Large Group Training
CudaFit 45

Monday

WORKOUT

STATIC STATIONS
:30 Work/ :30 Rest
Complete 5 Sets at each station
Rest Additional 1:00 B/T Stations

A. KB Goblet Squat

B. Wall Ball Shots

C. Box Jump

D. Hollow Hold

E. Assault Bike

Tuesday

WARM UP

4 ROUNDS*
10 Alt. Step-ups – 7 Box Jumps
5/5 SA KB Strict Press – 7/7 SA Push Press
10 KB DL – 7 KB Sumo DL
10 KB Upright Row – 7 KB SDHP
*Switch your movements after 2 rounds.

STRENGTH

ON A 10:00 RUNNING
CLOCK…
Find a 3RM Weighted
Pull-up or Complete 5×6
Banded Pull-up*
*Pull-ups should be tough
for all 6 reps.

WORKOUT

FOR TIME
750/500m Row
into…
8 ROUNDS
5 Pull-ups
10 Up-Downs
15 Sit-ups
-20:00 Time Cap

Wednesday

WORKOUT

CYCLE STATIONS
:40 Work/ :20 Transition
5 ROUNDS:

  1. KB Deadlifts
  2. DB Lunges
  3. Mountain Climbers
  4. Row
  5. Wall Sit

Rest Additional 1:00 B/T Rounds

Thursday

WARM UP

Coaches Choice

STRENGTH

5-5-5-5-5
Push Press
-Rest 1:00 b/t Sets

WORKOUT

EVERY 3:00 FOR 4 SETS
20/15 Cal Bike
Max Push Press (95/65)

Friday

Workout

CYCLE STATIONS
:40 Work/ :20 Transition
5 ROUNDS:

  1. KB Goblet Squat
  2. DB Hang Power Clean
  3. Row
  4. Slam Ball
  5. Assault Bike

Rest Additional 1:30 B/T Rounds

Saturday

Workout

CYCLE STATIONS
:30 Work/ :30 Transition
5 ROUNDS:

  1. DB Romanian Deadlift
  2. KB Sumo Deadlift High Pull
  3. Box Jumps
  4. Wall Ball Shots
  5. Assault Bike

Rest Additional 1:00 B/T Rounds

Sunday

WORKOUT

CYCLE STATIONS
:30 Work/ :30 Transition
5 ROUNDS:

  1. DB Bench Press
  2. Plate Hops
  3. Push-ups
  4. Sit-ups
  5. KB Swings

Rest Additional 1:00 B/T Rounds

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1 Class: $20
1 Week: $45
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1015 W. Newport Center Drive, Deerfield Beach, FL 33442

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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
8:45 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
8:45 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