WIN AN ADEX ADJUSTABLE STEEL CLUB

The Tampa Bay Strongman Classic is an incredibly well-run event; and we are sponsors for it again this year. Bring the whole family!

Stop by our Mace Fit® booth and enter the drawing to win the best steel club on the market, plus a free pass for our online Mace Fit® course bundle. That’s over $600 in prizes! You can get a free sneak peek inside Mace Fit® here

We will be doing demonstrations throughout the day. There will be lots of “hands-on” opportunities including a free Mace Fit®class!

Come meet the founder of Mace Fit®, Frank DiMeo

plus the creator of Adex clubs and maces, Don GIafardino,

and the owner of LyonStrong Gym in Miami, ‘Lyonel Lumarque

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Here we are, exactly one month out from the biggest strongman show in the history of Florida strongman. Invite all your friends, family and otherwise to come watch these athletes put on a show. – 4 event strongman show – several different booth sponsors, giving away SWAG and selling fitness related items. – Face painting for the kids – @dawn.murphy.lmt massaging athletes and fans – @cavepicz2 putting on MACE FIT demonstrations – @dj.dbl.r keeping you entertained And much more Just $10 to see all of this. . . . #strength #strong #powerlifter #pump #powerlifting #bodybuilding #strongman #crossfit #weightlifting #lift #athlete #fit #fitness #gym #fitfam #swole #valorfitness #gymmotivation #flex #visitstpeteclearwater #herculeshold #logpress #sledpull #exercise #strongmanshow #USS #pinellascounty #tampabay #unitedstatesstrongman

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Ladies, this is for you too! Come by and sling some steel with us.

Don’t forget to sign up here for all our training tips & workouts

THIS IS NOT THE FIRST TIME THIS HAS HAPPENED

I first became aware of the remarkable carry-over from Mace Fit® to our other training back in May . That was when gyms were allowed to reopen in Florida.

We had basically done nothing but Mace Fit® since March 2020.

When we got to the Cave, people were showing very good levels of strength on all the other types of training we do in spite of being away from those things for quite a while.

So fast forward to now, we are in our quarterly strength & work capacity test cycle and I am see that same thing happen again.

One athlete in particular, pretty much stuck to just Mace Fit® since the gym reopended. This video tells what has happended. It’s pretty remakable!

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Share this with your friends who need a change of pace in their training or just need to break through a plateau.

GRAB ALL OF OUR MACE FIT® TRAINING TIPS & WORKOUTS FOR FREE

You can be lifelong strong! Start here today!

SO WHAT HAPPENS AT IRON BROTHERHOOD?

Glad you asked! It’s pretty simple, we train hard then go eat together.

Check out these videos

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IRON BROTHERHOOD PART 2 HTTP://CAVESTRONG.NET

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IRON BROTHERHOOD PART 3 HTT://CAVESTRONG.NET

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IRON BROTHERHOOD TRAINING

general warm up (15 minutes)

double club front swings x 75 reps

kettlebell rack carry x 200 feet

bear hug keg squats x 10 reps

recline rope climb x 5 reps

strict pullups x 7 reps

specific warm up (5 minutes)

stone carry/floor press set up and light practice

strength (4 supersets)

one superset = stone carry x 50 feet + floor press x 8 reps

conditioning/accessory work (2 rounds)

weighted pushups x 10 reps

weighted situps x 10 reps

dumbbell rows x 10/10 reps

sandbag good mornings x 10 reps

IRON BROTHERHOOD MEETS TODAY AT 4:30PM

On the first Saturday of each month this free event is held. It is one way we give back to our community.

One of our goals is to fight isolation among men.

“Iron sharpens iron.”

Men need camaradery and accountability to be the best men they can be.

come join us today.

Text “Iron Bros” to (941)228-8341 if you have any questions.

See you there!

Cave Strong-quarterly strength & work capacity tests #7 & #8

General warm up (10 minutes)

Americanas x 50 reps

1 hand halos x 15/15 reps

Adex club mills x 20 reps

Sanddune plyo push ups x 10 reps

specific warm up (5 minutes)

push press test

rest as needed specific warm up (5 minutes)

 specific warm up (5 minutes)

mace 300’s test

Adex mace test **Note: no conditioning/accessory work during tests**

REVIEWS

https://www.facebook.com/The-Cave-71419274888/reviews/

‘Lyonel Lumarque  recommends The Cave.

April 27, 2019  · Awesome space, great instructions Frank is a master at using clubs and maces to get their clients strong and mobile.

David Arndt  recommends The Cave.

July 14, 2014  · You have a great leader in Frank….very supportive,and knowledgeable

Tony Spain reviewed The Cave — 

April 30, 2014  · The Original

Matt Wichlinski reviewed The Cave — 

December 28, 2013  · Frank and his family of athletes are all top notch, results driven, hard livin people.

Cave Strong-quarterly strength & work capacity test #9 & #10

General warm up (10 minutes)
bear crawls x 100 feet
jumping jacks x 50 reps
tin mans x 100 feet
kettlebell high pulls x 10/10 reps
Adex arc 2 hand front cleans x 10 reps
specific warm up (5 minutes)
Burgener drills
squat cleans set up and light practice
squat cleans test

rest as needed
specific warm up (5 minutes)

sled push test x max. weight x 50 feet)
**Note: no conditioning/accessory work during tests**