Beginner Kickboxing   This class is designed to teach the fundamental techniques of kickboxing, including footwork, boxing, kicks, and head-movement. Each class includes a warm-up, technical drills, focus mitt drills, and a conditioning workout that reinforces the striking techniques learned in class. More experienced fighters may attend this class to practice the basics and work with newer students.   Skill Level: This class is designed for beginners, but any skill level may attend to brush up on foundational techniques    Class hours:   Monday/Wednesday 7pm-8pm

Beginner Kickboxing

This class is designed to teach the fundamental techniques of kickboxing, including footwork, boxing, kicks, and head-movement. Each class includes a warm-up, technical drills, focus mitt drills, and a conditioning workout that reinforces the striking techniques learned in class. More experienced fighters may attend this class to practice the basics and work with newer students.

Skill Level: This class is designed for beginners, but any skill level may attend to brush up on foundational techniques

Class hours:

Monday/Wednesday 7pm-8pm

  Advanced Kickboxing   This is an  invitation-only  training session for TFW fight team and other advanced gym members to practice sparring for Muay Thai and MMA. Advanced Kickboxing focuses on offensive and defensive tactics, and includes various sparring drills and supplementary training for our TFW fight team. If you are interested in joining this class or joining our fight team, please begin by attending beginner or all-level classes, and then speaking to TFW coaches.    Skill Level: Advanced and   by invitation only    Class hours:   Monday/Wednesday 6pm-7pm

Advanced Kickboxing

This is an invitation-only training session for TFW fight team and other advanced gym members to practice sparring for Muay Thai and MMA. Advanced Kickboxing focuses on offensive and defensive tactics, and includes various sparring drills and supplementary training for our TFW fight team. If you are interested in joining this class or joining our fight team, please begin by attending beginner or all-level classes, and then speaking to TFW coaches. 

Skill Level: Advanced and by invitation only

Class hours:

Monday/Wednesday 6pm-7pm

  All-Level Kickboxing   These classes focus on striking techniques from a variation of martial arts disciplines, including traditional American boxing, Chinese kickboxing, Filipino boxing, and Muay Thai. Classes begin with a warm-up of heavy bag work, shadowboxing and jump rope, followed by technical drills including focus mitts and Thai pads, clench work and take-downs. The class concludes with sparring or bag-work for those who do not want to spar.   Skill Level: This class is designed for all-levels, but some familiarity with kickboxing is suggested    Class hours:   Tuesday/Thursday 7pm-8pm

All-Level Kickboxing

These classes focus on striking techniques from a variation of martial arts disciplines, including traditional American boxing, Chinese kickboxing, Filipino boxing, and Muay Thai. Classes begin with a warm-up of heavy bag work, shadowboxing and jump rope, followed by technical drills including focus mitts and Thai pads, clench work and take-downs. The class concludes with sparring or bag-work for those who do not want to spar.

Skill Level: This class is designed for all-levels, but some familiarity with kickboxing is suggested

Class hours:

Tuesday/Thursday 7pm-8pm

  Beginner Grappling   These classes introduce basic ground fighting skills such as submissions, position control, and take-downs based on the American Catch-as-Catch-Can Wrestling tradition. Classes begin with a warm-up followed by position control and technical instruction on submissions. Classes conclude with rolling and drills.   Skill Level: This class is designed for beginners, but any skill level may attend to brush up on foundational techniques    Class hours:   Monday/Wednesday 6:00pm-7:00pm

Beginner Grappling

These classes introduce basic ground fighting skills such as submissions, position control, and take-downs based on the American Catch-as-Catch-Can Wrestling tradition. Classes begin with a warm-up followed by position control and technical instruction on submissions. Classes conclude with rolling and drills.

Skill Level: This class is designed for beginners, but any skill level may attend to brush up on foundational techniques

Class hours:

Monday/Wednesday 6:00pm-7:00pm

  Advanced Grappling   These classes introduce basic ground fighting skills such as submissions, position control, and take-downs based on the American Catch-as-Catch-Can Wrestling tradition. Classes begin with a warm-up followed by position control and technical instruction on submissions. Classes conclude with rolling and drills.   Skill Level: Intermediate to advanced wrestling or submission grappling experience    Class hours:   Monday/Wednesday 7pm-8pm

Advanced Grappling

These classes introduce basic ground fighting skills such as submissions, position control, and take-downs based on the American Catch-as-Catch-Can Wrestling tradition. Classes begin with a warm-up followed by position control and technical instruction on submissions. Classes conclude with rolling and drills.

Skill Level: Intermediate to advanced wrestling or submission grappling experience

Class hours:

Monday/Wednesday 7pm-8pm

  MMA   In this class, we put it all together. Our MMA sessions blend striking and grappling from different ranges including standing, ground and clench.   Skill Levels: Basic kickboxing and submission wrestling experience required    Class hours:   Tuesday/Thursday 6pm-7pm  Saturday 9am–10am

MMA

In this class, we put it all together. Our MMA sessions blend striking and grappling from different ranges including standing, ground and clench.

Skill Levels: Basic kickboxing and submission wrestling experience required

Class hours:

Tuesday/Thursday 6pm-7pm

Saturday 9am–10am

  Group Conditioning   By far the most attended workout on our schedule, this fitness class is open to everyone, from beginners looking to get in shape or lose weight to fighters preparing to step into the ring. These group workouts begin with a warm-up and an orientation to explain the workout. Training sessions focus on building strength and increasing cardio endurance.   Skill Level: All-levels are welcome    Class hours:   Monday/Wednesday 6pm-7pm; 7pm-8pm  Tuesday/Thursday 6pm-7pm  Saturday 9am-10am

Group Conditioning

By far the most attended workout on our schedule, this fitness class is open to everyone, from beginners looking to get in shape or lose weight to fighters preparing to step into the ring. These group workouts begin with a warm-up and an orientation to explain the workout. Training sessions focus on building strength and increasing cardio endurance.

Skill Level: All-levels are welcome

Class hours:

Monday/Wednesday 6pm-7pm; 7pm-8pm

Tuesday/Thursday 6pm-7pm

Saturday 9am-10am

  Kali   Kali and Eskrima are Filipino martial arts which include stick and knife fighting as well as "dirty" boxing. Taught by Filipino Combat Systems Guro Mike Jennings, these classes are highly technical and very physical. To learn more about our Kali and Eskrima classes, click  here .   Skill Level: All levels are welcome    Class hours:   Tuesday/Thursday 7pm-8pm  Saturday 10am-11am

Kali

Kali and Eskrima are Filipino martial arts which include stick and knife fighting as well as "dirty" boxing. Taught by Filipino Combat Systems Guro Mike Jennings, these classes are highly technical and very physical. To learn more about our Kali and Eskrima classes, click here.

Skill Level: All levels are welcome

Class hours:

Tuesday/Thursday 7pm-8pm

Saturday 10am-11am

  Focus Mitts   This 45 minute class is all focus mitts, all the time. This session includes a short warm-up, thirty minutes of solid focus mitt drills, and a final core session. Students should know at the basic boxing punches and head movement in order to participate in this class. The Saturday one-hour class also includes a short, intense conditioning session.    Skill Level: Basic boxing knowledge is required    Class hours:   Tuesday/Thursday 5:15pm-6pm  Saturday 10am-11am

Focus Mitts

This 45 minute class is all focus mitts, all the time. This session includes a short warm-up, thirty minutes of solid focus mitt drills, and a final core session. Students should know at the basic boxing punches and head movement in order to participate in this class. The Saturday one-hour class also includes a short, intense conditioning session. 

Skill Level: Basic boxing knowledge is required

Class hours:

Tuesday/Thursday 5:15pm-6pm

Saturday 10am-11am

  MMA Conditioning   This early morning class combines our conditioning workouts with technical MMA training. Each class includes a warm-up, a 20-30 minute conditioning workout and 20-30 minutes of MMA training. This class is perfect for beginners or experienced fighters who want to improve their cardio.   Skill Level: All levels are welcome    Class hours:   Monday/Wednesday/Friday 6am-7am  Sunday 9am-10am   

MMA Conditioning

This early morning class combines our conditioning workouts with technical MMA training. Each class includes a warm-up, a 20-30 minute conditioning workout and 20-30 minutes of MMA training. This class is perfect for beginners or experienced fighters who want to improve their cardio.

Skill Level: All levels are welcome

Class hours:

Monday/Wednesday/Friday 6am-7am

Sunday 9am-10am

 

  Men's and Women's Weightlifting   Our weightlifting program focuses on four major lifts - backsquat, bench press, deadlift, and overhead press. Each 8-week program includes high-rep/low-weight and low-rep/high-weight protocols as well as complementary exercises.    Skill level: All levels are welcome    Class hours:    Men's Lifting  Monday/Wednesday 5pm-6pm   Women's Lifting  Tuesday/Thursday 5pm-6pm

Men's and Women's Weightlifting

Our weightlifting program focuses on four major lifts - backsquat, bench press, deadlift, and overhead press. Each 8-week program includes high-rep/low-weight and low-rep/high-weight protocols as well as complementary exercises. 

Skill level: All levels are welcome

Class hours:

Men's Lifting Monday/Wednesday 5pm-6pm

Women's Lifting Tuesday/Thursday 5pm-6pm

  GEMMA    GEMMA (Gender Equality MMA) is a class dedicated especially for those who are marginalized by dominant martial arts culture.  We teach techniques applied in our boxing, kickboxing and mixed martial arts (MMA) classes.   This class is for women, trans folks of all identities, girls, gender-non-conforming folks, and femmes of all stripes.   Skill Level: All levels are welcome    Class hours:   Monday/Wednesday 5pm-6pm

GEMMA

GEMMA (Gender Equality MMA) is a class dedicated especially for those who are marginalized by dominant martial arts culture.  We teach techniques applied in our boxing, kickboxing and mixed martial arts (MMA) classes.   This class is for women, trans folks of all identities, girls, gender-non-conforming folks, and femmes of all stripes.

Skill Level: All levels are welcome

Class hours:

Monday/Wednesday 5pm-6pm