March 31, 2026
general warmup (15 minutes) steel club archer pulls x 15/15 reps 2 hand helicopters x 15/15 reps barbarian walking front lunges x 50 feet Russian plank […]
March 29, 2026
general warmup (15 minutes) 1 hand Americanas x 15/15 reps inside mills x 20/20reps shielded front pullovers x 24 reps barbarian knee walkups x 15 reps […]
March 26, 2026
general warmup (15 minutes) long cycles x 35 reps barbarian split squats x 15/15 reps star complex x 1 specific warmup (5 minutes) pause 2 hand […]
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December 2, 2025
December 13. 2025 Peapack, New Jersey Learn from Mace Fit Level 3 Master Pro Instructor, Valerie Pawlowski. The training will be done in her private […]
December 7, 2021
Fred is one of our Certified Mace Fit Level 2 Coaches as well as a career Firefighter. He also runs the Steel Mace Nation Podcast. Here’s […]
January 27, 2021
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 20, 2021
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 […]