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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Workouts Of The Week: 4-29-2019

Large Group TrainingCudaFit 45 Monday WORKOUT Type: Cycle6 Rounds:30 On/:30 OffRest 1:00 b/t rounds MOVEMENTS KB Front Rack Pulsing 1:2 Squat x :15 sec Burpee Plate Hop Box Jump/Step-up DB Thrusters Tuesday STRENGTH EMOM x 8 MINUTESMin 1 – 6 Bench PressesMIn 2 – 6/6 Single Arm DBBent Over Rows**Box or Bench Supported WORKOUT FOR

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Workouts Of The Week: 4-22-2019

Large Group TrainingCudaFit 45 Monday WORKOUT Type: Cycle6 Rounds:30 On/:30 OffRest 1:00 b/t rounds MOVEMENTS DB Strict Press KB Gorilla Row Weighted Sit-up Burpee Tuesday WORKOUT EMOM X 21 MINUTESMIN 1 – 18/16 Cal RowMIN 2 – 12/10 Cal BikeMIN 3 – 10 V-Ups then MaxPlank in Remaining Time Wednesday WORKOUT Type: Static6 Sets:30 On/:30

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Workouts Of The Week: 4-15-2019

Large Group TrainingCudaFit 45 Monday WORKOUT Type: Static6 Sets:30 On/:30 OffRest 1:00 b/t sets MOVEMENTS DB Bench Ring Row/Strict Pull-up Ab Wheel or Plank Rower Tuesday STRENGTH ON A 20:00 RUNNING CLOCK…Build to Heavy 2-Rep BackSquat WORKOUT “GIVE”AMRAP x 12 MINUTES3,6,9,12…Toe to BarThruster (95/65)|(65/45)Box Jump (24/20) Wednesday WORKOUT Type: Static6 Sets:30 On/:30 OffRest 1:00 b/t

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Workouts Of The Week: 4-8-2019

Large Group TrainingCudaFit 45 Monday WORKOUT Type: Cycle5 Rounds:40 On/:20 OffRest 1:00 after each round MOVEMENTS Box Jump/Step-up DB Snatch Burpee KB Hollow Hold Flutter Kicks Tuesday WORKOUT FOR TIME40-30-20-10KB Front Rack Lunge (53/35)|(35/26)15-15-15-15Pull-up40-30-20-10Calorie Row Wednesday WORKOUT Type: Cycle6 Rounds:40 On/:20 OffRest 1:00 after each round MOVEMENTS Calorie Bike DB Box Step-ups Ring Rows Farmers

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Workouts Of The Week: 4-1-2019

Large Group TrainingCudaFit 45 Monday WORKOUT Type: Cycle6 Rounds:40 On/:20 OffRest 1:00 after each round MOVEMENTS Calorie Row DB Front Squat KB Swing Speed Rope Tuesday WORKOUT 6 SETS AMRAP x 3 MINUTES4 Burpee Box Jump Over (24/20)4 C2B Pull-ups -Rest 1:00 b/t Sets- *Pick-up where you left off at the end of each set.

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Workouts Of The Week: 3-25-2019

Large Group TrainingCudaFit 45 Monday WORKOUT Type: Cycle6 Rounds:40 On/:20 OffRest 1:00 after each round MOVEMENTS Calorie Bike See-saw KB Power Rows Box Jump/Step-up Alt S.A. DB Power Clean Tuesday WORKOUT 7 ROUNDS FOR TIME10 Deadlift (185/125)20 Sit-ups:30 Double KB Front Rack Hold (53/35) Wednesday WORKOUT Type: Cycle6 Rounds:30 On/:30 OffRest 1:00 after each round

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Workouts Of The Week: 3-18-2019

Large Group TrainingCudaFit 45 Monday WORKOUT Type: Static6 Sets:30 On/:30 OffRest 1:00 after each round MOVEMENTS Calorie Row Single Arm KB Strict Press (Alt each set) Box Jump/Step-up Alt Single Arm DB Power Clean Tuesday WORKOUT HELEN3 ROUNDS FOR TIME400m Run21 KB Swings (53/35)|(35/26)12 Pull-ups CORE FINISHER 3 SETS20 Strict Hanging Knee Raises40 KB Flutter

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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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