Programs

Six kinds of class

Start with fundamentals, or with the women's or teen class if it is yours. Most classes are an hour or a little more.

Beginner
Fundamentals
Stance, footwork, a first set of strikes and the first escapes. The place everyone starts, whatever the age. Sixty minutes.
All levels
Drills
Awareness, distance and pressure rounds with a partner, built up in steps. Seventy-five minutes.
Women, ages 16 and up
Women's class
Taught by Dipti Kalra, with a beginner class and an all-levels class. The same drills, at a pace you set with your partner. Sixty minutes.
Ages 13 to 17
Teen class
Stance, footwork, pad work and escapes, in a class of teens with an adult instructor on the floor. Sixty minutes.
All levels
Conditioning
Early mornings: strength and breathing work between rounds on the bags. Sixty minutes.
Shift workers
Early and midday classes
Fundamentals at 6 a.m. and at 12:15 p.m. on weekdays, for security staff, nurses and anyone whose hours don't fit evenings. Sixty minutes.

The women's class

The same drills, at your own pace

Dipti Kalra teaches the women's class three times a week.

The class starts with the awareness drill, moves to stance and distance, and ends with pad work. Beginners start on Tuesday evening; the Thursday and Saturday classes are open to every level.

Tuesday evening, beginner pace
Thursday evening and Saturday morning, every level
Pads, gloves and wraps on the rack
A partner who matches your pace

A woman front-kicks a kick shield held by her coach on a grey mat

A class from start to finish

What happens in an hour

Every class follows the same order, so a new student always knows what comes next.

01
Warm-up
Movement and breathing, with an easier version of every exercise.
02
Drill
One drill with a partner: awareness, distance or a stance pattern, repeated until it is smooth.
03
Technique
A strike or an escape, shown twice by the instructor, then practiced slowly in pairs.
04
Rounds
Short timed rounds on the pads, then a cool-down and a few minutes to ask questions.