Archive for the ‘exercise clubs’ Category

general warm up (10 minutes)

mountain climbers x 100 reps

leg lifts x 25 reps

push ups x 25 reps

Adex club long cycles x 25 reps

specific warm up (5 minutes)

bodyweight superset up and light practice

one superset = Grinder Kord recline rows x 10 reps + dips x 5 reps

strength (20 minutes)

 bodyweight supersets x 1-1-1-1

conditioning/accessory work (2 rounds)

Adex club Russian front raises x 10 reps

hollow rocks x 10 reps


Action-takers get the deals and others don’t. It’s just that simple.

You can still get Adex maces shipped to you from their website


The special promo, “cash & carry” sale is under way and one mace is sold and only two remain.

Action-takers will grab this opportunity!

2018-03-22 06.18.24


general warm up (10 minutes)

double Adex club front swings x 50 reps

jumping jacks x 50 reps

dislocates x 10 reps

Zercher sandbag squats x 15 reps

specific warm up (5 minutes)

back squats set up and light practice

strength (20 minutes)

back squats x 4/4/4/4/4/4 reps

conditioning/accessory work (2 rounds)

BTN sandbag  good mornings x 20 reps

resistance band baseball swings x 20/20 reps

Adex club lateral pull overs x 10/10 reps


Our class will be at 6pm tonight only.

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

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