Don’t limit yourself

One of my favorite mentors, Zach Even-Esh says, “I won’t discriminate against anything that will make me stronger!”.

I agree 100%!

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 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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We are on a new podcast wit AirGym

Posted: September 20, 2018 in Uncategorized

AirGym is growing like crazy! They interviewed me today about the Cave and Mace Fit

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Listen to the podcast here

general warm up (10 minutes)

Adex club 1 hand front cleans x 15/15 reps

Adex mace paddling x 20/20 reps

resistance band pull a parts x 100 reps

specific warm up (5 minutes)

kettlebell rack squats** set up and practice

** Do not interlock fingers

strength (20 minutes)

kettlebell rack squats x 12-10-8-6-4-2 reps

conditioning/accessory work (2 rounds)

dips x 10 reps

weighted sit ups x 10 reps

general warmup (10 minutes)

Power Wheel roll outs x 10 reps

resistance band baseball swings x 20/20reps

dumbbell push press x 10/10 reps

specific warm up (5 minutes)

dumbbell bench press set up and practice

strength (4 rounds)

dumbbell bench press x 5-5-5-5-5 reps

conditioning/accessory work (2 rounds)

Grinder Kord chain push ups x 10 reps

hollow rocks x 15 reps

 

 

 

The Cave will be closed Sept. 21-24

Posted: September 19, 2018 in Uncategorized

Due to our upcoming Mace Fit Certification in North Carolina, the Cave will be closed for a few days.

Regular schedule will resume on Tuesday Sept. 25, GOD willing.

general warmup (10 minutes)

rotation push ups x 20 reps

seated resistance band rows x 15 reps

Adex club inside mills x 15/15 reps

Adex club outside mills x 15/15 reps

specific warm up (5 minutes)

meadows rows set up and practice

strength (4 rounds)

meadows rows x 8/8-8/8-8/8-8/8 reps

conditioning/accessory work (2 rounds)

Sanddune plyo push ups x 10 reps

Woodall curls x 10/10 reps

dumbbell pull overs x 10 reps

 

 

general warmup (10 minutes)

kettlebell figure 8’s x 30 reps

strict weight plate front raises x 15 reps

Adex club star complex x 1

specific warm up (5 minutes)

rescue complex set up and practice

strength (4 rounds)

one round=rescue dummy carry  x 100 feet + weighted pull ups x 5 reps

conditioning/accessory work (2 rounds)

sledge hammer strikes x 20 reps

isometric bear hug keg hold x max time

 

general warmup (10 minutes)

walking kettlebell swings x 200 feet

resistance band pause face pulls x 15 reps

Burgener drills

specific warm up (5 minutes)

Power snatch set up and practice

strength (20 minutes)

Power snatches x 2 reps x 6 sets

conditioning/accessory work (2 rounds)

Ahrens press x 10 reps

elevated push ups x 10 reps

heady Adex club 2 hand front cleans x 10 reps