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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Workouts Of The Week: 3-11-2019

Large Group TrainingCudaFit 45 Monday WORKOUT Type: Static6 Sets:30 On/:30 OffRest 1:00 after each round Movements Calorie Bike KB Deadlift x 10 Reps Single Arm DB Row (Alt arms each set) Ab Wheel Roll Out Tuesday SKILL EMOM x 9 MINUTESMIN 1 – 4 Push Jerks*MIN 2 – 1-2 Rope ClimbsMIN 3 – 100m Jog

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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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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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