Workouts Of The Week: 7-22-2019

Large Group TrainingCudaFit 45 Monday WORKOUT 4 ROUNDS OF: :40 KB Sumo Deadlift High Pull:20 Rest :40 Mountain Climbers:20 Rest :40 Push-ups:20 Rest :40 Bicycle Crunches:20 Rest :40 DB Push Press:20 Rest Rest Additional 1:00 B/T Rounds Tuesday WARM UP AMRAP x 6 MINUTES:20 OH Plate Walks7/7 DB SeeSaw Press:20 Hollow Body Hold10 Strict Knees

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Workouts Of The Week: 7-15-2019

Large Group TrainingCudaFit 45 Monday WORKOUT 4 ROUNDS OF: :40 DB Push Press:20 Rest :40 Hang DB Clean:20 Rest :40 Lunges:20 Rest :40 Row:20 Rest :40 Goblet Squat:20 Rest Rest Additional 1:00 B/T Rounds Tuesday WARM UP With a single light-moderate KB…AMRAP x 6 MINUTES7/7 Single Arm Russian KB Swings5/5 Single Arm KB Shoulder Press3

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Workouts Of The Week: 7-8-2019

Large Group TrainingCudaFit 45 Monday WORKOUT 4 ROUNDS OF: :40 Goblet Squat:20 Rest :40 Assault Bike:20 Rest :40 Ring Row:20 Rest :40 DB Thrusters:20 Rest :40 Burpee:20 Rest Rest Additional 1:00 B/T Rounds Tuesday WARM UP AMRAP x 5 MINUTES (upgrade mov’t @ 2:30)5 Up-Downs – Burpees5 Plate Presses – Plate G2OH5 Step-ups – Box

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Workouts Of The Week: 7-1-2019

Large Group Training CudaFit 45 Monday WORKOUT 4 ROUNDS OF: :40 Goblet Squat :20 Rest :40 Wall Ball :20 Rest :40 Flutter Kicks :20 Rest :40 Assault Bike :20 Rest :40 Wall Sit :20 Rest Rest Additional 1:00 B/T Rounds Tuesday WARM UP AMRAP x 5 MINUTES (upgrade mov’t @ 2:30) 5 Up-Downs – Burpees

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Workouts Of The Week: 6-24-2019

Large Group TrainingCudaFit 45 Monday WORKOUT 3 ROUNDS OF: :60 KB Deadlift:30 Rest :60 Assault Bike:30 Rest :60 DB Push Press:30 Rest :60 Mountain Climber:30 Rest :60 Plank Hold:30 Rest Rest Additional 1:30 B/T Rounds Tuesday WARM UP 3 ROUNDS…100m run5 Med Ball Front Squats5 Med Ball Push Press5 Wall Balls sTRENGTH EMOM x 10

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Workouts Of The Week: 6-17-2019

Large Group TrainingCudaFit 45 Monday WORKOUT 3 ROUNDS OF: :60 Single Arm DB Power Snatch:30 Rest :60 Burpee:30 Rest :60 KB Goblet Squat:30 Rest :60 Mountain Climber:30 Rest :60 Assault Bike:30 Rest Rest Additional 1:30 B/T Rounds Tuesday sTRENGTH 3 SETS8-14 Front Squats-Rest 2:00 b/t Sets-*Light to Moderate weight on FS. Athlete choice. WORKOUT 3

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Workouts Of The Week: 6-10-2019

Large Group TrainingCudaFit 45 Monday WORKOUT A. 3 SETS OF: :40 KB Deadlift:20 Rest :40 Burpee:20 Rest -REST 1:30- B. 3 SETS OF: :40 Russian Twists:20 Rest :40 Assault Bike:20 Rest -REST 1:30- REPEAT A & B Tuesday sTRENGTH 9-7-5-7-9Close Grip Bench Press-Rest 1:00 b/t Sets-*Light to Moderate weighton Bench. WORKOUT AMRAP x 3 MINUTESMAX

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Workouts Of The Week: 6-3-2019

Large Group TrainingCudaFit 45 Monday WORKOUT 5 ROUNDS OF: :40 KB Sumo Deadlift:20 Rest :40 Push-ups:20 Rest :40 Ring Row:20 Rest :40 Assault Bike1:20 Rest Tuesday sTRENGTH 3 SETS5-10 Front Squats10 Dumbbell Box Step-overs-Rest 2:00 b/t sets-*Light to Moderate weighton FS. Athlete choice on rep scheme. WORKOUT FOR TIME20 Box Jump (24/20)30 Dumbbell Snatches (50/35)400m

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Workouts Of The Week: 5-27-2019

Large Group Training CudaFit 45 Monday Murph FOR TIME 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run *If you have a 20# weighted vest, put it on! Reps for the BW movements can be completed in any sequence. Cudafit 45 5 ROUNDS OF: :40 Row :20 Rest :40 Ring Rows

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Workouts Of The Week: 5-20-2019

Large Group TrainingCudaFit 45 Monday WORKOUT A. 5 SETS OF: :40 RowRest :20:40 DB Bench PressRest :20 -REST 3:00- B. 5 SETS OF: :40 Assault BikeRest :20:40 Ring RowsRest :20 Tuesday STRENGTH EVERY 2:30 x 4 SETS5 Back Squats*Moderate loading to heavyloading WORKOUT AMRAP X 4 MINUTES2-4-6-8-10-etc…Front Squats (AthleteChoice, light)Burpees Over Bar -Rest 1:00- AMRAP

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Workouts Of The Week: 5-13-2019

Large Group TrainingCudaFit 45 Monday WORKOUT Type: Cycle5 Rounds:40 On/:20 OffRest 1:00 b/t rounds MOVEMENTS KB Goblet Squat Ring Row/Pull-up DB Thrusters Row Tuesday STRENGTH EVERY 2:00 x 5 SETS5 Bench Presses WORKOUT AMRAP x 4 MINUTESMAX Cals Bike or Row Into… AMRAP x 3 MINUTESMAX Burpees to Target Into… AMRAP x 2 MINUTESMAX DB

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Workouts Of The Week: 5-6-2019

Large Group TrainingCudaFit 45 Monday WORKOUT Type: Cycle5 Rounds:30 On/:30 OffRest 1:00 b/t rounds MOVEMENTS DB Bench Press Push-ups Row Ring Row Tuesday STRENGTH EVERY 2:00 x 6 SETS6 Front Squats*Light to moderate loading WORKOUT FOR TIME50 Front Squats (75/65)50/40 Cal Row or 400m Run50 Front Rack Lunges(75/55) Wednesday WORKOUT Type: Static6 Sets:30 On/:30 OffRest

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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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