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Fierce Fitness and Fierce Flow Classes

Our fitness classes are bootcamp-style workouts designed to improve your cardio, strength, power, and agility.

With a time-based circuit structure, they will challenge you to push your own potential, while still being scalable for beginners.

Whether you want to get back in shape, or support your other fitness goals with dynamic cross-training, these the class for you!

FIERCE FITNESS – an intense circuit designed to push your strength, speed, agility and power to the max!

• Wednesdays at 7AM
• Thursdays at 7PM

FIERCE FLOW *new* – a smoother circuit that emphasizes strength and mobility

• Mondays at 7PM
• Saturdays at 7AM

Enroled in our self-defence classes already? These workouts are a great supplement to your training, AND you may qualify for a discount code! Talk to Sarah directly to find out.

Cost: $20/class

Class Structure:

1. a dynamic warm-up to get the blood pumping
2. brief instruction on how to complete the selected exercises for the circuit of the day
3. every circuit will include a rotating selection of our core movement patterns that have been selected to ensure this is a balanced and challenging workout for your entire body
4. relaxing cool-down to leave you feeling refreshed

Core Movement Patterns

Core Movement Patterns are selected due to their relevance to self-defence training, and in everyday life. They include:

• Push Strength: push-up variations and similar movements are a top priority in our training because they increase your striking strength, your ability to push-away attackers, and to get up off the floor quickly
• Grip/Pull Strength: grip strength is a great indicator of overall health, and is something that we often lose as we age (especially once we stop hanging off the monkey bars!), but it is an essential skill for weapon retention and maintaining control over an attacker
• Core Strength: we all know that core strength is important for all areas of life and movement, but it has an additional purpose in self-defence – it’s your armour! If you get winded after a strike to the stomach, you can’t continue to defend yourself. A strong core is an essential component for your health and your safety
• Lower Body Strength: whether it’s being able to run away from an attacker, or being able to hip thrust someone off of you, leg strength (and endurance) is a non-negotiable in our training
• Agility/plyometrics: rolling an ankle while running from danger can be life threatening. That’s why we incorporate agility work and plyometrics to help strengthen your lower body joints and tendons. Not to mention it’s a great cardio boost as well! (These exercises are omitted from our Fierce Flow classes)
• Full-body power: all of the different parts of your body need to be able to work together to produce maximum force when you’re fighting for your life. Medicine ball slams, pushing/pulling heavy objects, and sandbag work are all included in this core movement pattern. (These exercises are omitted from our Fierce Flow classes)

Register now for our Fierce Fitness Challenge!

New Years is just around the corner, and we know you have fitness goals that you are ready to achieve!

That’s why we are running a 3 month consistency challenge – January 5 to March 28 2026 – to set you up for success.

Do you have what it takes?