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BRAZILIAN JIU-JITSU/WRESTLING
Beginner Fundamentals
The Fundamentals classes provide white belts with a solid understanding of key concepts, positions, and techniques in Brazilian Jiu Jitsu. Each class will focus on a portion of the Alliance Fundamentals curriculum. The class starts with a warmup that may include solo or partner drills. Then the coach will demonstrate several techniques, helping each student leave the class with a stronger understanding of those techniques. At the end of the technique portion, white belts with at least 2 stripes can participate in positionals, while white belts with fewer than 2 stripes will continue drilling technique or work with the coach.
All Levels with Coach Brandon
Tuesday/Thursday AM; Monday/Wednesday/Friday Noon
The 7AM and noon Jiu Jitsu classes with Coach Brandon focus on a blend of fundamental and advanced concepts in a way that allows everyone to leave with something new. Brandon emphasizes the necessity of drilling quality reps, offering fundamental and advanced solo movements, transitions, and sequences that are applicable in a wide variety of contexts, including: sport BJJ, gi, no-gi, MMA, and self-defense. The situational understanding of Jiu Jitsu that he teaches works for—and against—all body types. Brandon values technique above all else, including athleticism, and uses this class to help students progress through technique drilling followed by 3-5 rounds of optional but highly recommended sparring.
Intermediate/Advanced and All Levels with Coach Mike
Monday/Tuesday/Thursday Night; Saturday Morning
When Coach Mike teaches, he typically starts class with single man or partner based drills that help you get warmed up while repeating important BJJ movements. The next 30 mins are dedicated to learning new techniques, as well as fine-tuning and repping techniques from recent classes. The next 10 mins of his classes are non-mandatory but heavily encouraged positional sparring, during which everyone focuses on the theme of that day’s class. The class ends with 6-minute sparring rounds. Sparring is optional but highly encouraged.
No-Gi BJJ/Submission Wrestling with Coach Mike
Tuesday and Thursday Night
Whether you’re interested in competing in a no-gi BJJ division or incorporating some BJJ into your MMA game, Coach Mike’s submission wrestling (or no-gi BJJ) class is a great place to learn and rep a huge variety of techniques. Start with a warmup of drilling and getting feedback on the techniques of your choice, followed by 30 minutes dedicated to learning and repping new techniques. Round out class with rounds of partnered sparring. Sparring is optional but highly encouraged.
Wrestling with Coach Mix
Thursday Night; Saturday Afternoon
Thursday class focuses largely on take-downs, which can be extremely useful for MMA fighting, Brazilian Jiu-Jitsu, and self-defense. Pat’s Saturday class combines traditional wrestling and no-gi submission wrestling. Most fights start standing and end on the ground, so drilling step-by-step and then live drilling takedowns is key. On Saturday, you’ll work a submission series. It starts with a takedown and then moves into a series of Jiu-Jitsu techniques with 2-3 submission setups. All wrestling classes end with live sparring.
BOXING/KICKBOXING/MUAY THAI
Boxing/Kickboxing with Coach Corey Webster
Coach Corey Webster’s boxing/kickboxing class focuses largely on punches and kicks. You’ll see lots of influence from boxing, mixed with simple but effective kicks. In this class, you’ll do lots of partner work and pad work, as well as a ton of defense and counter punching drills. Every class starts with a warmup. Then you’ll focus on a selection of specific techniques, ending class with conditioning. You’ll be doing light sparring drills but no live sparring in class. This is a fun, high energy class that also maintains the integrity of kickboxing’s technique.
Muay Thai Kickboxing with Coach Corey Combes
Coach Corey Combes teaches a more traditional Muay Thai style of kickboxing. The focus of this class is still on punching and kicking, but there’s added emphasis on clinching, as well as knee and elbow strikes. Begin with a warmup before moving on to the day’s primary techniques. Work with a partner to practice the techniques and do some light sparring drills. Round things out with conditioning to improve your game. The Muay Thai Kickboxing classes let you learn solid technique but also get a serious workout.
Boxing with Coach Tommy
Coach Tommy’s Boxing classes are 1-hour long, focusing on the technique, fundamentals, and conditioning of Boxing. He really emphasizes the science and knowledge behind the sport, while also giving a great cardio workout. The only equipment you need to attend the class is a pair of boxing gloves and hand wraps. The class has members of all ages—currently ranging from 13-60. Participants do shadowboxing, group work, mitt work, bag drills, body sparring, and strength and conditioning. If you’re interested in the fundamentals and intricacies of striking, be sure to attend Coach Tommy’s Wednesday night and Saturday afternoon Boxing classes.
FITNESS
MMA Conditioning
This class combines authentic mixed martial arts techniques and High Intensity Interval Training (HIIT). Whether you’re a fighter or a soccer mom fighting to get a workout in for yourself, this class will boost your endurance and burn calories. We have early morning and evening classes so no matter your schedule, you hit and kick away the day's tension so you leave feeling like a bad ass!
Ab Blast
A highly intensive “P90X” style ab and lower back workout set to cadence and energetic music. Definitely bring a towel! Everyone knows that working your core is important. These muscles help strengthen your lower back, pelvis, and hip areas. They stabilize your body and help you keep proper form on other exercises. Give your mid-section some special treatment with a core focused workout!
MMA Striking
Get your cardio in with some fun and intense striking work. A combination of pad work and bag work, you're getting a great workout AND using proper technique. Why settle for learning anything less than the best? Leave happy knowing you got a great workout and learned how to throw strikes the right way.
Cardio Kick
Kick some you-know-what with this kick-butt workout! Think that kickboxing sounds fun? Want to get that extra cardio component? Then kick your workouts up a notch with Cardio Kick.
Combat
A high-energy martial arts-inspired workout that is totally non-contact. Punch and kick your way to fitness and release stress, have a blast and feel like a champ. No experience needed. Learn moves from Karate, Muay Thai, Taekwondo, Boxing, Kung Fu, and Capoeira. Bring your fighter attitude and your leave inhibitions at the door.
Yoga
The practice of yoga makes the body strong and flexible. It also improves the functioning of the respiratory, circulatory, digestive, and hormonal systems. Yoga brings about emotional stability and clarity of mind. For the competitive fighter, yoga helps the body recover. Whether you’re a fitness member, a competitive fighter, someone who grapples for fun, or someone training for all around health benefits – you can benefit from yoga. Never done yoga before? No problem. We’ll help you get started. All you have to do is show up for class and we’ll talk you through the rest.
Zumba®
Zumba wants you to "ditch the workout and join the party"! We're turning the party lights on and the music up for this fun, fresh workout. Latin music inspires you to burn calories with interval style routines that combine high- and low-intensity moves. You can customize the level to your fitness level. And of course, the level of fun you can have, has no limit!
Zumba® Step
We combine the awesome toning and strengthening power of Step aerobics, with the fun fitness-party that only Zumba® brings to the dance-floor. Zumba® Step increase cardio and calorie burning, while adding moves that define and sculpt your core and legs.
Zumba® Toning
The challenge of adding resistance by using Zumba® Toning Sticks (or light weights), helps you focus on specific muscle groups, so you (and your muscles) stay engaged! Lightweight maraca-like Toning Sticks enhances sense of rhythm and coordination, while toning target zones, including arms, core and lower body.
STRONG by Zumba®
Stop counting the reps. Start training to the beat. STRONG by Zumba® combines body weight, muscle conditioning, cardio and plyometric training moves synced to original music that has been specifically designed to match every single move. Every squat, every lunge, every burpee is driven by the music, helping you make it to that last rep, and maybe even five more.
