The biggest change are on Tuesday and Thursday

Check it our here

general warm up (15 minutes)

weight plate orbits x 20 reps

rotation push ups x 20 reps

kettlebell figure 8’s to hold  x

resistance band archer pulls x 20/20 reps

specific warm  up (5 minutes)

strict pull ups practice

strength (10 minutes)

strict pull ups x max reps in 10 minutes

conditioning/accessory work (2 rounds)

Grinder Kord flys x 10 reps

Grinder Kord reverse flys x 10 reps

wrist roller x 10 reps



I am really blessed and psyched to get this book out to the public!

Please share this with your friends, expecially if they are over 40!

Here’s the link to Amazon


Here’s the link to Amazon

My newest book has just been submitted to Amazon Kindle for publishing. It will be available for purchase shortly.


Here’s a look at what it’s about:


“My competitors used to call me the “old guy with the dumpy gym.”

I’ll take that as a compliment, since I have always believed in rugged, hard core training.

No frills, just results!

It has served me well over the years.

I have been blessed with almost seven decades on this planet and am still training 3 or 4 days a week.

I am challenging all 40 something’s, OG’s, Boomers, and Senior Citizens to refuse to be marginalized and thrown into the dumpster of life.

This is my journey.

Join me in aging ruthlessly!”

I will post the update as soon as it is “live”.

general warm up (15 minutes)

resistance band pull a parts x 50 reps

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

dumbbell hang power snatch x 10/10 reps

Power Wheel rollouts x 10 reps

specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 3M

conditioning/accessory work (2 rounds)

dumbbell bench press x 8 reps

Strict dumbbell rows x 8/8 reps

Sanddune push ups x 12 reps

We will find out this week as we transition  from pure Mace Fit® to 

our full training program of barbells, dumbbells, sandbags, odd object lifts & carries, sled work, bodyweight and more.

I will be carefully observing and recording the results.

This is Cave science in action!

We are in compliance with CDC standards.

Social distance markers are in place.

Rubber gloves and sanitizing wipes will on hand.

Masks will be available for those who want them, but are not required.