August 22, 2024
general warmup (15 minutes) 2 hand front swings x 35 reps 2 hand side swings x 35 reps crossbody swings x 15/15 reps barbarian squats x […]
August 22, 2024
general warmup (15 minutes) shielded front pullovers x 21 reps inside mills x 15/15 reps outside mills x 15/15 reps windshield wiper lateral lunges x 20 […]
August 20, 2024
general warmup (15 minutes) star complex x 2 barbarian knee walkups x 15 reps paddling x 20/20 reps BTN stretch x 90 seconds x 1/1 specific […]
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April 13, 2020
BONNI LONDON, Registered Dietitian Nutritionist Bonni London began her career as a personal trainer in New York City in the early 1990’s, motivating and challenging people to achieve their health and […]
April 13, 2020
general warm up (15 minutes) Americanas x 40 reps alternating 1 hand halos x 20 reps double club lateral press x 12 reps paddling x 20/20 […]
April 12, 2020
There will now only be one Mace Fit class on Saturdays at 10:45 am at the north end of Nathan Benderson Park (by the white Finishing […]
April 11, 2020
This Mace Fit class focused on heavy club work. After the warmups we did 6 sets of 4 reps of heavy 2 hand front cleans . […]
April 10, 2020
general warm up (15 minutes) alternating kneeling flys x 20 reps 1 hand lateral pull overs x 10/10 reps 2 hand front pull over lunges x […]
April 9, 2020
I hear a lot of guys talk all that “Now that I’m 40″ nonsense like it’s an excuse to slow down and get lazy. Gotta work […]
April 9, 2020
No that’s not his real name but that’s what we call him. He is dedicated, hard-working, very coachable, and has a great sense of humor. No […]
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
This our temporary corona virus schedule all classes are done in compliance with the CDC guidelines Monday-Friday 9:00-9:45am at Urfer Family Park (south end by the […]
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