October 18, 2023
general warmup (15 minutes) inside mills x 20/20 reps outside mills x 20/20 reps seated 2 hand twists x 30 reps 2 hand pause squat cleans […]
October 16, 2023
Unfortunately, our Ontario Level 1 Coach Course is being rescheduled for 2024. More details will be posted as they become available.
October 15, 2023
general warmup (15 minutes) alternating front swings x 40 reps 1 hand side swings x 20/20 reps seated double club lateral pullovers x 15 reps BTN […]
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April 1, 2020
general warm up (15 minutes) 1 hand Americanas x 25/25 reps outside mills x 20/20 reps barbarian split squats x 12/12 reps kneeling 1 hand chest […]
March 31, 2020
Check out this morning’s Non-Gym Mace Fit class. These guys have very different types of job, but both get a lot of benefit from our workouts. […]
March 31, 2020
View this post on Instagram Kyle talks about his Mace Fit training over the last few years. He is an IT professional and loves to grab […]
March 29, 2020
general warm up (15 minutes) drumming x 40 reps windshield wiper squats x 20 reps barbarian pull overs x 25 reps standing 2 hand figure8’s x […]
March 28, 2020
Monday, Wednesday, & Friday 9:00 am classes at Urfer Family Park Tuesday & Thursday 5:30 pm classes, Saturday 10:45 am Warrior Woman class, and 11:30 am class […]
March 25, 2020
general warm up (15 minutes) star complex x 1 alternating front swings x 30 reps 1 hand front pull over & front raise x 10/10 reps […]
March 23, 2020
general warm up (15 minutes) Americanas x 50 reps barbarian pull overs x 20 reps cross body swings x15/15 reps mace front swing & catch 15/15 […]
March 21, 2020
Thank God we can improvise, adapt, & overcome! View this post on Instagram Warrior Woman Mace Fit class this morning @adexclub @macefitnation http://macefit.com A post shared […]
March 20, 2020
general warm up (15 minutes) inside mills x 15/15 reps 1 hand 360’s x 12/12 reps long cycles x 30 reps supine helicopters x 15/15 reps […]