March 21, 2026
general warmup (15 minutes) windshield wiper lateral lunges x 24 reps long cycle rear lunges x 20 reps BTN stretch x 90 seconds x 1/1 sliders […]
March 19, 2026
general warmup (15 minutes) 2 hand walking front swings x 75 feet 2 hand pause side cleans x 30 reps crucifix split squats x 12/12 reps […]
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June 4, 2025
general warmup (15 minutes) double club front raise lunges x 15 reps 2 hand side swings x 40 reps barbarian 1/2 knee walkups x 20 reps […]
May 29, 2025
general warmup (15 minutes) figure 8’s to hold x 30 reps long cycles x 25 reps double club lateral press side raises x 10 reps 2 […]
May 26, 2025
Mace Fit Level 1 Coach Certification July 13, 2025 noon-6pm Instructor–Certified Mace Fit Level 2 Coach, Tim Welsh Contact– (631)229-4824 Each attendee will get these two […]
May 20, 2025
general warmup (15 minutes) Americanas x 30 reps inside mills x 15/15 reps outside mills x 15/15 reps drumming knee walkups x 20 reps BTN stretch […]