July 5, 2026
general warmup (15 minutes) Arc (short mace) front pullover lunges x 20 reps 1/2 kneeling alternating flys x 24 reps 1/2 kneeling wide stance 1 hand […]
July 4, 2026
It took guts to sign the Declaration of Independence on this day in 1776. The signers risked everything to start this new nation. They became criminals […]
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March 27, 2019
general warm up ( 10 minutes) mace 1 hand front catch x 10/10 reps crossbody swings x 15/15 reps 2 hand front cleans x 20 reps […]
March 25, 2019
general warm up (10 minutes) drumming x 50 reps figure 8’s to hold x 30 reps 1 hand standing figure 8’s x 20/20 reps specific warm […]
March 20, 2019
general warm up (10 minutes) inside mills x 15/15 reps outside mills x 15/15 reps double club barbarian squats x 15 reps specific warm up (5 […]
March 18, 2019
general warm up (10 minutes) alternating front swings x 30 reps double club side swings x 25 reps 2 hand halos x 20 reps specific warm […]
March 15, 2019
general warm up (10 minutes) inside mills x 20/20 reps outside mills x 12/12 reps 2 hand halos x 30 reps 2 hand standing figure 8’s […]
March 14, 2019
These gals mean business! They train at the Cave after grueling work days. They just get it done.
March 13, 2019
general warm up (10 minutes) 2 hand front swings x 50 reps 2 hand side swings x 30 reps double club chest press x 15 reps […]
March 11, 2019
general warm up (10 minutes) Americanas x 50 reps 1 hand halos x 15/15 reps BTN stretch x 60 seconds x 1/1-1/1 10 to 2s x […]
March 9, 2019
general warm up (10 minutes) standing figure 8’s x 15/15 reps double club lunging front raises x 7/7 reps star complex x 1 specific warm up […]