general warm up (15 minutes) resistance band archer pulls x 25/25 reps Sanddune power steps x 100 reps side shuffles x 200 feet Grinder Kord recline rows x 15 reps specific warm up (5 minutes) circuit practice cardio (3 rounds) 0ne round = bear crawls x 100 feet + leg lifts x 20 reps +Continue reading “HYBRID CARDIO TRAINING (HCT) #1”
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IT’S GOOD TO BE BACK AT THE CAVE!
BASICS, BASICS, BASICS! View this post on Instagram GETTING CAVE STRONG WITH THE BASICS THE BASICS AREN'T SEXY, THEY JUST GET RESULTS GET ALL OUR WORKOUTS FOR FREE AT HTTP://CAVESTRONG.NET A post shared by Frank DiMeo (@cavepicz2) on Jun 3, 2020 at 5:02pm PDT
WE WILL BE DISCUSSING RACIAL UNITY AT IRON BROTHERHOOD THIS SATURDAY
Iron Brotherhood meets once a month and is a free event. It’s a place where guys from the community can workout together then go eat BBQ together. Since we want to help guys better men, we will duscuss racial unity at this meeting. All men are welcome!
NEW HYBRID CARDIO CLASSES
I have been asked about cardio a few times recently. So I am adding Hybrid Cardio classes on Tuesday and Thursday 6:30-7:15pm. There will numerous types of equipment used plus a lot of bodyweight exercises. kettlebells resistance bands dumbbells maces & clubs sleds Tabatas sit ups push ups leg lifts flutter kicks jumps sprints JustContinue reading “NEW HYBRID CARDIO CLASSES”
MEET OUR NEW PERSONAL TRAINER, NYLES RIFE
Nyles is a Marine Corps Veteran and a martial artist. You can email him at Nylesrife@gmail.com or call/text him at (717) 743-9908
Cave Strong-training of the day (TOD) # 558
general warm up (15 minutes) resistance band diagonal pull a parts x 25/25 reps dumbbell star complex x 1 sandbag squat cleans x 10 reps specific warm up (5 minutes) bench press set up and light practice srength (20 minutes) bench press x 7 reps x 4 sets conditioning/accessory work (2 tounds) tri-set tricep complexContinue reading “Cave Strong-training of the day (TOD) # 558”
IRON BROTHERHOOD RETURNS TO THE CAVE THIS SATURDAY!
Iron Brotherhood started about 5 years ago to give men in our community a chance to part of something bigger than themselves. One of the biggest things I have seen personally is feeling the loss of the brotherhood we had in the military. That brotherhood is irreplacable. However, men can be part of another brotherhood,Continue reading “IRON BROTHERHOOD RETURNS TO THE CAVE THIS SATURDAY!”
THE CAVE WILL BE CLOSED FOR A SHORT VACATION
The Cave will be closed Friday May 29 through Monday June 1. Classes resume on Tuesday June 2 at 6:30 am.
Cave Strong-training of the day (TOD) #557
general warm up (15 minutes) Sandbag shouldering x 10/10 reps Bulgarian bag x 15/15 reps Zercher sandbag squats x 20 reps specific warm up (5 minutes) deadlifts set up and light practice Strength (not timed) deadlifts x 3 RM NOTE: NO CONDITIONING/ACCESSORY WORK TODAY
HOW DID SHE GET A 10 LB PR ON A MAX. WEIGHT SLED TEST WITHOUT DOING THEM FOR 2 MONTHS?
This gal trains consistently three days a week. She has done that for about 5 years now. she has gotten great results this week even though she hasn’t done the exercises she is being tested on since the virus shutdown began back in March. Learn how Mace Fit® training works at macefit.com View this postContinue reading “HOW DID SHE GET A 10 LB PR ON A MAX. WEIGHT SLED TEST WITHOUT DOING THEM FOR 2 MONTHS?”
The Cave 