Classic Boxing
The foundation of everything we do. Stance, guard, footwork, punch mechanics and defence, built up in layers. Beginner and intermediate tracks run separately so nobody is left behind or held back.
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The core disciplines. Technique first, conditioning as a by-product.
The foundation of everything we do. Stance, guard, footwork, punch mechanics and defence, built up in layers. Beginner and intermediate tracks run separately so nobody is left behind or held back.
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Takedowns, sprawls, scrambles and top control. Wrestling teaches kids to handle discomfort and setbacks better than almost any other sport — that is why we run it for ages 8 and up.
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Grappling that works regardless of size. Positions, escapes and submissions taught in a safe, controlled progression. Excellent for flexibility, problem-solving and genuine self-defence.
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Eight limbs: punches, kicks, elbows and knees, plus clinch work and sweeps. Pad rounds, bag work and drilling at a pace that will absolutely test your engine.
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Grip fighting, throws and pins. Judo is about using an opponent's own force and momentum against them — and about learning to fall safely, which serves you for life.
Learn MoreBoxing-based conditioning and strength work for every fitness level.
A high-energy aerobic class built on real boxing movement rather than choreography. Family friendly and the most popular class on our schedule — seven time slots a day.
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Martial arts movement set to fast-paced circuits. No sparring, no experience needed, just a serious sweat with good music.
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Targeted work for muscle and bone density with a heavy emphasis on core stability and joint health. Scales cleanly from first-timer to competing athlete.
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Full-body free-weight training — squat, hinge, press, pull. Coached technique, progressive loading, lean muscle.
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Interval-based sessions using sprints, plyometrics, speed ladder and cone drills. Built for field and court athletes in their off season.
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Open to every pace, from first-mile beginners to marathoners. Meets as a group, finishes as a group.
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Two age brackets — 5–8yr and 9–12yr — so coaching matches attention span and body control. Structure, respect and genuine skill, four days a week.
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A USA Boxing-recognised competition format for athletes 35 and over. Competitive training in an environment that is realistic about recovery.
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Free for military veterans, every Friday evening. Built around camaraderie, structure and mental wellness as much as the boxing itself.
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Low-impact boxing focused on balance, agility and hand-eye coordination. One of the most effective things you can do for fall prevention after 60.
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Our RTF-style Parkinson's program, led by certified instructors, weekday mornings. Non-contact, adapted to ability, with a support group after Tuesday's class.
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Situational awareness, boundary setting, escape technique and physical skills for women and teen girls. Run as a standalone session.
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Bring your sports team, your office or your friends. Team-focused sessions that build chemistry as much as conditioning. $25 per participant.
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Movement screening, injury prevention and performance analysis with our doctors and trainers. See the PT, Rehab & Recovery page for the full service list.
Learn MoreMost people begin with Boxing Fitness or a Classic Boxing beginner class. Come in, tell a coach your goal, and they will point you at the right room.
Try a class on us and experience the Capo difference.
