May 16, 2026
general warmup (15 minutes) 1/2 kneeling double club lateral pullovers x 15 reps 1 hand diagonal pullovers x 12/12 reps BTN stretch x 60 seconds x […]
May 14, 2026
general warmup (15 minutes) Americanas x 20 reps inside mills x 20/20 reps front pullover walking lunges x 50 feet crossbody swings x 12/12 reps specific […]
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April 8, 2020
general warm up (15 minutes) arc figure 8’s to hold x 30 reps mace launch & catch x 12/12 reps BTN stretch x 60 seconds x […]
April 7, 2020
It’s great to train early in the morning! The air is fresh and the temperarure is great. Newcomers are welcome in all of our classes. We […]
April 7, 2020
Great effort by Abuelo and Chaplain tonight View this post on Instagram Non-gym Mace Fit class tonight focused on heavy grave digger squats. They build rotational […]
April 6, 2020
general warm up (15 minutes) 1 hand side swings x 10/10 reps inside-outs x 12/12 reps cross body swings x 15/15 reps uppercut lunges x 10/10 […]
April 3, 2020
general warm up (15 minutes) shielded strikes x 21 reps BTN stretch x 60 seconds x 1/1/1/1 2 hand mills x 15/15 reps specific warm up […]
April 2, 2020
This is one of those exercises that people love to hate. It is extremely hard to do even with light weights, but it will get you […]
March 31, 2020
Check out this morning’s Non-Gym Mace Fit class. These guys have very different types of job, but both get a lot of benefit from our workouts. […]
March 31, 2020
View this post on Instagram Kyle talks about his Mace Fit training over the last few years. He is an IT professional and loves to grab […]
March 31, 2020
View this post on Instagram A post shared by Frank DiMeo (@cavepicz2)