December 1, 2021

Long time gone, but back now

Great to have Kyle aka Fork Lift back after finishing 2200  miles of the Appalachian Trail. View this post on Instagram A post shared by Frank […]
November 30, 2021

Getting it done after work

View this post on Instagram A post shared by Frank DiMeo (@2slingsteel)
November 29, 2021

Mace Fit training #520

general warmup (15 minutes) 2 hand front swings x 30 reps Arc figure 8’s to hold x 30 reps BTN stretch x 60 seconds x 1/1 […]
November 27, 2019

American Mace & Club Competitive Athletics updates for Mace Fit ®

As mace and club competitions continue to grow in popularity, it was necessary to set standards to govern them by. The AMCCA was created for that […]
November 27, 2019

This guy is deceptively strong

He stays right up with guys who are 50 to 75 lb bigger than he is. His tenacity and wiry strength are very impressive!
November 27, 2019

Mace Fit training #236

general warm up (10 minutes) double club side clean lateral pull overs x 20 reps lunging 2 hand front pull overs x 50 feet inside helicopters […]
November 26, 2019

Hitting the mills with intensity tonight

November 25, 2019

Life doesn’t always happen on your feet

So why would you train that way all the time?  
November 24, 2019

Mace Fit training #235

general warm up (10  minutes) mace swing front catch x 12/12 reps mace hand to hand toss x 20 reps Russian front raises x 12 reps […]
November 23, 2019

Holiday schedule

The Cave will  be closed on Thanksgiving, but it will be open the day after for Black & Blue Friday ( you will get an extra […]
November 22, 2019

Mace Fit training #234

general warm up (10 minutes) 1 hand Americanas x 25/25 reps wood choppers x 15/15 reps Ahrens press x 12 reps lateral barbarian lunges x20 reps […]
November 19, 2019

Mace Fit training #233

general warm up (10 minutes) alternating front swings x 50 reps double club lunging front raises x 50 feet alternating lateral pull overs x 20 reps […]