March 5, 2026
general warmup (15 minutes) long cycle front lunges x 12/12 reps figure 8’s to hold x 30 reps star complex x 2 specific warmup (5 minutes) […]
March 3, 2026
Dr. Chris Saylor, DPT We recently had the opportunity to work with Frank DiMeo of Mace Fit. We did the level 1 coaching certification working with […]
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December 30, 2024
2019 was the first year I was a judge at the games in Manassas, VA. Since then the games have been held in Orlando & Miami […]
December 29, 2024
general warmup (15 minutes) mace front swing & catch x 12/12 reps Donnie G’s x 15/15 reps 2 hand pause slash x 10/10 reps double club […]
December 26, 2024
general warmup (15 minutes) 2 hand walking front swings x 30 feet barbarian rear walking lunges x 30 feet Americanas x 20 reps double club lateral […]
December 24, 2024
Unless you are really young, you have heard the expression, “having a monkey on your back”. So what is that proverbial monkey? It could be anything […]
December 23, 2024
general warmup (15 minutes) drumming x 40 reps 2 hand woodchoppers x 15/15 reps front lunge double club flys x 15 reps BTN stretch x 90 […]
December 20, 2024
general warmup (15 minutes) windshield wiper lateral lunges x 25 reps double club side cleans x 30 reps 1 hand inside helicopters x 15 /15 reps […]
December 18, 2024
From 2010 – 2022 I ran a gym called the Cave. It wasn’t on a main road and I didn’t advertise. People who wanted results found […]
December 18, 2024
general warmup (15 minutes) 1 hand Americanas x 20/20 reps inside mills x 20/20 reps kneeling 1 hand snatches x 12/12 reps 1/2 kneeling wide stance […]
December 14, 2024
Welcome to December, this is when excuses for not training really kick in. The excuses never change, just the faces of the people chnage. Since you […]
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