While we love having visitors, we will suspend the Open Gym option for everyone except our current members.
Big time sanitizing going on at the Cave to fight corona virus
I am committed to provide a safe training environment at the Cave.
Extra sanitizing is in order and it is happening.
We will keep on getting people strong!
I will be providing online personal training for those who would like to do that.
Email me at cavestrongnation@gmail.com for details
Cave Strong-training of the day (TOD) #572
general warm up (15 minutes)
recline bar rows x 15 reps
Power Wheel hand walks x 100 feet
flutter kicks x 100 reps
jumping jacks x 40 reps
sandbag good mornings x 15 reps
specific warm up (5 minutes)
close grip grappler rows set up and light practice
strength (20 minutes)
heavy close grip grappler rows x 4 reps x 6 sets
conditioning/accessory work (3 rounds)
pause bat wing rows x 10 reps
Sanddune push ups x 15 reps
Last minute schedule change
The Cave will be open Friday and Saturday afterall.
Our event in Orlando has been rescheduled to April 25-26
Cave Strong-training of the day (TOD) #571
general warm up (15 minutes)
Sanddune power steps x 50 reps
Sanddune push ups x 10 reps
Sanddune split squats x 10/10 reps
inch worms x 50 feet
specific warm up (5 minutes)
sled push/frame carry set up and light practice
strength (4 rounds)
one round = sled push x 50 feet + frame carry x 50 feet
conditioning/accessory work (1 round)
nightmares x 15 reps
Zercher sandbag squats x 15 reps
dumbbell pull overs x 15 reps
The Cave will be closed Friday & Saturday this week
I will be in Orlando at Iron Life Athletics doing a Mace Fit
workshop on Friday starting at 11:00 am.
Then on Saturday & Sunday Don Giafardino and myself will be holding Level 1 Mace Fit Instructor Certification there also.
If you are an athlete or coach who wants to take their training to the next level, join us there!
Cave Strong-training of the day (TOD) #570
general warm up (15 minutes)
resistance band vertical pull a parts x 50 reps
tin mans x 100 feet
broad jumps x 100 feet
barbarian split squats x 12/12 reps
Burgener drills
specific warm up (5 minutes)
snatch set up and light practice
strength (20 minutes)
snatch x 3 reps x 8 sets
conditioning/accessory work (2 rounds)
snatch grip deadlift x 5 reps
snatch grip rows x 10 reps
snatch grip push press x 10 reps
Iron Brotherhood meets the first Saturday of the month
Cave Strong-training of the day (TOD) #568
general warm up (15 minutes)
rotation push ups x 20 reps
dumbbell deadlifts x 15 reps
windshield wiper squats x 20 reps
Sanddune power steps x 50 reps
specific warm up (5 minutes)
hand-over-hand sled pulls set up and light practice
strength (4 rounds)
hand-over-hand sled pulls x 100 feet
conditioning/accessory work (2 rounds)
dumbbell bench press x 10 reps
hollow rocks x 15 reps
Cave Strong-training of the day (TOD) #568
general warm up (15 minutes)
jumping jacks x 30 reps
1 legged hops x 100 feet
recline rope clinbs x 5 reps
resistance band suitcase deadlifts x 20 reps
Burgener drills
specific warm up (5 minute)
squat clean set up and light practice
strength (20 minutes)
squat cleans x 3 reps x 7 sets
conditioning/accessory work (1 rounds)
seated resistance band pause rows x 15 reps
Zercher sandbag cleans x 15 reps
The Cave 