Legendary Powerlifter, Ed Coan (left) and myself (right) at Coach Coan’s Powerlifting Seminar.

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.

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


general warm up (10 minutes)

mountain climbers x 100 feet

recline rope climbs x 5

drop, rock, & push x 10 reps (learned this from New Warrior Training)

alternating Adex mace barbarian lunges x 20 reps

Adex club 2 hand mills x 30 reps

specific warm up (5 minutes)

sled push set up and light practice

strength (20  minutes)

heavy sled push x 50 feet x 1/1/1/1/1

conditioning/accessory work (2 rounds)

lockout sit ups x 10 reps

isometric keg hold x max. hold time

During the early days of CrossFit there was no company called Rogue. I remember Bill Henniger had an idea for that equipment company he was discussing on the old CF message board. Today, Rogue is known all over the world.

Was he just lucky?

Not at all, he saw a need and had a great idea on how to fill it. He pursued and  has been rewarded with great success and rightfully so.

If he had focused on only what had been done instead of what could be done, nothing would have happened.

My friend, Don Giafardino, is the same kind of guy. He had an idea for an equipment company called Adex. He manufactures extremely well-made adjustable steel clubs and maces.

Don is relentless in bringing this type of training. He is not caught up in the negativism of losers who only think of why it won’t work.


I think of this quote whenever I see someone with the vision and guts to do what others won’t.

“First they ignore you, then they laugh at you, then they fight you, then you win.”

–Mahatma Gandhi

In the early days of the Cave, I had people laugh behind my back and mock me and my gym. I could care less, I knew what I was doing and stuck to it.

I refuse to be like everyone else! I don’t need or want their permission.

I will never be a crowd follower or someone’s groupie.

The Cave will never be a cookie-cutter gym.

Only people with guts and tenacity will ever train at the Cave.




I practiced and taught martial arts for many years before making the transition to strength training.  A number of important lessons have been learned over the decades.

Here are a few that might be of some help to those who are committed to coaching over a lifetime.

  1. You MUST always train! There is no wiggle room here. You have no credibility if you do not train your own self.
  2. Keep the standards high. Do not give in to the soft culture around us where “everyone is a winner” and should get a trophy for just showing up.
  3. Hold people accountable. Don’t allow people to drift in and out of training, and never hesitate to kick someone out if it is needed.
  4. Do not get  involved in your clients personal lives. Draw “the line in the sand” and do not get sucked in to their pity parties.
  5. Do not give free trials at your gym. Your time and experience is valuable. Charge well for it.

Coaching can be very simple and enjoyable unless you choose to make it a nightmare for yourself.


general warm up (10 minutes)

resistance band diagonal pull a parts x 20/20 reps

resistance band vertical pull a parts x 50 reps

windshield wipers x 30 reps

Adex club inside mills x 20/20 reps

Power Wheel hand walks x 100 feet

specific warm up (5 minutes)

dumbbell rows set up and light reps

strength (20 minutes)

heavy dumbbell rows x 5/5-5/5-5/5-5/5-5/5 reps

conditioning/accessory work (2 rounds)

recline rope climb x 5

recline bar rows x 15 reps


general warm up (10 minutes)

clock push ups x twice around the clock

side shuffles x 200 feet

traveling broad jumps x 100 feet

dumbbell push press x 10/10 reps

specific warm up (5 minutes)

weighted dips set up and light reps

strength (20 minutes)

weighted dips x 4/4/4/4/4/4 reps

conditioning/accessory work (3 rounds)

tri set tricep complex x 3 reps