BOXING & FITNESS
Boxing Technique & Self-Defense
Real boxing, real self-protection, and building true fight IQ. Each week you’ll learn a new technique or grow from last week’s skills — footwork, head movement, punch mechanics, blocking, slipping, and how to defend yourself in real life or in the ring. These are tried-and-true techniques from real fighters, taught in a fun, safe, and beginner-friendly way.
Strength And Conditioning
This isn’t your average workout. Fight Fit Conditioning builds balance, coordination, core strength and explosive power using kettlebells, dumbbells, barbells, resistance bands, bodyweight work, and plyometrics.
You’ll train like an athlete, sweat like a fighter, and never have to take a punch.
Blast the Bags Boxing Class
Gloves on. Music up. Heart pumping.
These are high-energy heavy bag classes where you punch, move, sweat, and have a blast doing it. No sparring, no pressure — just you, the bag, and the workout. We mix in boxing combinations, core work, plyometrics, and muscle confusion conditioning to keep it fun and effective.
You don’t have to be a boxer — you just have to show up and throw.
Women’s Fitness Kickboxing
This is a class just for women to learn kickboxing and get full body fitness while doing it!
Pads, bags, partner drills and more.
Core & Cardio
A fast, fiery shred session dedicated to midline strengthening, and high end conditioning.
Stronger core, faster hands, better fighter!
“Power Base” Legs, Glutes, & Calves
This isn’t your average Leg Day workout. Part of our Fight Fit Conditioning to build balance, coordination, core strength, and explosive power using kettlebells, dumbbells, barbells, resistance bands, bodyweight work, and plyometrics.
You’ll train like an athlete, sweat like a fighter, and never have to take a punch.
YOUTH BOXING
Teen Boxing & Fitness
Students progress through technique, fitness, and application each week — attending all three days ensures full skill and confidence development. Each class builds on the last:
- Monday – Technique & Self-Defense: Learning structured boxing skills and real-life defensive movements.
- Wednesday – Conditioning & Fitness: Building strength, coordination, and cardio through boxing-based sport conditioning.
- Friday – Application & Sparring: Putting it all together with partner drills, situational training, and light sparring for those ready.
Youth Boxing & Self-Defense
A weekly series designed for teens who want to learn real boxing skills while getting fit.
- Monday – Focuses on techniques
- Wednesday – Focuses on conditioning,and full-body fitness.
- Friday – Focuses on Building confidence with a mix of bag work, partner drills & sparring for those who are advanced enough.
COMPETITIVE TRAINING
USA Boxing, Sparring & Partner Drills
The FLORIDA KEYS official USA Boxing-style team training class for competitive athletes. Focuses on fight-specific conditioning, technical sparring, mitt work, and competition-style drills.
Perfect for those preparing for sanctioned events or looking to develop advanced ring skills or real life self defense capabilities while working alongside real athletes.
FAMILY & TEAM WORKOUTS
Team Workout (Family Friendly) Ages 7 & up
Saturdays are all about teamwork, grit and good vibes. This is a partner or group-style “chipper” workout where everyone works together to knock out big rep goals. Think: long reps, rotating partners, shared effort, relays cheering each other on and finishing as a team.
It’s fun, competitive in the best way and one of the most rewarding workouts of the week.