October 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 gym, […]
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July 4, 2023
I’m blessed to have some very tough Mace Fit athletes. They train outdoors year round. With the heat index in southwest Florida hitting 109 degrees by […]
June 30, 2023
general warmup (15 minutes) barbarian walking lunge x 15 reps barbarian rear walking lunge x 15 reps 2 hand helicopters x 20/20 reps supine helicopters x […]
June 28, 2023
general warmup (15 minutes) mace front swing & catch x 15/15 reps crossbody swings x 15/15 reps inside outside mills x 20/20 reps seated Ahrens press […]
June 26, 2023
General warmup (15 minutes) 1 hand Americanas x 25/25 reps Diagonal pullovers x 15/15 reps Long cycles x 30 reps BTN stretch x 90 seconds […]
June 22, 2023
My new training library is now live! https://frankdimeocom.wordpress.com/
June 22, 2023
general warmup (15 minutes) walking double club front swings x 50 reps double club side swings x 40 reps crucific knee walkups x 15 reps Donnie […]
June 21, 2023
General warmup (15 minutes) Windshield wiper lateral lunges x 20 reps Long cycle rear lunges x 20 reps Archer press x 8/8 reps BTN stretch x […]
June 19, 2023
cavestrongnation@gmail.com via n.convertkit.com 8:37 AM (2 minutes ago) to me This past Saturday I watched an expert MMA coach, Bryan Camacho, as he worked with my grand-nephew in preparation for […]
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