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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Workouts Of The Week: 12-10-2018

Large Group Training CudaFit 45 Monday STRENGTH 4 SETS 5 Tempo Ring Rows or Pull-ups (2121) 15 Bent-over Rows (Supinated grip) -Rest 1:30- WORKOUT EMOM x 10 MINUTES Min 1 – 6 Burpee Box Jump (16/20″) Min 2 – 16 Slam Balls (30/20) Tuesday STRENGTH 3 SETS 8 Strict Presses -Rest 1:30 b/t sets- WORKOUT

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Workouts Of The Week: 12-3-2018

Large Group Training CudaFit 45 Monday STRENGTH 1RM Weighted Pull-up Mod 1: Max reps on lightest band Mod 2: 4 x 10 Ring Rows MAX REPS Strict Pull-ups (Ring Rows) WORKOUT 5 ROUNDS 12 Box Jumps Overs (24/20) 8 Burpees 6 Pull-ups -Rest 1:00- Tuesday STRENGTH 3 SETS 8 Push Press (Bar or DB) -Rest

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Workouts Of The Week: 11-26-2018

Large Group Training CudaFit 45 Monday CONDITIONING 1 SET: Station 1: Max Jump Squats (:30 Plank or Rest) Station 2: Max Box Jumps (:30 Plank or Rest) Station 3: Max Mountain Climbers (:30 Plank or Rest) Station 4: Max Burpee + Box Step Over (:30 Plank or Rest) *:30 Plank (or Rest) b/t Stations WORKOUT

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Workouts Of The Week: 11-19-2018

Large Group Training CudaFit 45 Monday Warm-up EMOM x 6 MINUTES Min 1 – 100m Jog Min 2 – 15 Ring Rows Min 3 – 15 Russian KB Swings STRENGTH 3 SETS, FOR QUALITY 8 Strict Pull-ups/15 Ring Rows 9 KB Up-right Rows 6/6 SA DB/KB Row -Rest 1:30- WORKOUT FOR TIME 27 Slam Balls

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Workouts of the week: 11-12-18

CudaFit 45 – Large Group Training Monday Warm-up: EMOM x 8 MINUTES Min 1 – :45 Row @ Warm-up Pace Min 2 – 5-15 Push-ups Min 3 – 10-15 Squats Min 4 – 10-15 Sit-ups A. 10 SETS :30 Rowing Sprint -Rest :30- *Start at all out SPRINT -Rest 3:00 b/t workouts- B. AMRAP x

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Workouts Of The Week: 11-5-2018

Large Group Training CudaFit 45 Monday Warm-up AMRAP x 8 MINUTES @ 50-60% Effort 200m Jog 20 Singles 10 Squats 5 Push-ups 10 Sit-ups A. 10 SETS :20 Rowing Sprint -Rest :40- *Start at 70% effort and build to an all out SPRINT B. AMRAP x 10 MINUTES 12 Wall Balls 30 Single-Unders (Double-unders) Tuesday

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Workouts of the week: 10-29-18

CudaFit 45 – Large Group Training Monday Warm-up: 2 Rounds 6 Medicine ball deadlifts 8 Medicine ball squats 10 Plank hold shoulder taps 200m Run Review: Medball Squat Clean A. 8 ROUNDS FOR TIME 10 Medicine Ball Squat Cleans 300m Run 20 Medicine Ball Russian Twists Beginners: 6 Rounds Tuesday Warm-up: AMRAP X 5 MINUTES

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Workouts Of The Week: 10-22-2018

Large Group Training CudaFit 45 Monday Warm-up AMRAP x 5 MINUTES 10 Jumping Jacks, Clap above head & behind back 10 Alt. Shoulder Taps in plank position 10/10 Leg Swings (Forward & Back) 10 Arm Circles in both directions A. 9 Sets :30 ON/ :30 OFF 1) Rowing Sprint 2) Air Squat* 3) Plank Hold**

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Workouts of the week: 10-15-18

CudaFit 45 – Large Group Training Monday Warm-up. AMRAP x 5 MIN Run 100 Meters 4 Step-Ups A. EMOM X 9 MINUTES Min 1 – 8/8 KB Suitcase Lunges Min 2 – :45 Hollow Rocks Min 3 – 8/8 Single Arm KB Strict Press B. 7 ROUNDS FOR TIME 10 Cal Row 10 Box Step-ups

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Workouts Of The Week: 10-8-2018

Large Group Training Monday Warm-up & Movement Demo 0:00-15:00 A. 6 ROUNDS FOR TIME 250m Row 15 Slam Balls 50 Mountain Climbers Tuesday Warm-up & Movement Demo 0:00-15:00 A. In 15 Minutes build to a heavy set of 2: Front Squat *This should be over 5-7 sets *Beginners: DB Front Squat 7 x 10 reps

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Workouts Of The Week: 10-1-2018

Large Group Training Monday Warm-up & Movement Demo 0:00-15:00 A. Buy-In 400m Run 7 ROUNDS 12 DB Thrusters 10 Sit-ups 8 Ring Rows/Pull-ups 6 Burpees Buy-Out 400m Run Tuesday Warm-up & Movement Demo 0:00-15:00 A. STRENGTH TEST In 15 Minutes Build to a 4RM Push Press *Anyone not ready for Barbell Push Press should do

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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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