Our 12-week Jiu-Jitsu Over 40 program is designed specifically for adults who want to experience the benefits of martial arts in a safe, structured, and supportive environment. By combining Brazilian Jiu-Jitsu, strength and conditioning, mobility work, and outdoor rucking, this program helps you build resilience, confidence, and functional fitness—without the intimidation of a typical combat sports setting.

What’s Included:

• Jiu-Jitsu Training: 2x per week (fundamentals, posture, guard, escapes, positional training, and self-defense applications).

• Strength & Conditioning: 2x per week (mobility, progressive resistance, balance, kettlebells, and power endurance).

• Monthly Rucking Activity: 1x per month on the scenic Flamingo trails (light to moderate weighted hikes that build endurance and camaraderie).

• Optional Recovery Guidance: Stretching, mobility drills, nutrition, and recovery strategies tailored to support longevity.

Program Commitment:

• 12 weeks (renewable into continuous trimesters).

• 4 weekly training sessions + 1 monthly outdoor ruck.

• Designed for busy professionals and community members seeking strength, resilience, and long-term health.

Each phase of the program is progressive and accessible:

• Weeks 1–4: Foundations in movement, posture, and mobility.

• Weeks 5–8: Building strength, confidence, and technical skills.

• Weeks 9–12: Integrating techniques into a sustainable lifestyle practice.

With scalable training that adapts to your fitness level, plus recovery strategies to keep your body strong, this program is accessible to beginners and seasoned athletes alike. You’ll train alongside peers, challenge yourself at your own pace, and finish each week feeling stronger, sharper, and more energized.

This is more than a class—it’s a community of like-minded adults choosing longevity, vitality, and personal growth through martial arts.

Our 8-week Women’s Self-Defense program is designed to empower women of all ages with practical tools to stay safe, strong, and confident in everyday life. Combining the fundamentals of Brazilian Jiu-Jitsu, striking, and real-world self-defense strategies, this program builds awareness, sharpens reflexes, and develops the mindset to take control in challenging situations.

What’s Included:

• Self-Defense Training: 2x per week (escapes from grabs, holds, and common attacks, plus situational awareness drills).

• Striking Fundamentals: Basic boxing and kickboxing skills to defend, create space, and counter when needed.

• Strength & Conditioning: Bodyweight and resistance-based training to improve balance, agility, and core strength.

• Scenario-Based Practice: Safe, controlled role-play situations to apply skills with confidence.

• Optional Recovery Guidance: Mobility drills and stress-reducing breathwork to support resilience.

Program Commitment:

• 8 weeks.

• 2 focused training sessions per week.

• Accessible to beginners, with progressions for all fitness levels.

Each week is designed to build skills and confidence step by step:

• Weeks 1–2: Foundations of awareness, boundary setting, and safe movement.

• Weeks 3–4: Defensive techniques—escapes from wrist grabs, bear hugs, and ground positions.

• Weeks 5–6: Striking integration—combining footwork, defensive drills, and counter-attacks.

• Weeks 7–8: Scenario training—realistic practice with partners, plus strategies for long-term confidence and safety.

This program is about more than physical defense—it’s about mental resilience, confidence, and empowerment. You’ll train in a supportive, women-centered environment where you can challenge yourself, connect with others, and walk away with both practical skills and inner strength.

Our 12-week Strength Training Fundamentals program is designed for anyone who is new to lifting weights—or those who feel intimidated and don’t know where to start. With a strong emphasis on proper form, safe progressions, and mastering foundational movements, this program gives you the confidence to train effectively in the gym and beyond.

What’s Included:

• Strength Training Instruction: 2x per week (weights, bodyweight, and resistance bands).

• Movement Fundamentals: Squat, hinge, push, pull, and carry—taught step-by-step for safety and efficiency.

• Unweighted & Weighted Training: Learn bodyweight exercises before adding barbells, dumbbells, and machines.

• Form & Safety Coaching: Close attention to posture, breathing, and controlled movement to reduce injury risk.

• Optional Conditioning & Mobility Guidance: Light cardio, stretching, and recovery drills to support strength work.

Program Commitment:

• 12 weeks.

• 2–3 small group training sessions per week.

• Beginner-friendly and fully adaptable to any fitness level.

Each phase builds strength and skill gradually:

• Weeks 1–4: Foundations—basic bodyweight movements, core stability, and gym etiquette.

• Weeks 5–8: Progression—adding weights, practicing compound lifts (squat, deadlift, bench, row) with light loads.

• Weeks 9–12: Confidence—structured workouts using free weights and machines, plus guidance on building your own balanced routine.

This program is more than an introduction to weights—it’s about building lifelong confidence in the gym. You’ll leave with the knowledge, strength, and habits to continue progressing safely and effectively, no matter your goals.