Beginner Fundamentals with Coach Doug
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 Coach Doug 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 less than 2 stripes will continue drilling technique or work with Doug.
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.
Intermediate/Advanced and All Levels with Coach Matt
Tuesday Noon; Wednesday Night
Coach Matt likes to vary the structure of his classes to keep things interesting. But you can always expect some combination of a warmup (comprised of body weight exercises, BJJ movements and drills, or yoga for BJJ), 2-3 techniques, as well as positionals and rolling at the end of class. Coach Matt’s classes encourage training hard in a fun and relaxed atmosphere. Whether you’re interested in self-defense or dynamic modern sport BJJ, there’s something for you in Coach Matt’s classes.
Women’s Only with Coach Doug
Thursday Night; Saturday Morning
The women’s only classes provide an opportunity to learn and rep the fundamentals of the blue belt curriculum. Coach Doug also works in related BJJ techniques, helping the girls develop a well-rounded, effective BJJ game. These classes are supplemental to the co-ed classes, offering a space for women to try BJJ for the first time or to develop their game with other girls from the gym. Low-pressure, relaxed, and extremely effective is the best way to describe the Thursday night and Saturday morning women’s classes.
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.
Kickboxing with Coach Corey Webster
Coach Corey Webster’s 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.
FitRanX® keeps you motivated. It gives you clear and specific goals to strive for while ensuring that you are achieving balanced, full-body fitness. It also provides a sense of healthy competition and peer accountability.
Combat Fitness Training
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.
A class that applies authentic mixed martial arts techniques and interval training into one. Whether you’re a fighter or a soccer mom, this class will allow you to hit and kick away the days tension and leave you feeling like a bad ass!
TRX® Suspension Training
TRX® Suspension Training bodyweight exercise that develops strength, balance, flexibility, and core stability simultaneously.
The willPower Method®
This approach to fitness “combines alignment-based movements from Pilates® and yoga with strong, athletic calisthenics and dance principals; yielding safe, efficient workouts for students of all levels. We are the full-body, barefoot conditioning program that athletes need, and the calorie-burning cardiovascular solution that mind-body practitioners have been searching for.”
A highly intensive “P90X” style ab and lower back workout set to cadence and energetic music. Definitely bring a towel!
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.