Workouts Of The Week: 3-4-2019

Large Group TrainingCudaFit 45 Monday WORKOUTType: Static6 Sets:30 On/:30 OffRest 1:00 after each round Calorie Bike Burpee Box Jump/Step-up Alt. DB Power Cleans Sit-ups *Weighted if possible Tuesday STRENGTH5-5-3-3-3-1-1-1Back Squat WORKOUTFOR TIME50-40-30Wall Ball (20/14)300m Run After each round Wednesday WORKOUTType: Cycle6 Rounds:40 On/:20 OffRest 1:00 after each round Calorie Row Calorie Bike Ball Slams DB

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Workouts Of The Week: 2-25-2019

Large Group TrainingCudaFit 45 Monday WORKOUTType: Cycle6 Rounds:40 On/:20 OffRest 1:00 after each round Calorie Row Box Jump or Step-up Strict Pull-ups x 6 Reps | Ring Row x Max Reps Medball Russian Twists Tuesday Review Barbell Complex & Build to Starting Weight WORKOUT5 SETS FOR LOAD3 Power Clean3 Front Squat3 Shoulder to Overhead -Rest

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Workouts Of The Week: 2-18-2019

Large Group TrainingCudaFit 45 Monday WORKOUTType: Cycle5 Rounds:40 On/:20 OffRest 1:00 after each round Calorie Assault Bike Speed Rope Alt Single Arm DB Thrusters Ring Row Tuesday STRENGTHEMOM x 10 MINUTES3 Power Cleans *Build in weight for first 5 minutes, then hold across for the remaining 5 minutes WORKOUTFOR TIME30-20-10Burpee Over the Bar (lateral)Power Clean

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Workouts Of The Week: 2-11-2019

Large Group TrainingCudaFit 45 Monday WORKOUTType: Cycle5 Rounds:40 On/:20 OffRest 1:00 after each round Calorie Row Slam Balls KB Goblet Squats DB Front Rack Lunges Tuesday WORKOUTAMRAP x 20 MINUTES25/20 Calorie Row/Bike25 Sprawls50 Kettlebell Swing (53/35)|(35/26)75 Double Unders FINISHERUPPER BODY + POSTERIOR3 SETS10 DB Curls10 DB Romanian DL10 DB Floor Press-Rest as Needed- *Try to

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Workouts Of The Week: 2-4-2019

Large Group Training CudaFit 45 Monday WORKOUT Type: Cycle 4 Rounds 1:00 On/:30 Off Rest 1:00 after each round Calorie Row Alt DB Push Press (See-Saw) KB Goblet Lunge Burpee Tuesday STRENGTH EMOM x 10 MINUTES 3 Front Squats (moderate-heavy) *Build in weight for first 5 minutes, then hold across for the remaining 5 minutes

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Workouts Of The Week: 1-28-2019

Large Group Training CudaFit 45 Monday WORKOUT Type: Cycle 5 Rounds :30 On/:30 Off Rest 1:00 after each round Wall Ball Shots Distance Row (Hard Sprint) Box Jumps/Step-ups KB Goblet Squat (Heavy) Tuesday STRENGTH 6 Sets, Every 2:00 Single Arm DB Row x 10 (Right) Single Arm DB Row x 10 (Left) KB Upright Row

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Workouts Of The Week: 1-21-2019

Large Group Training CudaFit 45 Monday WORKOUT Type: Static Stations :20 On, :20 Off, 8 Sets, Rest 1:00 after each station Wall Ball Shots Alt S.A. DB Snatch Distance Row KB Romanian Deadlift Tuesday SKILL EMOM x 10 MINUTES Min 1 — HSPU Skill* Min 2 — 100m Jog *Advanced athletes should practice HS Walk

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Workouts Of The Week: 1-14-2019

Large Group Training CudaFit 45 Monday WORKOUT Type: Static Stations :30 On, :30 Off, 6 Sets, Rest 1:00 after each station Ring Rows or Pull-ups Kettlebell Swings Distance Row Toes to Bar, Hanging Knee Raise or Sit-ups Tuesday STRENGTH EVERY 2:00 x 6 SETS 5 Front Squats (10×1) *Light to moderate loading WORKOUT 5 SETS

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Workouts Of The Week: 1-7-2019

Large Group Training CudaFit 45 Monday WORKOUT Station 1 – :30 On/:30 Off x 6 Sets Wall Ball Shots -Rest 1:00- Station 2 – :30 On/:30 Off x 6 Sets Row -Rest 1:00- Station 3 – :30 On/:30 Off x 6 Sets DB Weighted Reverse Lunge -Rest 1:00- Station 4 – :30 On/:30 Off x 6

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Workouts Of The Week: 12-31-2018

Large Group Training CudaFit 45 Monday 9AM & 10AM WORKOUT Station 1 – :20 On/:20 Off x 8 Sets Sandbag Back Squat -Rest 1:00- Station 2 – :20 On/:20 Off x 8 Sets Row -Rest 1:00- Station 3 – :20 On/:20 Off x 8 Sets Burpees -Rest 1:00- Station 4 – :20 On/:20 Off x 8

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Workouts Of The Week: 12-24-2018

Large Group Training CudaFit 45 Monday WORKOUT Station 1 – :30 On/:30 Off x 5 Sets DB Curl & Press -Rest 1:00- Station 2 – :30 On/:30 Off x 5 Sets Ring Rows -Rest 1:00- Station 3 – :30 On/:30 Off x 5 Sets KB Lunge w/ Goblet Hold -Rest 1:00- Station 4 – :30 On/:30

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Workouts Of The Week: 12-17-2018

Large Group Training CudaFit 45 Monday WORKOUT Station 1 – :20 On/:20 Off x 10 Sets Ring Row/Pull-up -Rest 1:30- Station 2 – :20 On/:20 Off x 10 Sets Burpee -Rest 1:30- Station 3 – :20 On/:20 Off x 10 Sets Lateral Box Step-over -Rest 1:30- Station 4 – :20 On/:20 Off x 10 Sets Ab

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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