April 25, 2026
general warmup (15 minutes) walking 2 hand front swings x 50 feet inside mills x 15/15 reps outside mills x 15/15 reps BTN stretch x 90 […]
April 23, 2026
general warmup (15 minutes) star complex x 2 Donnie G’s x 15/15 reps BTN stretch x 60 seconds x 1/1 bullwhips x 10/10 reps specific warmup […]
April 21, 2026
General warmup (15 minutes) Alternating front swings x 50 reps Double club side swings x 40 reps Uppercut press x 12/12 reps 1 hand farmers walk […]
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January 20, 2026
general warmup (15 minutes) walking 2 hand front swings x 50 feet side swings x 40 reps 1/2 kneeling wide stance Ahrens press x 8/8 reps […]
January 4, 2026
Mace Fit was born in a little obscure warehouse gym, called the Cave, in 2016. Donnie Giafardino did a free Adex mace & club workshop for […]
January 1, 2025
I think that quote was on a CrossFit t-shirt years ago. During my years with CrossFit, I can see how that fit so well. Some days […]
December 24, 2024
Unless you are really young, you have heard the expression, “having a monkey on your back”. So what is that proverbial monkey? It could be anything […]
January 1, 2023
general warmup (15 minutes) barbarian knee walkups x 18 reps 1 hand Americanas x 15/15 reps BTN stretch x 60 seconds x 1/1/1/1 launch 360’s x […]