May 16, 2026
general warmup (15 minutes) 1/2 kneeling double club lateral pullovers x 15 reps 1 hand diagonal pullovers x 12/12 reps BTN stretch x 60 seconds x […]
May 14, 2026
general warmup (15 minutes) Americanas x 20 reps inside mills x 20/20 reps front pullover walking lunges x 50 feet crossbody swings x 12/12 reps specific […]
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September 20, 2018
The founder and CEO of AirGym, Chris Daskam, talked with me today about the Mace Fit, the Cave, and how it all began Mace Fit […]
September 19, 2018
general warm up (10 minutes) 2 hand front swings x 30 reps 2 hand side swings x 30 reps barbarian pull overs x 25 reps specific […]
September 18, 2018
One of my favorite sayings is “Nothing fancy, just results”. That is how we train at the Cave and we do get ongoing, measurable results. All […]
September 14, 2018
general warm up (10 minutes) Americanas x 40 reps standing figure 8’s x 20/20 reps 1 hand halos x 15/15 reps specific warm up (5 minutes) […]
September 13, 2018
Huge thanks to Victoria Islas for inviting me to be on her podcast show! She’s doing big things in the mace world!
September 13, 2018
View this post on Instagram #macefitnation #adexclub #steelmace #cardiowithoutrunning A post shared by Frank DiMeo (@cavepicz2) on Sep 12, 2018 at 2:49pm PDT View this […]
September 12, 2018
general warm up (10 minutes) alternating 1 hand front swings x 40 reps barbarian walking lunges x 100 feet 2 hand mills x 30 reps specific […]
September 11, 2018
As the interest in mace & club training continues to skyrocket, hybrid or mixed classes are popping up all over. I am glad to see people […]
September 10, 2018
Our last public certification for 2018 is Sept. 22-23; however, we will be offering private certifications for Law Enforcement, First Responders, & Military. For more information […]