May 20, 2025
general warmup (15 minutes) Americanas x 30 reps inside mills x 15/15 reps outside mills x 15/15 reps drumming knee walkups x 20 reps BTN stretch […]
May 18, 2025
general warmup (15 minutes) figure 8’s to hold x 35 reps seated double club front pullovers x 15 reps 1/2 kneeling 1 hand snatch x 10/10 […]
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February 5, 2021
general warmup (15 minutes) barbarian lateral walking lunges x 100 feet 2 hand front pullover squats x 12 reps 2 hand dead-stop side swings x 10/10 […]
February 4, 2021
I am super proud of Michael aka Big Mike. He is very dedicated and is a very hard worker. He has lost over 110 lbs primarily […]
February 3, 2021
general warmup (15 minutes) double club lateral press side raises x 12 reps Russian front raises x 12 reps 2 hand standing figure 8’s x 25 […]
January 31, 2021
We are psyched to have Matthew on our coaches team! Matthew Flaherty is a Certified Strength and Conditioning Specialist based in NYC and the owner of […]
January 29, 2021
general warmup (15 minutes) long cycles x 25 reps 2 hand side cleans x 30 reps 1 hand Americanas x 20/20 reps BTN stretch x 90 […]
January 27, 2021
Just look at these guys and gals you’ll get an idea. They get healthy, fit, and strong and they get to hang out with cool people! […]
January 27, 2021
general warmup (15 minutes) mace front swing & catch x 15/15 rep windshield wiper front lunges x 20 reps slider squats x 8/8 reps battering rams […]
January 20, 2021
Valerie Pawlowski is a good friend and mentor of mine. She is one of only a handful of Certified Mace Fit Level 2 Coaches in the […]
January 19, 2021
Woodalls Fitness & formance in Clayton, NC was our very first Mace Fit affiliate gym. Scroll down on their homepage and you’ll see out official Certified […]