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 No-Gi 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 No-Gi 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 No-Gi 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 No-Gi 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. Each training session includes a conditioning workout.  Skill Levels: Basic kickboxing and submission wrestling experience suggested, but any skill level can attend.  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. Each training session includes a conditioning workout.

Skill Levels: Basic kickboxing and submission wrestling experience suggested, but any skill level can attend.

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: Beginner and Advanced sessions, as well as all level sessions.  Class hours:  Monday/Wednesday                                    Beginner 6pm-7pm; Advanced 7pm-8pm  Tuesday/Thursday 6pm-7pm  Saturday/Sunday 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: Beginner and Advanced sessions, as well as all level sessions.

Class hours:

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

Tuesday/Thursday 6pm-7pm

Saturday/Sunday 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 least the basic boxing punches and head movement in order to participate in this class.  The Saturday one-hour class is Thai Pad based and also includes a short, intense conditioning session.  Skill Level: Basic boxing knowledge is required  Class hours:  Tuesday/Thursday 5:15pm-6pm  Saturday (Thai Pads) 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 least the basic boxing punches and head movement in order to participate in this class.

The Saturday one-hour class is Thai Pad based and also includes a short, intense conditioning session.

Skill Level: Basic boxing knowledge is required

Class hours:

Tuesday/Thursday 5:15pm-6pm

Saturday (Thai Pads) 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

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

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