January 28, 2026
general warmup (15 minutes) star complex x 2 double club squat cleans x 15 reps 1/2 kneeling archer press x 12/12 reps Arc 2 hand front […]
January 24, 2026
Huge congrats to Dr. Saylor for earning his Mace Fit Level 1 Coach Certification. His medical background combined with Mace Fit is a stellar combination! He […]
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December 21, 2020
general warmup (15 minutes) 1 hand standing figure’s x 20/20 reps seated double club lateral pullovers x 15 reps windshield wiper rear lunges x 20 reps […]
December 18, 2020
general warmup (15 minutes) alternating front swings x 40 reps barbarian knee walkups x 15 reps cross body swings x 12/12 reps double club split squats […]
December 16, 2020
general warmup (15 minutes) uppercut front lunges 10/10 reps paddling x 20/20 reps crucifix squats x 12 reps specific warmup (5 minutes) lateral barbarian lunges set […]
December 14, 2020
general warmup (15 minutes) drumming x 40 reps 1/2 kneeling alternating flys x 20 reps barbarian rear walking lunges x 100 feet double Arc front pause […]
December 11, 2020
general warmup (15 minutes) Arc figure 8’s to hold x 30 reps barbarian lateral walking lunges x 100 feet BTN stretch x 90 seconds x 1/1 […]
December 11, 2020
We are honored to have Fred on our team! In addition to having a full time career as Captain of his local Fire Department, he is […]
December 9, 2020
general warmup (15 minutes) walking front lunge pullovers x 100 feet 2 hand standing figure 8’s x 30 reps supine helicopters x 15/15 reps hand to […]
December 7, 2020
Today I am honored to showcase my mentor and friend, Valerie Pawlowski. She is an extremely accomplished athlete, competitior, and coach. Val is also one of […]