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We will be returning from the Vintage Strength Games in Manassas, VA on Monday.

The Cave will reopen on Tuesday.

The Vintage Strength Games went very well, thank GOD!

There will be quite a few more photos and videos posted soon from this epic event.

General warm up (10 minutes)

Dumbbell star complex x 1

Weight plate orbits x 20 reps

Sit ups x 25 reps

Sanddune jumps x 10 reps

Specific warm up (5 minutes)

Trap bar deadlifts set up and light practice

Strength (20 minutes)

Trap bar deadlifts x 8 reps x 4 sets

Conditioning/accessory work (2 rounds)

Barbarian lateral lunges x 20 reps

Resistance band good mornings x 20 reps

general warm up (10 minutes)

double club front swings x 35 reps

2 hand halo squats x 15 reps

supine helicopters x 15/15 reps

resistance band suitcase deadlifts x 20 reps

specific warm up (5 minutes)

dumbbell rows set up and light practice

strength (20 minutes)

dumbbell rows x 10/10 reps x 4 sets

conditioning/accessory work (3 rounds)

dive bomber push ups x 10 reps

recline rope climbs x 3


general warm up (10 minutes)

resistance band diagonal pull a parts 30/30 reps

resistance band “palms-up” pull a parts x 30 reps

kettlebell figure 8’s to hold x 25 reps

barbarian split squats x 12/12 reps

specific warm up (5 minutes)

floor press set up and light practice

strength (20 minutes)

floor presses x 4 reps x 6 sets
conditioning/accessory work(2 rounds)

Power Wheel roll outs x 12 reps

tri-set tricep complex x 4

recline bar rows x 12 reps

wrist roller x 12 reps


Schedule change for this week

Posted: August 12, 2019 in Uncategorized

Disregard the previous post about schedule changes. This is the one we are going with.

We will be closed Friday.

I will post and update about next Monday during the weekend.


We are psyched to get up to the games and see our own Kyle “Forklift” Brost in the competition!

The Cave will close after the 6:30 am Mace FitĀ® class on Thursday and will reopen the following Tuesday.

If we get back early enough we will be open on that Monday.

Check back for updates.

Steel mace and club competition is breaking loose in Manassas, Virginia this Saturday, but you can watch it live online.
Sign up for free reminders, then join in the excitement on Saturday!