Cave Strong-training of the day (TOD) #615

general warmup (15 minutes) rear bear crawls x 100 feet Power Wheel rollouts x 12 reps long cycles x 35 reps Sanddune jumps x 10 reps specific warmup (5 minutes) bench press set up and light practice strength (20 minutes) bench press x 7 reps x 4 sets conditioning/accessory work (2 rounds) dumbbell pullovers x10Continue reading “Cave Strong-training of the day (TOD) #615”

HOW TO HELP SOME KIDS AND SAVE $200

We believe in giving back to our community so we have teamed up with Toys For Tots to get toys donated for underprivileged kids. Here’s the details on how you can save $200

Cave Strong-training of the day (TOD) #614

general warmup (15 minutes) situps x 25 reps resistance band 1 hand pause face pulls x 12/12 reps mountain climbers x 75 reps recline rope climb x 5 specific warmup (5 minutes) Zercher sandbag squats set up and light practice strength (20 minutes) Zercher sandbag squats x 20-15-10-5 reps conditioning/accessory work (2 rounds) resistance bandContinue reading “Cave Strong-training of the day (TOD) #614”

WHO NEEDS BLACK FRIDAY? WE HAVE A BIG SALE ON OUR CERTIFICATION NOW!

We have had a great sale going on for a couple of weeks already in case you missed it. You can save $75 on any of our four upcoming Mace FitĀ® Instructor Certifications right now! For your convenience we have them in New Jersey, North Carolina, Miami FL, and Sarasota FL and they are allContinue reading “WHO NEEDS BLACK FRIDAY? WE HAVE A BIG SALE ON OUR CERTIFICATION NOW!”

THE CAVE WILL REOPEN ON MONDAY

We are extremely blessed and grateful to the Lord getting us through this Covid situation. My wife is almost completely recovered and miraculously I never got it at all. Both of my tests have come back negative. I am so psyched to get the Cave open again! See you on Monday and we will crushContinue reading “THE CAVE WILL REOPEN ON MONDAY”

GRAY HAIR, WHITE HAIR, NO HAIR? YOU STILL NEED TO TRAIN!

In fact, if you are over 40 you need to workout now more than ever. The older you get (over 50, over 60 or more) the importance level goes up more. You cannot afford health-wise to just sit on your butt and watch TV or scroll through social media for hours and hours every day.Continue reading “GRAY HAIR, WHITE HAIR, NO HAIR? YOU STILL NEED TO TRAIN!”

Are gyms being shut down again?

Nobody saw it coming the first time. The shutdown order went into effect really fast. Since we had dedicated people and the right kind of equipment we moved outdoors and kept on training. We only missed one class during the entire shutdown and that was due to rain. I laid out our strategy and thankContinue reading “Are gyms being shut down again?”

Cave Strong-training of the day (TOD) #611

general warmup (15 minutes) resistance band suitcase deadlifts x 20 reps Note: put resistance band under a 45lb bumper plate and stand on top for this exercise Bulgarian bag wood choppers x 15/15 reps situps x 25 reps Diamond pushups x 15 reps specific warmup (5 minutes) grappler twists set up and light practice strengthContinue reading “Cave Strong-training of the day (TOD) #611”

Cave Strong-training of the day (TOD) #610

general warmup (15 minutes) kettlebell swings x 50 reps 1 hand dumbbell cleans x 10/10 reps resistance band archer pulls x 25/25 reps Grinder Kord flys x 15 reps specific warmup (5 minutes) dumbbell rows set up and light practice strength (20 minutes) heavy dumbbell rows x 4/4 reps x 6 sets conditioning/accessory work (3Continue reading “Cave Strong-training of the day (TOD) #610”

Cave Strong-training of the day (TOD) #608

general warmup (15 minutes) mountain climbers x 100 reps tin mans x 100 feet side shuffles x 200 feet windshield wipers x 20 reps specific warm up (5 minutes) kettlebell rack squats set up and light practice strength (20 minutes) kettlebell rack squats x 10 reps x 4 sets conditioning/accessory work (2 rounds) Bulgarian bagContinue reading “Cave Strong-training of the day (TOD) #608”