body burns more calories at rest.

So, for example, you could be sitting and watching TV but you’d likely be burning a few more calories if you’d been doing regular strength training.

EXTENDS YOUR CALORIE BURN

In addition to increasing your metabolic rate, strength training forces your body to “injure” muscles to a minor degree, and then repair them during a 48-hour recovery period. Within that timeframe, you’ll be burning more calories to aid the repair process.

That’s why trainers tend to say you can burn a bunch of calories during cardio, but you can also burn calories for the 24–48-hour window of time after resistance training. This is known as the “afterburn effect.”

BLASTS BELLY FAT

Since you can’t spot reduce when it comes to fat, you’d think focusing on calorie burn overall — instead of method — wouldn’t matter when it comes to lowering belly fat. Why would a weight-training session be better than a Zumba class, if the calorie burn total is the same? And yet, it is.

In a study comparing different forms of activity, researchers looked at more than 10,000 men over a period of 12 years. They found that compared to aerobic exercise, weight training had the strongest association with lowered belly fat.

Best of all might be a combination of high-intensity resistance training with moderate-intensity cardio, according to another study that found higher levels of belly fat loss among participants who took that approach.

GET LIFTING

In general, mixing strength training into your workout can be a boon to your weight-loss goals, especially if you do both cardio and resistance exercises. More good news: You don’t need to lift heavy, either. A recent study noted that lighter weights done with more reps can get you just as much muscle growth as heavier weights with fewer reps.

If you’re already at your goal weight, there are tons of great reasons strength training matters for you, too — from increasing mobility to bone density to lowering the risk of chronic disease.

Whether you opt for bodyweight exercises, lifting weights or a combination of the two, don’t skip the opportunity to benefit from expanding your workout options.

Workouts Of The Week: 8-26-2019

Large Group Training
CudaFit 45

Monday

WORKOUT

CYCLE STATIONS
:40 Work/ :20 Transition
5 ROUNDS:

  1. Wall Ball Shots
  2. Box Jumps
  3. Burpees
  4. Assault Bike
  5. DB Reverse Lunge

Rest Additional 1:00 B/T Rounds

Tuesday

WARM UP

200m Team Jog
Then…
2-3 Rounds, EZ Effort
7 KB Deadlift
7 DBL KB Russian Swing
7 Up Downs
7/7 Single Arm KB Strict Press (other KB is held in Front Rack)

STRENGTH/SKILL

10 MINUTES TO BUILD TO…
2/2 Turkish Get-up (R/L)*
*Keep weight moderate and movement perfect.

WORKOUT

3 ROUNDS FOR TIME
50 Plate Hops
40 Russian KB Swing (53/35)
Run 200m

Wednesday

WORKOUT

STATIC STATIONS
:30 Work/ :30 Rest
Complete 5 Sets at each station
Rest Additional 1:00 B/T Stations

A. DB Goblet Squat

B. KB Gorilla Row

C. Row

D. Hanging Knee Raise/Sit-ups

E. Slam Balls

Thursday

WARM UP

2 ROUNDS
100m Run
6 Push-ups
6 Up-Down + Broad Jumps
6 Inch worms (no push-up, slow and controlled!)

WORKOUT

“CARDIO HEAVEN”
FOR TIME
50 Plate Ground to OH
(45/35)
1000m Row
800m Run
50/40 Cal Bike
50 Plate Ground to OH
-20:00 Cap

Friday

Workout

CYCLE STATIONS
:30 Work/ :30 Transition
5 ROUNDS:

  1. DB Floor Press
  2. Pike Hold/Plank
  3. Row
  4. KB Farmers Carry
  5. Box Jump/Step-up

Rest Additional :30 B/T Rounds

Saturday

Workout

CYCLE STATIONS
:60 Work/ :30 Transition
3 ROUNDS:

  1. KB Deadlift
  2. Hollow Hold
  3. Row
  4. Air Squat
  5. Assault Bike

Rest Additional 1:30 B/T Rounds

Sunday

WORKOUT

CYCLE STATIONS
1:30 Work/ :30 Transition
3 ROUNDS:

  1. SA DB Cleans
  2. Row
  3. Sit-up
  4. Assault Bike
  5. KB Sumo Deadlift High Pull

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