Here at the Cave we continuously strive to bring you the very best training we possibly can.  We learn from the best coaches/athletes,  around so we can help you achieve your goals. Our unconventional training involves steel maces/clubs, sandbags, kettlebells, kegs, stones, bands and more.

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The Cave is also the birthplace of macefit.com which is one of our most popular  classes.

When you see this sign, drive through to the back parking lot!

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All 5:30-6:15pm Non Gym

Mace Fit®

classes will be at Nathan Benderson Park (at the south end)

Here’s the full updated schedule

We will meet at the south end of Nathan Benderson park at 4:30 pm.

We’ll get some take out food afterwards and bring it back to the park and hangout.

 

I have been training outdoors for years, even though I own a gym.
Plenty of fresh air and sunshine.
Now with gyms being shut down all over my home stae of Florida, all our training is now outdoors.
We stay in compliance with the CDC guidlines to make sure ebeyone stays safe and healthy.
Find out more about our steel mae and club training here

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Masters age athletes can put a lot of younger people to shame when it comes to staying fit. This gal is 60 years young and is Fit and strong. She has been training with me for about 5 years. When we rolled out Mace Fit in January 2016 she jumped right in. If you are in your 40's or more it is vital to your health to stay strong and lean. Sarcopenia (muscle wasting) is a real threat for this age group. Another thing people need to maintain very good balance as they age. Falls are one of the leading causes of people going to nursing homes due to a broken hip or other bones. Mace Fit classes are a blast and can help you have a robust life and great health. Learn more at http://macefit.com @adexclub @macefitnation #seniorfitness #mastersfitness #howtostayoutofnursinghomes

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general warm up (15 minutes)

mountain climbers  x 75 reps

jumping jacks x 50 reps

alternating front lunges x 20 reps

rotation push ups x 20 reps

specific warm up (5 minutes)

bodyweight circuit set up and practice

strength (3 rounds)

one round =  45 to 90 degree leg lifts x 20 reps + bodyweight squats x  15 reps + tree pushups x 10 reps (Note: elevate your feet againts a tree)

conditioning/accessory work (1 round)

hollow rocks x 15 reps

side planks x 60 seconds eash side