Our next Florida certification is July 28-29

In case you missed our first macefit.com certification, here’s  your chance! We will be right here at the Cave again, in beautiful Sarasota, Florida.

Make sure you read this .

These gals just got certified and are ready to go start their Mace Fit classes.

Our coaches are in the photo too

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  • If you have a prior certification with maces/clubs, or have been teaching classes with them for a while, then this certification is for you.
  • If you are a complete novice, contact me at frank_dimeo@yahoo.com to learn about the required beginner’s pre-training and quiz.

Okay, here’s the deals

individual registration

Take action and get ready to lead the pack! Registration will increase to $349.00 on July 21, 2018

$299.00

buy 3, get 1 free registration

When you and two friends register at $299 each, you can bring a 4th friend for free. If you split that 4 ways, save almost $75 per person.

$897.00

 

macefit training #40

general warm up (10 minutes)

Americanas x 50 reps

star complex x 1

2 hand halos x 30 reps

specific warm up (5 minutes)

Gama casts set up and  practice

strength (20 minutes)

Heavy Gama casts x 10/10/10/10/10 reps

conditioning/accessory work (1 round)

long cycle lunges x 20 reps

double club side swings x 30 reps

#macefitnation #adexclub #airgym #cardiowithoutrunning

A post shared by Frank DiMeo (@cavepicz2) on

 

 

 

Live Mace Fit podcast tonight at 5pm

Curious about Mace Fit? You can learn all about it tonight

listen to the podcast here

You bet she’s serious about Mace Fit!

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macefit training #39

general warm up (10 minutes)

barbarian squats x 20 reps

standing figure 8’s x 20/20 reps

BTN stretch x 60 seconds x 1/1

1 hand snatch x 10/10 reps

specific warm up (5 minutes)

alternating 1 hand front cleans set up and  practice

strength (20 minutes)

alternating 1 hand front cleans x 20/20/20 reps

conditioning/accessory work (1 round)

10-to-2 x 20 reps (Note: use competition counting)

heavy isometric mace hold x 20 seconds

+ 40 seconds rest x 1/1/1/1/1

 

https://www.instagram.com/p/BlTzEISgIaD/?taken-by=cavepicz2

Mace Fit Pass gift certificates are available

Buy a friend, family member, or co-worker a gift certificate for our innovative steel mace & club classes for only $80.

Mace Fit Pass

Get one month of Mace Fit classes at the low price of $80. There are 5 classes available per week!

$80.00

macefit training #38

general warm up (10 minutes)

double club front swings x 50 reps

2 hand halos x 30 reps

mace cross body swings x 10/10 reps

BTN stretch x 60 seconds x 1/1/1/1

specific warmup (5 minutes)

sliders  set up and  practice

strength (20 minutes)

sliders x 7/7-7/7-7/7-7/7 reps

conditioning/accessory work (2 rounds)

1/2 kneeling arc 360’s x 30 reps

seated arc 10-to-2’s x 15 reps (Note: Use competition counting for this)

mace fit.com class tonight #adexclub #macefitnation #cardiowithoutrunning

A post shared by Frank DiMeo (@cavepicz2) on

The results follow the work

Do the work!

macefit training #37

Note:  All our training sessions are set up for Adex maces & clubs exclusively since they are plate-loadable. Training will be posted Mon., Wed., & Fri.  

general warm up (10 minutes)

figure 8’s to hold x 30 reps

inside mills x 20/20 reps

1 hand halos x 15/15 reps

mace or arc rotation walking lunges x 100 feet

specific warmup (5 minutes)

2 hand front cleans set up and  practice

strength (20 minutes)

heavy 2 hand front cleans x 5/5/5/5/5 reps

conditioning/accessory work (2 rounds)

arc supine helicopters x 20 reps

mace windshield wiper squats x 20 reps

macefit.com class tonight #adexclub #airgym #macefitnation #cardiowithoutrunning

A post shared by Frank DiMeo (@cavepicz2) on

macefit workouts will be posted here

After over 2 1/2 years of testing and tweaking our workouts, we will begin to post them for you three times a week starting today.

These will be what we are actually doing at my gym, the Cave, where it all began.

Get a Mace Fit Pass and get your training on!

Mace Fit Passes are now available for only $80/month!

  • be part of the next wave of fitness
  • learn the benefits of unconventional training
  • every reasonably healthy person can do Mace Fit
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