Class Descriptions

What to Expect

Classes begin with a warm-up and drilling fundamental movements. You'll learn specific techniques through partner drills, then apply them in controlled sparring (rolling). Expect a challenging full-body workout that emphasizes problem-solving and technique over strength.

Skill Progression

• •White Belt: Learn basic positions, escapes, and fundamental submissions
• •Blue Belt: Develop your game, chain techniques together, improve timing
• •Purple Belt & Beyond: Refine advanced techniques, develop personal style, compete at higher levels

Typical Workout Structure

10min warm-up → 20min technique instruction → 20min drilling → 20min live rolling → 5min cool-down

Key Benefits

What to Expect

Similar structure to Gi classes but with different grips and faster transitions. You'll wear rash guards and shorts. Techniques focus on body control, speed, and explosive movements. Great for MMA preparation or those who prefer a faster pace.

Skill Progression

• •Beginner: Master fundamental positions and basic submissions without gi grips
• •Intermediate: Develop leg lock game, improve wrestling takedowns, faster transitions
• •Advanced: Compete in submission grappling tournaments, prepare for MMA

Typical Workout Structure

10min warm-up → 15min wrestling/takedowns → 20min technique → 20min live rolling → 5min cool-down

Key Benefits

What to Expect

High-energy classes combining technique work, pad work, and conditioning. You'll learn jab, cross, hooks, and uppercuts, then apply them on heavy bags, mitts, and in partner drills. Expect an intense cardio workout that improves hand-eye coordination and timing.

Skill Progression

• •Beginner: Master basic punches, stance, and footwork fundamentals
• •Intermediate: Develop combinations, defensive skills, and ring movement
• •Advanced: Spar with control, compete in amateur boxing, refine personal style

Typical Workout Structure

10min jump rope/warm-up → 15min technique & mitt work → 20min heavy bag rounds → 10min conditioning → 5min cool-down

Key Benefits

What to Expect

Learn authentic Muay Thai techniques including powerful kicks, devastating knees, and clinch work. Classes include pad work, heavy bag training, and partner drills. Expect a full-body workout that builds explosive power, flexibility, and mental toughness.

Skill Progression

• •Beginner: Learn basic kicks, knees, elbows, and clinch fundamentals
• •Intermediate: Develop combinations, improve timing, light sparring
• •Advanced: Compete in Muay Thai, teach techniques, master clinch game

Typical Workout Structure

10min warm-up & shadowboxing → 20min pad work → 15min heavy bag → 10min clinch work → 5min stretching

Key Benefits

What to Expect

Dynamic classes that mix striking and grappling. You'll learn how to transition between ranges, defend takedowns, strike from the clinch, and work from top/bottom positions. Expect a challenging workout that prepares you for real combat situations.

Skill Progression

• •Beginner: Learn basic striking, takedown defense, and ground positions
• •Intermediate: Blend techniques together, improve transitions, controlled sparring
• •Advanced: Compete in amateur MMA, develop personal fighting style, coach others

Typical Workout Structure

10min warm-up → 15min striking drills → 15min grappling/wrestling → 15min MMA combinations → 5min conditioning

Key Benefits

What to Expect

Fast-paced group fitness combining boxing technique, heavy bag work, and conditioning circuits. No sparring—just pure cardio and strength training set to music. You'll punch bags, do bodyweight exercises, and leave exhausted in the best way possible.

Skill Progression

• •Beginner: Learn proper punching form and build base fitness
• •Intermediate: Increase speed, power, and endurance through advanced combinations
• •Advanced: Lead warm-ups, inspire others, achieve peak fitness levels

Typical Workout Structure

5min warm-up → 15min boxing technique & combos → 20min bag work circuits → 15min conditioning → 5min cool-down

Key Benefits