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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GROUP TRAINING SCHEDULE

*Times may vary on Holidays

MON - WED - FRI

5:45 AM – CUDAFIT 45
7:15 AM – CUDAFIT 45
8:00 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
8:00 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