March 30, 2023

Mace Fit training #717

general warmup (15 minutes) drumming x 30 reps figure 8’s to hold x 30 reps inside/outside mills x 15/15 reps kneeling  Russian front raises x 8 […]
March 29, 2023

Mace Fit training #716

general warmup (15 minutes) crucifix squats x 20 reps 1/2 kneeling 1 hand lateral pullovers x 12/12 reps kneeling double club front pullovers x 15 reps […]
March 26, 2023

Mace Fit training #715

general warmup (15 minutes) double club front raise walking  lunges x 20 reps 1 hand side clean & lateral press x 10/10 reps horizontal mace strikes […]
April 16, 2022

Free mobile Mace Fit classes next week at the park on Ashton Rd.

Go outside and play! Next week we will do all our Mace Fit classes outdoors. The location is Ashton Trail Head, located behind the 360 Church. […]
March 21, 2022

Mace Fit training #565

general warmup (15 minutes) barbarian rear walking lunges x 50 feet barbarian  knee walkups x 15 reps 1/2 kneeling Ahrens press x 12 reps seated (on […]
March 16, 2022

Mace Fit training #563

general warmup (15 minutes) barbarian squats x 20 reps paddling x 20/20 reps inside outside mills x 12/12 reps windshield wiper lateral lunges x 20 reps […]
March 12, 2022

Mace Fit training #562

general warmup (15 minutes) 2 hand front swings x 40 reps 2 hand side swings x 40 reps long cycle front lunges x 20 reps BTN […]
December 12, 2021

Mace Fit training #526

general warmup (15 minutes) 1 hand Americanas x 20/20 reps inside helicopters x 12/12 reps outside helicopters x 12/12 reps barbarian lateral walking lunges x 100 […]
October 27, 2021

how to get more from what you already have

Top of the morning to ya! I think that was an old Irish greeting, but being Italian and Swedish/Norwegian I probably got it wrong. Anyhow, I […]
October 26, 2021

Mace Fit training of the day #506

general warmup (15 minutes) shielded front pull overs x 21 reps double club front raise lateral lunges x 15 reps seated (on the floor) 2 hand […]
August 22, 2021

Mace Fit training #479

general warmup (15 minutes) walking double club front swings x 100 feet windshield wiper squats x 20 reps Americanas x 40 rep BTN stretch x 60 […]