Archive for the ‘Adex exercise club workouts’ Category

Classes will resume on Jan. 24


Unconventional warm up from Frank DiMeo on Vimeo.

Coach Don Giafardino, creator of the Adex club and mace,  is shown teaching club exercises at his recent workshop at my gym

One of the statements that caught my attention when I first found CrossFit in 2004 was that nature punishes the specialist.

Over the years I have learned from numerous coaches and athletes who are very accomplished in their respective sports, whether it is Powerlifting, Strongman, Underground,  Olympic Weightlifting, CrossFit and more.

In the overall scheme of things we need to make a distinction between training just for general fitness and training for a competitive sport.

Being able to lift, run, swim, climb, jump, carry, fight, etc. are all part of a generalized approach to fitness.

This approach can be extremely useful in daily life, especially as the world gets crazier, it seems, every day. You never know what you might encounter, and this is a way to be better prepared.

However, if you a competitor, it is vital to be a specialist in your sport. The things that are great for generalized fitness will not be helpful, for example, in getting a big total in Powerlifting.

It is important to know why you are training and what your goals are before you begin your training journey.

If you are already training, and decide to change from generalized fitness to a competitive lifting sport, you will need to dial in your training to fit that new goal.

Make smart choices and follow through on them.


We have been a licensed CrossFit affiliate since 2005. In fact, we were the 35th one to open in the entire world. A few years ago people nicknamed our gym, the Cave, and it stuck. So look for that name on our sign.


We only train grown ups here, minimum age is 18.

(We are located in the back parking lot)

We are glad you are here and look forward to having your train with us!


When I first found CrossFit, well over a decade ago, one of the things Coach Glassman stressed was training for the unknown and the unknowable.

Fast forward to 2016 and that takes on even a deeper meaning. The unknown and unknowable are happening frequently, like the recent terrorist attack in Orlando, Florida.

Could anyone have anticipated that? Probably not, and that is exactly the point.

At my gym we dial, in the mental toughness aspect of our training.

We aggressively attack each lift. We grab the bar or sandbag or keg hard, like we are choking an enemy. We finish strong and we do not quit until we have accomplished what we set out to do!

Everyone, from Grandmothers to soldiers, are taught to train fiercely, with specific intent.

We train like our lives depend on it, because it just might some day!

What if you were next to a shooter when he started to fire, could take him down without a weapon? Think about it. No one wants to be in that kind of a situation; but if it happens it doesn’t matter if you want to be in it or not.