Weekly Workouts

The weekly workouts are now posted within your Zenplanner App. Take a look, and make sure to log your results!

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Workouts Of The Week: 12-30-2019

LIFT 45 Monday STRENGTH 3 SETSMAX Strict PressInto…MAX Push Press-Rest 2:00 b/t Sets-*For the first set athletesshould be aiming for 8-10Strict Press and 12-15 PushPress. The second setathletes should aim for 6-8Strict Press and 10-12 PushPress. The third set athletesshould aim for 4-6 StrictPress and 6-8 Push Press.(Score is Reps) WORKOUT 4 ROUNDS FOR TIME15/12

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Workouts Of The Week: 12-23-2019

LIFT 45 Monday STRENGTH STRENGTH5-5-5*Push Press*Keep weight light-moderatefor all sets WORKOUT 3 ROUNDS FOR TIME300m/250m Row10 Push Press (95/65)-Rest 2:00-3 ROUNDS FOR TIME200m Run10 Push Press (135/95) Tuesday STRENGTH ON A 10:00 RUNNINGCLOCK…Heavy 5 Rep Deadlift WORKOUT “THE THREE WISEMEN”3 ROUNDS FOR TIME15 Deadlifts (225/155)25/20 Cal Bike35 DB Thrusters (35/20)-20:00 Hard Cap Wednesday STRENGTH 4×5*Bench

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Workouts Of The Week: 12-16-2019

LIFT 45 Monday STRENGTH ON A 12 MINUTESRUNNING CLOCK…Build to a moderate-heavy3-Rep Hang Power Clean WORKOUT AMRAP x 9 MINUTES2-4-6-8…and so onHang Power Clean (115/75)Box Jumps (24/20) Tuesday STRENGTH EVERY 1:15 x 7 SETS*3 Thrusters*Start at a moderate-heavyweight a build to a 3RM. WORKOUT “MINI-KALSU”FOR TIME100 Thrusters (95/65)**At the top of each minutecomplete 3 Burpees.-15:00

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Workouts Of The Week: 12-9-2019

LIFT 45 Monday STRENGTH EVERY 1:15 x 7 SETS* 4 Deadlifts *Start at a moderate weight a build to a moderate-heavy weight. WORKOUT 3 ROUNDS FOR TIME 10 Deadlifts (225/155) 25 Wall Balls 500m Row -14:00 Cap Tuesday STRENGTH EVERY 1:15 x 7 SETS* 4 Push Press *Start at a moderate weight a build to

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Workouts Of The Week: 12-2-2019

LIFT 45 Monday STRENGTH EVERY 1:15 x 7 SETS*5 Back Squats*Start at a light weight abuild to a moderate weight. WORKOUT FOR TIME800m Run25 Back Squats (95/65)150 Double Unders25 Back Squats800m Run-16:00 Hard Cap Tuesday STRENGTH 3 SETS7 Wide Grip Pull-ups10/10 Supported SA DBRow20 Banded TricepPull-downs-1:30 Rest b/t Sets WORKOUT EVERY 2:00 FOR 5 SETS*15

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Workouts Of The Week: 11-25-2019

LIFT 45 Monday STRENGTH ON A 14:00 RUNNINGCLOCK…Build to a 2RM Bench Press WORKOUT EVERY 2:00 FOR 5 ROUNDS10 Deficit Push-up*12 Russian KBS (53/35)30 Double Unders*Use DB to create deficit Tuesday STRENGTH 5-3-1-5-3-1Front Squat WORKOUT AMRAP x 8 MINUTES2-4-6-8…and so onFront Squat (115/75)Toes 2 Bar Wednesday STRENGTH 5-5-5-5*Deadlift*Build up to and past yourworkout weight. WORKOUT

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Workouts Of The Week: 11-18-2019

LIFT 45 Monday STRENGTH EMOM x 8 MINUTES MIN 1 – 10 Strict Pull-ups or Vertical Ring Rows MIN 2 – 15 DB Floor Press WORKOUT “CARDIO HEAVEN” FOR TIME 50 Plate Ground to OH (45/25) 1000m Row 800m Run 50/40 Cal Bike 50 Plate Ground to OH -20:00 Time Cap- Tuesday STRENGTH EVERY 1:30

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Workouts Of The Week: 11-11-2019

Large Group TrainingCudaFit 45 Monday STRENGTH 4-4-4-4-4Tempo Front Squat (13X1)-Rest 1:30 b/t Sets WORKOUT AMRAP x 10 MINUTES10 Front Squats (75/55)10 KBS (53/35) Tuesday STRENGTH 7-7-7-7-7*Strict Press*Complete 1:00 Plank Holdin Push-up Position aftereach set. WORKOUT EMOM x 12 MINUTESMIN 1 – 20 Alt. DB Snatch (40/30)MIN 2 – 15 Burpees Wednesday STRENGTH EVERY 1:30 FOR

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Workouts Of The Week: 11-4-2019

Large Group TrainingCudaFit 45 Monday WORKOUT CYCLE STATIONS:60 Work/ :20 Transition3 ROUNDS: DB Push Press Lunges Row Ball Slams Air Squats Rest Additional 1:00 B/T Round Tuesday STRENGTH 3 SETS20 DBL DB Hammer Curls15 DB Bent Over Rows10 Elevated Ring Rows-Rest 1:30 b/t Sets WORKOUT TABATA8 SETS, :20 WORK / :10RESTTABATA 1 – Plate G2OH(45/35)TABATA

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Workouts Of The Week: 10-28-2019

Large Group TrainingCudaFit 45 Monday WORKOUT CYCLE STATIONS:60 Work/ :20 Transition3 ROUNDS: Thruster Ring Row SA DB Ground To Overhead Assault Bike Mountain Climbers Rest Additional 1:00 B/T Round Tuesday STRENGTH EMOM x 8 MINUTESMIN 1 – 5 Bench Press*MIN 2 – :45 Plank Hold*Start light and finish last set at workout weight. WORKOUT PARTNER

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Workouts Of The Week: 10-21-2019

Large Group TrainingCudaFit 45 Monday WORKOUT CYCLE STATIONS:40 Work/ :20 Transition5 ROUNDS: DB Bench KB Gorilla Row Row Slam Ball Assault Bike Rest Additional 1:00 B/T Round Tuesday STRENGTH EVERY :45 FOR 10 SETS3 Back Squats**Increase weight everyother round. Keep weightmoderate-heavy. WORKOUT 10 ROUNDS FOR TIME10 Thrusters (75/55)10 Push-ups-15:00 Time Cap Wednesday WORKOUT CYCLE STATIONS:40

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GROUP TRAINING SCHEDULE

*Times may vary on Holidays

MON & FRI

5:45 AM – LIFT 45
7:15 AM – LIFT 45
8:45 AM – BURN 45
9:30 AM – LIFT 45
10:15 AM – BURN 45

4:15 PM – LIFT 45
5:00 PM – LIFT 45
5:45 PM – BURN 45
6:30 PM – LIFT 45
7:15 PM – BURN 45

WED

5:45 AM – LIFT 45
7:15 AM – LIFT 45
8:45 AM – BURN 45
9:30 AM – LIFT 45
10:15 AM – BURN 45

4:15 PM – LIFT 45
5:00 PM – LIFT 45
5:45 PM – BURN 45
6:30 PM – LIFT 45
7:15 PM – MOBILITY

tUE & THUR

7:15 AM – LIFT 45
8:00 AM – BURN 45
8:45 AM – BURN 45
9:30 AM – LIFT 45

4:15 PM – LIFT 45
5:00 PM – LIFT 45
5:45 PM – BURN 45
6:30 PM – LIFT 45
7:15 PM – MACEFIT

SAT

9:00 AM – LIFT 45
9:45 AM – BURN 45
10:30 AM – BARBELL FOUNDATIONS
11:15 AM – BURN 45
12:00 PM – MOBILITY

SUN

10:30 AM – BURN 45
11:15 AM – LIFT 45

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