July 26, 2026
general warmup (15 minutes) paddling x 15/15 reps Donnie G’s x 15/15 reps 2 hand front pullover lunges x 24 reps seated double club lateral pullovers […]
July 21, 2026
general warmup (15 minutes) crucifix lateral lunges x 24 reps 1/2 kneeling 1 hand flys x 12/12 reps windshield wiper squats x 20 reps grave diggers […]
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July 9, 2025
Registrations are still open for these great learning opportunities. One is in Kentucky and the other is in New York. Both will be great! Get certified […]
June 25, 2025
Fear and pride are like a two-edged sword when it comes to training. The person in the mirror knows we have dealt with both. Let’s look […]
May 26, 2025
Mace Fit Level 1 Coach Certification July 13, 2025 noon-6pm Instructor–Certified Mace Fit Level 2 Coach, Tim Welsh Contact– (631)229-4824 Each attendee will get these two […]