February 21, 2026
general warmup (15 minutes) Donnie G’s x 20/20 reps 2 hand wood choppers x 15/15 reps BTN stretch x 90 seconds x 1/1 1/2 kneeling 1 […]
February 19, 2026
general warmup (15 minutes) long cycles x 35 reps seated 2 hand angle press x 12 reps 1/2 kneeling wide stance Ahrens press x 12 reps […]
February 17, 2026
general warmup (15 minutes) crucifix squats x 15 reps inside helicopters x 15/15 reps outside helicopters x 15/15 reps BTN stretch x 60 seconds x 1/1/1/1 […]
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March 29, 2019
general warm up (10 minutes) inside mills x 15/15 reps outside mills x 15/15 reps front raise lunges x 10/10 reps specific warm up (5 minutes) […]
March 27, 2019
general warm up ( 10 minutes) mace 1 hand front catch x 10/10 reps crossbody swings x 15/15 reps 2 hand front cleans x 20 reps […]
March 26, 2019
While in Sarasota for a seminar relating to her career, Ivone carved out time to get here to learn some new some more about our training. […]
March 22, 2019
general warm up (10 minutes) Americanas x 40 reps 2 hand standing figure 8’s x 20 reps 2 hand halo squats x 15 reps BTN stretch […]
March 20, 2019
general warm up (10 minutes) inside mills x 15/15 reps outside mills x 15/15 reps double club barbarian squats x 15 reps specific warm up (5 […]
March 18, 2019
general warm up (10 minutes) alternating front swings x 30 reps double club side swings x 25 reps 2 hand halos x 20 reps specific warm […]
March 15, 2019
general warm up (10 minutes) inside mills x 20/20 reps outside mills x 12/12 reps 2 hand halos x 30 reps 2 hand standing figure 8’s […]
March 14, 2019
These gals mean business! They train at the Cave after grueling work days. They just get it done.