Workouts Of The Week: 10-14-2019

Large Group TrainingCudaFit 45 Monday WORKOUT CYCLE STATIONS:40 Work/ :20 Transition5 ROUNDS: DB Push Press Plate Hops Row KB Swings Mountain Climbers  Rest Additional 1:00 B/T Round Tuesday STRENGTH EMOM x 8 MINUTES3 Deadlifts**Increase weight everyother round. Keep weightmoderate-heavy. WORKOUT AMRAP x 14 MINUTES3-6-9…and so onDeadlifts (155/105)Toe 2 Bar or Hanging KneeRaiseBurpee Over Bar Wednesday

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Workouts Of The Week: 10-7-2019

Large Group TrainingCudaFit 45 Monday WORKOUT CYCLE STATIONS:60 Work/ :20 Transition4 ROUNDS: Alt DB Power Cleans Burpee KB Goblet Squat Mountain Climber Assault Bike Rest Additional 1:00 B/T Round Tuesday STRENGTH EMOM x 10 MINUTES4 Back Squats**Increase weight everyother round. Keep weightmoderate WORKOUT “THE REGULATOR”FOR TIME750m Row10 Thrusters (95/65)500m Row20 Thrusters250m Row30 Thrusters Wednesday WORKOUT

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Workouts Of The Week: 9-30-2019

Large Group TrainingCudaFit 45 Monday WORKOUT STATIC STATIONS4:00 AMRAP EACH STATIONRest 1:00 B/T Stations STATION 110 DB Ground to OH:20 Plank Hold STATION 210 Up-Downs:20 Plank Hold STATION 310 Sit-ups:20 Plank Hold STATION 410 Push-ups:20 Plank Hold STATION 5Assault Bike Tuesday STRENGTH EMOM x 10 MINUTES5 Push Press**Increase weight everyother round. Keep weightlight-moderate. WORKOUT EVERY

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Workouts Of The Week: 9-23-2019

Large Group TrainingCudaFit 45 Monday WORKOUT STATIC STATIONS:30 Work/ :30 RestComplete 5 Sets at each stationRest 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 tomoderate and focus onperfect mechanics WORKOUT FOR TIME3-6-8-10-12-10-8-6Toes

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Workouts Of The Week: 9-16-2019

Large Group TrainingCudaFit 45 Monday WORKOUT STATIC STATIONS:30 Work/ :30 RestComplete 5 Sets at each stationRest 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 Jumps5/5 SA KB Strict Press – 7/7 SA Push

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Workouts Of The Week: 9-9-2019

Large Group TrainingCudaFit 45 Monday WORKOUT STATIC STATIONS:30 Work/ :30 RestComplete 5 Sets at each stationRest 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 Jumps5/5 SA KB Strict Press – 7/7 SA Push Press10

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Workouts Of The Week: 9-2-2019

Large Group TrainingCudaFit 45 Monday Closed due to hurricane dorian. WORKOUT STATIC STATIONS:30 Work/ :30 RestComplete 5 Sets at each stationRest 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 Burpees30 Double

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Workouts Of The Week: 8-26-2019

Large Group Training CudaFit 45 Monday WORKOUT CYCLE STATIONS :40 Work/ :20 Transition 5 ROUNDS: Wall Ball Shots Box Jumps Burpees Assault Bike 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

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Workouts Of The Week: 8-19-2019

Large Group TrainingCudaFit 45 Monday WORKOUT CYCLE STATIONS:40 Work/ :20 Transition5 ROUNDS: Lunges Ring Row Assault Bike DB Snatches Burpees Rest Additional 1:00 B/T Rounds Tuesday WARM UP 200m Team JogThen…2-3 Rounds, EZ Effort7 KB Deadlift7 DBL KB Russian Swing7 Up Downs7/7 Single Arm KB Strict Press (other KB is held in Front Rack) STRENGTH/SKILL

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Workouts Of The Week: 8-12-2019

Large Group TrainingCudaFit 45 Monday WORKOUT CYCLE STATIONS:40 Work/ :20 Transition5 ROUNDS: KB Romanian Deadlift DB Strict Press Row Russian Twist Assault Bike Rest Additional 1:00 B/T Rounds Tuesday WARM UP 2 ROUNDS50 Jumping Jacks30 Mountain Climbers10 Up-Downs Into… 2 ROUNDS7/7 SA Curl to Press6/6 SA Bent Over Row5 Push-ups STRENGTH/SKILL 7 MINUTES TO BUILD

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Workouts Of The Week: 8-5-2019

Large Group TrainingCudaFit 45 Monday WORKOUT STATIC STATIONS:20 Work/ :20 RestRest Additional 1:20 B/T Stations A. 6 Sets of:Goblet Squats B. 6 Sets of:DB Hammer Curls C. 6 Sets of:Jump Rope D. 6 Sets of:Ring Rows E. 6 Sets of:Assault Bike Tuesday WARM UP (7 MINUTE CAP)8/6 Cal Row6/6 SA KB Deadlifts12 Tuck-ups8/6 Cal Row6/6

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Workouts Of The Week: 7-29-2019

Large Group TrainingCudaFit 45 Monday WORKOUT 5 ROUNDS OF: :40 KB Sumo Deadlift:20 Rest :40 DB Arnold Press:20 Rest :40 Row:20 Rest :40 Plate Ground To Overhead:20 Rest :40 Push-up:20 Rest Rest Additional 1:00 B/T Rounds Tuesday WARM UP AMRAP x 7 MINUTES*10 KB Deadlifts7 RKBS5/5 SA KB Front Squat3 Up-Downs STRENGTH ON A 7:00

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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