Archive for July, 2018

Our class will be at 6pm tonight only.

At 5pm come tune in to “What is Mace Fit?”
Listen to the podcast here

general warm up (10 minutes)

Sanddune hand walks x 50 reps

Sanddune push ups x 20 reps

Grinder Kord recline rows x 20 reps

resistance band pull a parts x 50 reps

specific warm up (5 minutes)

board press set up and light practice

strength (3 rounds)

board press x 3 reps at each board stack height + 3 reps with no boards

conditioning/accessory work (2 rounds)

close grip floor press x 10 reps

recline bar rows x 10 reps

diamond  push ups x 10 reps


general warm up (10 minutes)

kettlebell figure 8’s x 50 reps

alternating kettlebell swings x 30 reps

Inch worms x 50 feet

windshield wipers x 20 reps

specific warm up (5 minutes)

Burgener drills

squat cleans set up and light practice

strength (20 minutes)

squat cleans x 5/5/5/5/5 reps

conditioning/accessory work (2 rounds)

Adex club long cycles x 30 reps

Adex mace 10-to-2 x 20 reps

This is a one time deal, which we have never offered before!

There are only three Adex maces available on this deal.

Register for the Mace Fit Instructor Certification on July 28-29

and buy an Adex mace at our “cash & carry” sale and you will get the price of the Adex mace credited back you from your registration fee.

For example:

registration $299 – mace $199 = certification $100 (before July 21)

Don Giafardino, the creator of Adex maces & clubs, will be personally delivering three Adex maces to the Cave in two weeks.

You can by yours outright now on the  Adex website 

and pick it up at the Cave ( no shipping charge that way)

or you can secure your order with a deposit of $50 and pay the balance when you pick up your mace or maces.

Deposit on Adex mace for cash & carry

This deposit is non-refundable



We are psyched to see who  the next group of Certified Mace Fit Level 1 Coaches will be!

Only open-minded, forward-thinking people will see where this type of training is headed. Mace training is gaining popularity very quickly all over the world.

You can be part of the next wave of fitness or you can miss it, it’s up to you.

Action-takers can register now at

Still not sure?

Tune into my podcast with John Greaves, “What is Mace Fit?” this coming Tuesday at 5PM Eastern Time

general warm up (10 minutes)

mountain climbers x 100 reps

jumping jacks x 50 reps

dumbbell star complex x 1

specific warm up (5 minutes)

stone/keg carry set up and light practice

strength (20 minutes)

stone/keg carry x 100 feet x 1/1/1/1

conditioning/accessory work (3 rounds)

diamond push ups x 10 reps

medicine ball isometric crush hold x 1