Large Group Training
CudaFit 45

Monday

Closed due to hurricane dorian.

WORKOUT

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

A. DB Goblet Squat

B. KB Gorilla Row

C. Row

D. Hanging Knee Raise/Sit-ups

E. Slam Balls

Tuesday

Closed due to hurricane dorian.

WARM UP

2 SETS (EZ Pace)
5 Burpees
30 Double Unders
Then…
With an empty barbell or PVC Pipe…
2 SETS
10 Good Morning
10 Alt Forward Lunges (:01 Pause in bottom)
:15 Glute Bridge Hold

STRENGTH

EVERY 4:00 FOR 3 SETS
1:00 Push-Up Plank
15 DB Bent Over Row
10 Strict Pull-ups

WORKOUT

FOR TIME
400m Run
into…
5 ROUNDS
10 Up-Downs
10 DB Power Cleans (40/30)
into…
400m Run

Wednesday

WORKOUT

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

  1. Reverse Lunges
  2. Glute Bridge Hold
  3. Row
  4. Push-ups
  5. Assault Bike

Rest Additional 1:00 B/T Rounds

Thursday

WARM UP

AMRAP x 5 MINUTES…
10 Alt Lunge w/ Torso Twist
5 Pike Push-ups
7 KB Goblet Squats
10 PVC Pass Thru

STRENGTH

3 SETS
6 Strict Press
4 Push Press
2 Push Jerk
-Rest 1:30 b/t Sets

WORKOUT

EMOM x 15 MINUTES
MIN 1 – 15/12 Cal Row
MIN 2 – 20 Sit-ups
MIN 3 – 10 Push Jerk (115/75)

Friday

Workout

CYCLE STATIONS
:60 Work/ :30 Transition
3 ROUNDS:

  1. KB Goblet Squat
  2. Plate Hop
  3. Row
  4. Wall Sit
  5. Assault Bike

Rest Additional 1:30 B/T Rounds

Saturday

Workout

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

  1. DB Bench Press
  2. Slam Ball
  3. Weighted Step-up
  4. Ring Row
  5. Assault Bike

Rest Additional :30 B/T Rounds

Sunday

WORKOUT

CYCLE STATIONS
1:30 Work/ :30 Transition
3 ROUNDS:

  1. Plank Hold
  2. KB Swings
  3. Row
  4. Tuck-up/Sit-up
  5. Assault Bike

Rest Additional 1:00 B/T Rounds

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

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