Wainwright Boxing Club
List
GridBeginner Boxing Class
5 - 5:45pm
5:00pm - 5:45pm
Beginner Boxing Class
Coach Matt Stewart
SCHEDULE
29
Sun
30
Mon
31
Tue
1
Wed
2
Thu
3
Fri
4
Sat
29
Sun
Closed
30
Mon
Closed
31
Tue
Closed
1
Wed
Closed
2
Thu
Closed
3
Fri
Closed
4
Sat
Closed
12:00am
1:00am
2:00am
3:00am
4:00am
5:00am
6:00am
7:00am
8:00am
9:00am
10:00am
11:00am
12:00pm
1:00pm
2:00pm
3:00pm
4:00pm
5:00pm
6:00pm
7:00pm
8:00pm
9:00pm
10:00pm
11:00pm
Coach Matt Stewart
Sunday, March 29 ·
5:00pm - 5:45pm
Instructors:
Coach Matt Stewart
Coach Matt Stewart
A beginner boxing class focuses on foundational techniques like proper stance, footwork, and basic punches, and general fitness & conditioning.
Classes typically include a warmup, followed by drills focused on fundamentals on heavy bags, focus partner mitts, or through shadow boxing, and often incorporate strength and cardio exercises like burpees, squats, and planks.
*Gear like gloves is provided for first-timers. Hand wraps are encouraged and can be purchased at the club.
What to expect
- Warm-up: Classes begin with a warmup to prepare your muscles, which may include activities like skipping or jumping jacks.
- Technique instruction: You'll be taught the core components of boxing, including:
- Stance and guard: How to position your body for balance and defense.
- Footwork: How to move forward, back, and pivot like a fighter.
- Basic punches: The jab, cross, hook, and uppercut, with an emphasis on proper form and using your whole body for power.
- Drilling and practice: You'll practice what you learn through:
- Shadow boxing: Practicing movements and punch combinations in the air.
- Heavy bag work: Hitting a heavy bag to build power and stamina.
- Pad work: Working with a partner who holds focus mitts to practice accuracy and speed.
- Conditioning: The class will likely include a conditioning component with bodyweight exercises, such as pushups, squats, and planks, to improve strength and endurance.
- Structure: Classes are often structured into timed "rounds" that blend boxing drills with conditioning exercises.
What to bring
- Comfortable workout clothes.
- Clean, supportive indoor training shoe that allows for easy pivoting.
- Water Bottle
- (Optional) Hand wraps and boxing gloves, though the club can provide loaner equipment for beginners.
This day is marked as closed. Reopen the day to edit or restore sessions.
Ladies ONLY Boxing Class
7 - 8pm
7:00pm - 8:00pm
Ladies ONLY Boxing Class
Alexanne Filion
Sunday, March 29 ·
7:00pm - 8:00pm
Instructors:
Alexanne Filion
Alexanne Filion
A ladies ONLY boxing class is a supportive and empowering program designed for women of all fitness and skill levels to learn the art of boxing, get a high-intensity workout, and build confidence in a comfortable environment.
Class Description- "Empower Her: Ladies ONLY Boxing & Fitness"
Step into a supportive, judgment-free zone designed exclusively for women to unleash their inner strength! Our "Empower Her" boxing class is a dynamic, high-energy session that blends authentic boxing fundamentals with a total-body strength and cardio workout.
What to Expect:
- Technique & Skill Building: Learn proper stance, footwork, and essential punches (jabs, crosses, hooks, uppercuts) from experienced coaches. You will practice these skills through shadow boxing, pad work with partners, and heavy bag rounds.
- Full-Body Workout: This class uses high-intensity interval training (HIIT) to engage all major muscle groups, helping you burn calories, tone your body, and improve cardiovascular health and endurance.
- Supportive Community: Train alongside like-minded women who will motivate and support you in reaching your fitness goals, fostering a strong sense of camaraderie and belonging.
- Stress Relief & Empowerment: Punch away daily stress and release endorphins for improved mood and mental clarity. As you master techniques and grow stronger, you'll gain practical self-defense skills and a powerful boost in self-confidence that extends beyond the gym.
Who It's For:
This program is perfect for everyone, from complete beginners with no prior experience to those looking to sharpen their existing skills. All fitness levels are welcome.
Equipment Needed:
- Comfortable workout clothes.
- Clean, supportive indoor training shoe that allows for easy pivoting.
- Water Bottle
- (Optional) Hand wraps and boxing gloves, though the club can provide loaner equipment for beginners.
Join us to get fit, have fun, and become the strongest, most confident version of yourself!
This day is marked as closed. Reopen the day to edit or restore sessions.
PRIVATE TRAINING BOOKING
8am - 2pm
8:00am - 2:00pm
PRIVATE TRAINING BOOKING
Head Coach Sheldon Adamson
Monday, March 30 ·
8:00am - 2:00pm
Instructors:
Head Coach Sheldon Adamson
Head Coach Sheldon Adamson
Option 1) RECREATIONAL / INTRODUCTORY Personal Training: A Recreational/Introductory Personal Training session for boxing is primarily focused on achieving overall fitness, skill development, and mental well-being without the physical contact or competitive pressure of amateur or professional boxing. The program is tailored to an individual's specific needs and goals, emphasizing technique, cardiovascular conditioning, strength, and stress relief.
Option 2) COMPETITIVE / ELITE Personal Training: A Competitive/Elite Personal Training session for boxing focuses on a blend of advanced technique refinement, fight strategy and tactics, and intense sport-specific physical conditioning. The training is highly personalized and tailored to the athlete's specific needs and upcoming opponent, integrating physical, technical, tactical, and psychological preparation
This day is marked as closed. Reopen the day to edit or restore sessions.
PeeWee Boxing Class (6-9 yrs)
6 - 6:45pm
6:00pm - 6:45pm
PeeWee Boxing Class (6-9 yrs)
Coach Kyle Graham
Monday, March 30 ·
6:00pm - 6:45pm
Instructors:
Coach Kyle Graham
Coach Kyle Graham
A PeeWee boxing class is a program for kids between the ages of 6-9 years old that teaches basic boxing skills in a fun, safe, and non-contact environment. These classes focus on building physical fitness and life skills like discipline, confidence, and coordination through drills, games, and conditioning exercises. Sessions are typically 45 minutes long and are suitable for beginner-level children.
Class Details:
Age group: For children ages 6 to 9 years old
Focus:
- Technical skills: Proper stance, footwork, and basic punches like jabs and crosses.
- Physical fitness: Drills, calisthenics, and conditioning to improve endurance, strength, and agility.
- Life skills: Building discipline, confidence, concentration, and respect.
Activities:
- Drills and conditioning exercises like shadow boxing, jumping rope, foot work, and hitting the heavy bag.
- Mitt work with coaches to practice punch accuracy and speed.
- Fun games to teach fundamentals and keep kids engaged.
- No contact sparring is usually involved to ensure a safe environment.
Equipment Needed:
- Comfortable workout clothes.
- Clean, supportive indoor training shoe that allows for easy pivoting.
- Water Bottle
- (Optional) boxing gloves, though the club can provide loaner equipment for beginners.
This day is marked as closed. Reopen the day to edit or restore sessions.
Advanced Boxing Class (ages 14+ yrs)
7 - 8pm
7:00pm - 8:00pm
Advanced Boxing Class (ages 14+ yrs)
Head Coach Sheldon Adamson
Monday, March 30 ·
7:00pm - 8:00pm
Instructors:
Head Coach Sheldon Adamson
Head Coach Sheldon Adamson
An advanced boxing class program includes focusing on complex techniques, strategy, and conditioning beyond the basics. These classes emphasize advanced defense like parrying and slipping, complex punch combinations, ring craft, strategic footwork, and advanced clinching. Participants can expect to work with partners on drills and sparring, and the class is designed for those looking to compete or significantly refine their skills.
What to Expect
- Advanced techniques: Learn complex and nuanced moves like the shoulder roll, L-step, and pull counter.
- Strategic training: Focus on boxing "IQ," ring craft, and developing strategies to outmaneuver opponents.
- Defensive skills: Practice advanced defensive variations, including parrying, rolling, and slipping, often integrated with counter-punching.
- Combination and power: Work on executing longer, seamless combinations and generating power through advanced footwork and body mechanics.
- Partner drills: Engage in partner drills, focus mitt work, and technical sparring to apply what you've learned.
- High-intensity workouts: Expect a high-intensity environment that combines technical skill development with physical conditioning, strength, and explosiveness.
Prerequisites
- Prior experience: These classes are for those who have a solid foundation in boxing fundamentals and are ready for more complex training.
- No beginners: The content is not instructional for those who are new to boxing and will not cover basic techniques.
Equipment Needed:
- Comfortable workout clothes.
- Clean, supportive indoor training shoe that allows for easy pivoting.
- Water Bottle
- Boxing gloves & Hand Wraps, though the club can provide loaner equipment if required.
This day is marked as closed. Reopen the day to edit or restore sessions.
PRIVATE TRAINING BOOKING
8 - 9am
8:00am - 9:00am
PRIVATE TRAINING BOOKING
Head Coach Sheldon Adamson
Youth Brazilian Jiu Jitsu (6-13 yrs old)
5:30 - 6:15pm
5:30pm - 6:15pm
Youth Brazilian Jiu Jitsu (6-13 yrs old)
Head Coach Sheldon Adamson
Tuesday, March 31 ·
5:30pm - 6:15pm
Instructors:
Head Coach Sheldon Adamson
Head Coach Sheldon Adamson
A BJJ youth class targets kids ages 6-13 yrs old and involves a fun, safe environment where children learn Brazilian Jiu-Jitsu techniques through drills, games, and sparring. These classes focus on building physical coordination, mental discipline, confidence, and social skills, while also teaching self-defence and anti-bullying strategies. The curriculum progresses from basic movements and positions to more advanced concepts like joint locks and takedowns.
Core components of a BJJ youth class
- Instruction: Classes are led by experienced instructors who create a fun and safe learning atmosphere.
- Activities: Lessons typically include a mix of structured warm-ups, developmental games, and partner drills.
- Techniques: Children learn fundamental movements, positional control, and self-defence techniques like sweeps, escapes, and, with age and maturity, submission holds.
- Sparring: Controlled sparring, or "rolling," is often included to allow students to practice techniques in a live, supervised setting.
- Mindset: Instructors emphasize core values like discipline, respect, and perseverance. Students are taught to handle conflict confidently and to use their skills to de-escalate situations.
Key benefits for children
- Physical development: Improvement in coordination, balance, flexibility, and overall fitness.
- Mental and emotional growth: Increased confidence, self-discipline, focus, and resilience.
- Social skills: Development of teamwork, respect for peers and instructors, and positive social connections.
- Anti-bullying: Practical, verbal, and physical strategies to handle bullying situations effectively.
Equipment Needed:
- Comfortable workout clothes (nothing too loose or baggy)
- Clean flip flops, crocs or other slip-on type shoe.
- Water Bottle
- (Optional) Gi Tuesday’s – if you have a Gi, you are welcome to wear it on Tuesday’s though not necessary to participate.
This day is marked as closed. Reopen the day to edit or restore sessions.
Adult Brazilian Jiu Jitsu (age 14+ yrs)
6:30 - 7:30pm
6:30pm - 7:30pm
Adult Brazilian Jiu Jitsu (age 14+ yrs)
Head Coach Sheldon Adamson
Tuesday, March 31 ·
6:30pm - 7:30pm
Instructors:
Head Coach Sheldon Adamson
Head Coach Sheldon Adamson
The BJJ adult class typically involves a warm-up, technical instruction, drilling, and live sparring ("rolling"). Classes focus on developing a wide range of skills, including takedowns, ground control, escapes, and submissions (chokes and joint locks). Students can expect to improve strength, flexibility, stamina, and self-defence capabilities while learning in a structured environment that often cycles through a curriculum and can include both Gi (with a uniform) and No-Gi formats.
Class structure
- Warm-up: Includes general physical conditioning, movement drills, and often intense exercises to build strength and stamina.
- Technique Instruction: The instructor demonstrates specific techniques, which may focus on fundamentals for beginners or more advanced concepts for experienced students.
- Drilling: Students practice the learned techniques in a controlled manner with a partner.
- Sparring ("Rolling"): Live practice where students apply techniques against a resisting partner. This is a key component for skill development and is often done under controlled conditions, sometimes with specific rules or situational focus.
- Cool-down: Often includes stretching and a chance for students to ask questions.
What you will learn
- Fundamental positions: Mastering key positions like guard, mount, and side control, along with how to escape from them.
- Takedowns and control: Learning to take an opponent down and control them on the ground.
- Submissions: Applying various chokes and joint locks to "tap out" an opponent.
- Self-defence: Developing practical skills to handle real-world situations.
Equipment Needed:
- Comfortable workout clothes (nothing too loose or baggy)
- Clean flip flops, crocs or other slip-on type shoe.
- Water Bottle
- (Optional) Gi Tuesday’s – if you have a Gi, you are welcome to wear it on Tuesday’s though not necessary to participate.
This day is marked as closed. Reopen the day to edit or restore sessions.
PRIVATE TRAINING BOOKING
8am - 2pm
8:00am - 2:00pm
PRIVATE TRAINING BOOKING
Head Coach Sheldon Adamson
Wednesday, April 01 ·
8:00am - 2:00pm
Instructors:
Head Coach Sheldon Adamson
Head Coach Sheldon Adamson
Option 1) RECREATIONAL / INTRODUCTORY Personal Training: A Recreational/Introductory Personal Training session for boxing is primarily focused on achieving overall fitness, skill development, and mental well-being without the physical contact or competitive pressure of amateur or professional boxing. The program is tailored to an individual's specific needs and goals, emphasizing technique, cardiovascular conditioning, strength, and stress relief.
Option 2) COMPETITIVE / ELITE Personal Training: A Competitive/Elite Personal Training session for boxing focuses on a blend of advanced technique refinement, fight strategy and tactics, and intense sport-specific physical conditioning. The training is highly personalized and tailored to the athlete's specific needs and upcoming opponent, integrating physical, technical, tactical, and psychological preparation
This day is marked as closed. Reopen the day to edit or restore sessions.
Ladies ONLY Kickboxing Class
5 - 5:45pm
5:00pm - 5:45pm
Ladies ONLY Kickboxing Class
Head Coach Sheldon Adamson
Wednesday, April 01 ·
5:00pm - 5:45pm
Instructors:
Head Coach Sheldon Adamson
Head Coach Sheldon Adamson
A ladies-only kickboxing class is a high-energy, full-body workout that combines martial arts techniques like punches, kicks, and knees with cardio and strength training in a supportive, empowering environment. These classes are designed for women of all fitness levels, offering a space to build physical strength, improve endurance, relieve stress, and gain confidence, all while learning self-defence skills and connecting with other women. The atmosphere is motivating and inclusive, focusing on progress rather than perfection, and often features a mix of partner drills, bag work, bodyweight exercises, and conditioning circuits.
Key features of ladies-only kickboxing classes
- Full-body workout: The classes provide a comprehensive workout that builds stamina, strength, flexibility, and endurance.
- Skill-based learning: You will learn and practice fundamental striking techniques such as jabs, hooks, uppercuts, and roundhouse kicks.
- Supportive community: The environment is designed to be empowering, inclusive, and judgment-free, allowing women to feel comfortable and motivated while working out together.
- Mental and emotional benefits: Kickboxing is known to improve mental clarity, reduce stress, and boost confidence, both in and out of the gym.
- Adaptable for all levels: Whether you are a complete beginner or have prior experience, instructors will guide you and offer modifications so you can work at your own pace.
- Various training methods: Depending on the specific class, training may include shadow boxing, pad work, striking bags, partner drills, and bodyweight conditioning exercises.
Equipment Needed:
- Comfortable workout clothes.
- Clean, supportive indoor training shoe that allows for easy pivoting.
- Water Bottle
- (Optional) Hand wraps and boxing gloves, though the club can provide loaner equipment for beginners.
Join us to get fit, have fun, and become the strongest, most confident version of yourself!
This day is marked as closed. Reopen the day to edit or restore sessions.
Junior Youth Boxing Class (10-13 yrs old)
6 - 6:45pm
6:00pm - 6:45pm
Junior Youth Boxing Class (10-13 yrs old)
Head Coach Sheldon Adamson
Wednesday, April 01 ·
6:00pm - 6:45pm
Instructors:
Head Coach Sheldon Adamson
Head Coach Sheldon Adamson
A junior youth boxing class is a fun, fitness-focused program that teaches basic boxing techniques in a safe environment. Classes typically include a warm-up, basic punches and footwork drills, defensive maneuvers, and practice on bags or pads. The goal is to build confidence, discipline, strength, and agility, with many classes emphasizing non-contact learning to develop skills without aggressive sparring.
What to expect in a class
- Structure: Classes begin with a warm-up, including stretching and cardio exercises like jumping rope, to prepare the body and prevent injury.
- Basic techniques: Young boxers learn fundamental skills such as proper stance, footwork, and different types of punches (jabs, hooks, uppercuts).
- Defense: Students are taught defensive moves like blocking and slipping to learn how to protect themselves.
- Conditioning: A portion of the class is dedicated to physical conditioning, which can include cardio calisthenics and shadow boxing.
- Equipment: Practice often involves using heavy bags and focus mitts.
- Sparring: Full contact sparring is generally NOT part of introductory or non-contact classes for this age group. Instead, skills are practiced through drills and by hitting equipment.
Benefits for youth
- Physical: Improves strength, endurance, speed, reflexes, and overall fitness.
- Mental and emotional: Builds confidence, discipline, focus, and resilience.
- Life skills: Teaches valuable self-defence techniques and how to stay calm under pressure.
Equipment Needed:
- Comfortable workout clothes.
- Clean, supportive indoor training shoe that allows for easy pivoting.
- Water Bottle
- (Optional) boxing gloves, though the club can provide loaner equipment for beginners.
This day is marked as closed. Reopen the day to edit or restore sessions.
Advanced Boxing Class (ages 14+ yrs)
7 - 8pm
7:00pm - 8:00pm
Advanced Boxing Class (ages 14+ yrs)
Head Coach Sheldon Adamson
Wednesday, April 01 ·
7:00pm - 8:00pm
Instructors:
Head Coach Sheldon Adamson
Head Coach Sheldon Adamson
An advanced boxing class program includes focusing on complex techniques, strategy, and conditioning beyond the basics. These classes emphasize advanced defense like parrying and slipping, complex punch combinations, ring craft, strategic footwork, and advanced clinching. Participants can expect to work with partners on drills and sparring, and the class is designed for those looking to compete or significantly refine their skills.
What to Expect
- Advanced techniques: Learn complex and nuanced moves like the shoulder roll, L-step, and pull counter.
- Strategic training: Focus on boxing "IQ," ring craft, and developing strategies to outmaneuver opponents.
- Defensive skills: Practice advanced defensive variations, including parrying, rolling, and slipping, often integrated with counter-punching.
- Combination and power: Work on executing longer, seamless combinations and generating power through advanced footwork and body mechanics.
- Partner drills: Engage in partner drills, focus mitt work, and technical sparring to apply what you've learned.
- High-intensity workouts: Expect a high-intensity environment that combines technical skill development with physical conditioning, strength, and explosiveness.
Prerequisites
- Prior experience: These classes are for those who have a solid foundation in boxing fundamentals and are ready for more complex training.
- No beginners: The content is not instructional for those who are new to boxing and will not cover basic techniques.
Equipment Needed:
- Comfortable workout clothes.
- Clean, supportive indoor training shoe that allows for easy pivoting.
- Water Bottle
- Boxing gloves & Hand Wraps, though the club can provide loaner equipment if required.
This day is marked as closed. Reopen the day to edit or restore sessions.
Youth Brazilian Jiu Jitsu (6-13 yrs old)
5:30 - 6:15pm
5:30pm - 6:15pm
Youth Brazilian Jiu Jitsu (6-13 yrs old)
Head Coach Sheldon Adamson
Thursday, April 02 ·
5:30pm - 6:15pm
Instructors:
Head Coach Sheldon Adamson
Head Coach Sheldon Adamson
A BJJ youth class targets kids ages 6-13 yrs old and involves a fun, safe environment where children learn Brazilian Jiu-Jitsu techniques through drills, games, and sparring. These classes focus on building physical coordination, mental discipline, confidence, and social skills, while also teaching self-defence and anti-bullying strategies. The curriculum progresses from basic movements and positions to more advanced concepts like joint locks and takedowns.
Core components of a BJJ youth class
- Instruction: Classes are led by experienced instructors who create a fun and safe learning atmosphere.
- Activities: Lessons typically include a mix of structured warm-ups, developmental games, and partner drills.
- Techniques: Children learn fundamental movements, positional control, and self-defence techniques like sweeps, escapes, and, with age and maturity, submission holds.
- Sparring: Controlled sparring, or "rolling," is often included to allow students to practice techniques in a live, supervised setting.
- Mindset: Instructors emphasize core values like discipline, respect, and perseverance. Students are taught to handle conflict confidently and to use their skills to de-escalate situations.
Key benefits for children
- Physical development: Improvement in coordination, balance, flexibility, and overall fitness.
- Mental and emotional growth: Increased confidence, self-discipline, focus, and resilience.
- Social skills: Development of teamwork, respect for peers and instructors, and positive social connections.
- Anti-bullying: Practical, verbal, and physical strategies to handle bullying situations effectively.
Equipment Needed:
- Comfortable workout clothes (nothing too loose or baggy)
- Clean flip flops, crocs or other slip-on type shoe.
- Water Bottle
- (Optional) Gi Tuesday’s – if you have a Gi, you are welcome to wear it on Tuesday’s though not necessary to participate.
This day is marked as closed. Reopen the day to edit or restore sessions.
Adult Brazilian Jiu Jitsu (age 14+ yrs)
6:30 - 7:30pm
6:30pm - 7:30pm
Adult Brazilian Jiu Jitsu (age 14+ yrs)
Head Coach Sheldon Adamson
Thursday, April 02 ·
6:30pm - 7:30pm
Instructors:
Head Coach Sheldon Adamson
Head Coach Sheldon Adamson
The BJJ adult class typically involves a warm-up, technical instruction, drilling, and live sparring ("rolling"). Classes focus on developing a wide range of skills, including takedowns, ground control, escapes, and submissions (chokes and joint locks). Students can expect to improve strength, flexibility, stamina, and self-defence capabilities while learning in a structured environment that often cycles through a curriculum and can include both Gi (with a uniform) and No-Gi formats.
Class structure
- Warm-up: Includes general physical conditioning, movement drills, and often intense exercises to build strength and stamina.
- Technique Instruction: The instructor demonstrates specific techniques, which may focus on fundamentals for beginners or more advanced concepts for experienced students.
- Drilling: Students practice the learned techniques in a controlled manner with a partner.
- Sparring ("Rolling"): Live practice where students apply techniques against a resisting partner. This is a key component for skill development and is often done under controlled conditions, sometimes with specific rules or situational focus.
- Cool-down: Often includes stretching and a chance for students to ask questions.
What you will learn
- Fundamental positions: Mastering key positions like guard, mount, and side control, along with how to escape from them.
- Takedowns and control: Learning to take an opponent down and control them on the ground.
- Submissions: Applying various chokes and joint locks to "tap out" an opponent.
- Self-defence: Developing practical skills to handle real-world situations.
Equipment Needed:
- Comfortable workout clothes (nothing too loose or baggy)
- Clean flip flops, crocs or other slip-on type shoe.
- Water Bottle
(Optional) Gi Tuesday’s – if you
This day is marked as closed. Reopen the day to edit or restore sessions.
Lloyd Minister (10+)
7 - 7:45pm
7:00pm - 7:45pm
Lloyd Minister (10+)
Head Coach Sheldon Adamson
Ladies ONLY Boxing Class
8 - 8:45pm
8:00pm - 8:45pm
Ladies ONLY Boxing Class
Alexanne Filion
Thursday, April 02 ·
8:00pm - 8:45pm
Instructors:
Alexanne Filion
Alexanne Filion
A ladies ONLY boxing class is a supportive and empowering program designed for women of all fitness and skill levels to learn the art of boxing, get a high-intensity workout, and build confidence in a comfortable environment.
Class Description- "Empower Her: Ladies ONLY Boxing & Fitness"
Step into a supportive, judgment-free zone designed exclusively for women to unleash their inner strength! Our "Empower Her" boxing class is a dynamic, high-energy session that blends authentic boxing fundamentals with a total-body strength and cardio workout.
What to Expect:
- Technique & Skill Building: Learn proper stance, footwork, and essential punches (jabs, crosses, hooks, uppercuts) from experienced coaches. You will practice these skills through shadow boxing, pad work with partners, and heavy bag rounds.
- Full-Body Workout: This class uses high-intensity interval training (HIIT) to engage all major muscle groups, helping you burn calories, tone your body, and improve cardiovascular health and endurance.
- Supportive Community: Train alongside like-minded women who will motivate and support you in reaching your fitness goals, fostering a strong sense of camaraderie and belonging.
- Stress Relief & Empowerment: Punch away daily stress and release endorphins for improved mood and mental clarity. As you master techniques and grow stronger, you'll gain practical self-defense skills and a powerful boost in self-confidence that extends beyond the gym.
Who It's For:
This program is perfect for everyone, from complete beginners with no prior experience to those looking to sharpen their existing skills. All fitness levels are welcome.
Equipment Needed:
- Comfortable workout clothes.
- Clean, supportive indoor training shoe that allows for easy pivoting.
- Water Bottle
- (Optional) Hand wraps and boxing gloves, though the club can provide loaner equipment for beginners.
Join us to get fit, have fun, and become the strongest, most confident version of yourself!
This day is marked as closed. Reopen the day to edit or restore sessions.
HIIT Fitness & Condition Class (OPEN TO ALL)
5 - 5:45pm
5:00pm - 5:45pm
HIIT Fitness & Condition Class (OPEN TO ALL)
Head Coach Sheldon Adamson
Friday, April 03 ·
5:00pm - 5:45pm
Instructors:
Head Coach Sheldon Adamson
Head Coach Sheldon Adamson
A HIIT (High-Intensity Interval Training) class is a workout that alternates between short, intense bursts of exercise and brief recovery periods. These classes are designed to push your body to its near-maximal effort during the high-intensity intervals, followed by periods of low- to moderate-intensity activity to recover. The goal is to provide a highly efficient workout that can improve cardiovascular health, build muscle, boost metabolism, and burn a significant number of calories in a shorter amount of time compared to steady-state cardio.
Key features of a HIIT class
- Alternating intervals: The core of a HIIT class is the back-and-forth between periods of intense work and recovery. The intense intervals can last anywhere from 15 seconds to 4 minutes.
- High intensity: During the intense intervals, the goal is to get your heart rate as high as possible. A good indicator of high intensity is when you can only speak a few words at a time.
- Brief recovery: After the intense work period, you get a short rest or low-intensity period to catch your breath before the next interval begins.
- Efficiency: HIIT classes are known for being time-efficient, with many sessions lasting less than 30 minutes, yet delivering significant fitness benefits.
- Varied exercises: While often associated with cardio, HIIT can incorporate a wide range of exercises, including strength-based moves like squats and push-ups, and plyometric exercises like burpees and jump squats.
- Full-body workout: Many classes target the entire body, helping to improve both cardiovascular fitness and muscular endurance and strength.
Benefits of attending a HIIT class
- Burns more calories: You can burn more calories in a 30-minute HIIT session than in the same amount of time spent on other activities, like steady-state cardio.
- Boosts metabolism: The intensity of HIIT boosts your metabolism, meaning you continue to burn calories at a higher rate even after the workout is over.
- Improves heart health: Alternating between high and low intensity improves heart health, endurance, and recovery rate.
- Builds muscle: HIIT can help build muscle strength and improve overall muscular endurance.
- Regulates blood sugar: The high intensity can help muscles burn excess glucose, which can help regulate blood sugar levels.
This day is marked as closed. Reopen the day to edit or restore sessions.
Adult Brazilian Jiu Jitsu (age 14+ yrs)
6 - 7pm
6:00pm - 7:00pm
Adult Brazilian Jiu Jitsu (age 14+ yrs)
Head Coach Sheldon Adamson
Friday, April 03 ·
6:00pm - 7:00pm
Instructors:
Head Coach Sheldon Adamson
Head Coach Sheldon Adamson
The BJJ adult class typically involves a warm-up, technical instruction, drilling, and live sparring ("rolling"). Classes focus on developing a wide range of skills, including takedowns, ground control, escapes, and submissions (chokes and joint locks). Students can expect to improve strength, flexibility, stamina, and self-defence capabilities while learning in a structured environment that often cycles through a curriculum and can include both Gi (with a uniform) and No-Gi formats.
Class structure
- Warm-up: Includes general physical conditioning, movement drills, and often intense exercises to build strength and stamina.
- Technique Instruction: The instructor demonstrates specific techniques, which may focus on fundamentals for beginners or more advanced concepts for experienced students.
- Drilling: Students practice the learned techniques in a controlled manner with a partner.
- Sparring ("Rolling"): Live practice where students apply techniques against a resisting partner. This is a key component for skill development and is often done under controlled conditions, sometimes with specific rules or situational focus.
- Cool-down: Often includes stretching and a chance for students to ask questions.
What you will learn
- Fundamental positions: Mastering key positions like guard, mount, and side control, along with how to escape from them.
- Takedowns and control: Learning to take an opponent down and control them on the ground.
- Submissions: Applying various chokes and joint locks to "tap out" an opponent.
- Self-defence: Developing practical skills to handle real-world situations.
Equipment Needed:
- Comfortable workout clothes (nothing too loose or baggy)
- Clean flip flops, crocs or other slip-on type shoe.
- Water Bottle
- (Optional) Gi Tuesday’s – if you have a Gi, you are welcome to wear it on Tuesday’s though not necessary to participate.
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Beginner Boxing Class
7 - 7:45pm
7:00pm - 7:45pm
Beginner Boxing Class
Coach Matt Stewart
Friday, April 03 ·
7:00pm - 7:45pm
Instructors:
Coach Matt Stewart
Coach Matt Stewart
A beginner boxing class focuses on foundational techniques like proper stance, footwork, and basic punches, and general fitness & conditioning.
Classes typically include a warmup, followed by drills focused on fundamentals on heavy bags, focus partner mitts, or through shadow boxing, and often incorporate strength and cardio exercises like burpees, squats, and planks.
*Gear like gloves is provided for first-timers. Hand wraps are encouraged and can be purchased at the club.
What to expect
- Warm-up: Classes begin with a warmup to prepare your muscles, which may include activities like skipping or jumping jacks.
- Technique instruction: You'll be taught the core components of boxing, including:
- Stance and guard: How to position your body for balance and defense.
- Footwork: How to move forward, back, and pivot like a fighter.
- Basic punches: The jab, cross, hook, and uppercut, with an emphasis on proper form and using your whole body for power.
- Drilling and practice: You'll practice what you learn through:
- Shadow boxing: Practicing movements and punch combinations in the air.
- Heavy bag work: Hitting a heavy bag to build power and stamina.
- Pad work: Working with a partner who holds focus mitts to practice accuracy and speed.
- Conditioning: The class will likely include a conditioning component with bodyweight exercises, such as pushups, squats, and planks, to improve strength and endurance.
- Structure: Classes are often structured into timed "rounds" that blend boxing drills with conditioning exercises.
What to bring
- Comfortable workout clothes.
- Clean, supportive indoor training shoe that allows for easy pivoting.
- Water Bottle
- (Optional) Hand wraps and boxing gloves, though the club can provide loaner equipment for beginners.
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PRIVATE TRAINING BOOKING
9am - 1pm 0 / 4
9:00am - 1:00pm
PRIVATE TRAINING BOOKING
Bookings: 0/4
Head Coach Sheldon Adamson
Saturday, April 04 ·
9:00am - 1:00pm
Instructors:
Head Coach Sheldon Adamson
Head Coach Sheldon Adamson
Option 1) RECREATIONAL / INTRODUCTORY Personal Training: A Recreational/Introductory Personal Training session for boxing is primarily focused on achieving overall fitness, skill development, and mental well-being without the physical contact or competitive pressure of amateur or professional boxing. The program is tailored to an individual's specific needs and goals, emphasizing technique, cardiovascular conditioning, strength, and stress relief.
Option 2) COMPETITIVE / ELITE Personal Training: A Competitive/Elite Personal Training session for boxing focuses on a blend of advanced technique refinement, fight strategy and tactics, and intense sport-specific physical conditioning. The training is highly personalized and tailored to the athlete's specific needs and upcoming opponent, integrating physical, technical, tactical, and psychological preparation
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Boxing Sparring
1 - 2pm 0 / 25
1:00pm - 2:00pm
Boxing Sparring
Bookings: 0/25
Head Coach Sheldon Adamson
Saturday, April 04 ·
1:00pm - 2:00pm
Instructors:
Head Coach Sheldon Adamson
Head Coach Sheldon Adamson
A boxing sparring is a supervised practice session where you apply techniques against an opponent in a controlled environment. It differs from traditional training like bag work by providing real-time scenarios to improve strategy, timing, and reflexes. Classes focus on applying skills, maintaining defense, and developing ring awareness, with an emphasis on controlled, light contact for learning purposes rather than a competitive fight.
What a sparring class involves
- Controlled practice: You work with a partner under the supervision of coaches.
- Real-time application: It allows you to test skills against a live opponent, unlike hitting a bag.
- Emphasis on technique: The goal is to practice and improve skills like timing, footwork, and strategy, not to land heavy blows.
- Safety: Protective gear, such as headgear, mouthguard, and gloves, is mandatory.
- Communication: Partners often agree on the intensity and focus of the session beforehand to ensure it remains constructive.
Equipment Needed:
- Comfortable workout clothes.
- Clean, supportive indoor training shoe that allows for easy pivoting.
- Water Bottle
- MUST HAVE: Boxing gloves & Hand Wraps, Protective Head Gear and Mouth Guard- the club can provide loaner equipment if required.
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Junior Youth Boxing Class (10-13 yrs old)
2:15 - 3pm
2:15pm - 3:00pm
Junior Youth Boxing Class (10-13 yrs old)
Head Coach Sheldon Adamson
Saturday, April 04 ·
2:15pm - 3:00pm
Instructors:
Head Coach Sheldon Adamson
Head Coach Sheldon Adamson
A junior youth boxing class is a fun, fitness-focused program that teaches basic boxing techniques in a safe environment. Classes typically include a warm-up, basic punches and footwork drills, defensive maneuvers, and practice on bags or pads. The goal is to build confidence, discipline, strength, and agility, with many classes emphasizing non-contact learning to develop skills without aggressive sparring.
What to expect in a class
- Structure: Classes begin with a warm-up, including stretching and cardio exercises like jumping rope, to prepare the body and prevent injury.
- Basic techniques: Young boxers learn fundamental skills such as proper stance, footwork, and different types of punches (jabs, hooks, uppercuts).
- Defense: Students are taught defensive moves like blocking and slipping to learn how to protect themselves.
- Conditioning: A portion of the class is dedicated to physical conditioning, which can include cardio calisthenics and shadow boxing.
- Equipment: Practice often involves using heavy bags and focus mitts.
- Sparring: Full contact sparring is generally NOT part of introductory or non-contact classes for this age group. Instead, skills are practiced through drills and by hitting equipment.
Benefits for youth
- Physical: Improves strength, endurance, speed, reflexes, and overall fitness.
- Mental and emotional: Builds confidence, discipline, focus, and resilience.
- Life skills: Teaches valuable self-defence techniques and how to stay calm under pressure.
Equipment Needed:
- Comfortable workout clothes.
- Clean, supportive indoor training shoe that allows for easy pivoting.
- Water Bottle
- (Optional) boxing gloves, though the club can provide loaner equipment for beginners.
This day is marked as closed. Reopen the day to edit or restore sessions.
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