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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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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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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