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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August 15, 2025
Just across the river from New York you will find one of the most accomplished lady coaches I know of. Valerie Pawlowski trains people in her […]
August 5, 2025
general warmup (15 minutes) 2 hand front swing lateral lunges x 15/15 reps barbarian pullovers x 30 reps 1/2 kneeling alternating flys x 24 reps seated […]
July 29, 2025
general warmup (15 minutes) steel club archer pulls x 24 reps 2 hand wood choppers x 20/20 reps BTN stretch x 60 seconds x 1/1 dead-stop […]