June 16, 2022

Slinging steel at the Vault

View this post on Instagram A post shared by Frank DiMeo (@2slingsteel)
June 14, 2022

Mace Fit training #598

general warmup (15 minutes) alternating front swings x 40 reps paddling x 20/20 reps 1 hand plank snatches x 10/10 reps supine helicopters x 15/15 reps […]
June 13, 2022

Free Mace Fit workshops & demos at the Europa/UBU Expo 2022 in Orlando

View this post on Instagram A post shared by Frank DiMeo (@cavepicz2)
January 29, 2021

Mace Fit training #396

general warmup (15 minutes) long cycles x 25 reps 2 hand side cleans x 30 reps 1 hand Americanas x 20/20 reps BTN stretch x 90 […]
January 27, 2021

HOW MUCH FUN DO WE HAVE WITH MACES AND CLUBS?

Just look at these guys and gals you’ll get an idea. They get healthy, fit, and strong and they get to hang out with cool people! […]
January 27, 2021

Mace Fit training #395

general warmup (15 minutes) mace front swing & catch x 15/15 rep windshield wiper front lunges x 20 reps slider squats x 8/8 reps battering rams […]
January 26, 2021

TAKING IT DOWN MIGHT TAKE YOUR PERFORMANCE UP

Life doesn’t always happen standing up. Why are the majority of exercises done that way? What if you get knocked down or if you trip and […]
January 24, 2021

Mace Fit training #394

general warmup (15 minutes) alternating standing chest press 30 reps BTN stretch x 60 seconds x 1/1/1/1 seated double club front pullovers x 15 reps military […]
January 22, 2021

Mace Fit training #393

general warmup (15 minutes) 1 hand standing figure 8’s x 30 reps crucifix squats x 12 reps long cycle front lunges x 20 reps specific warmup […]
January 21, 2021

Celebrating our 5th Mace Fit anniversary

On January 23, 2016 Don Giafardino  introduced me to his excellent Adex maces and clubs. I took to them right away and I just knew that […]
January 20, 2021

Certified Licensed Mace Fit Affiliate gym in New Jersey

Valerie Pawlowski is a good friend and mentor of mine. She is one of only a handful of Certified Mace Fit Level 2 Coaches in the […]
January 20, 2021

Mace Fit training #392

general warmup(15 minutes) grave digger rear lunges x 10/10 reps kneeling alternating flys x 20 rep long cycles x 25 reps BTN stretch x 90 seconds […]