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Cardio
Kickboxing
Cardio kickboxing
focuses on an over-all
body workout designed
for tightening and
toning while giving your
body an intense
cardio-pulmonary
workout.
The goal of this
class is to teach proper
kicking and punching
techniques in order to
get the most out each
session on the bags.
These intense,
total-body workouts
improve strength,
aerobic fitness,
flexibility,
coordination and balance
during one hour sessions
that are upbeat and ever
changing!
Our kickboxing
instructors will teach
and guide you through a
thorough pre-workout
stretch before you begin
your punching and
kicking assault on the
150lb heavy-bag.
Expect a great workout
that will burn
approximately 1,000
calories in an hour!
Cardio
Boxing
Cardio-boxing is
terrific exercise,
because it conditions
the total body and
provides a complete
workout for both your
cardiovascular and
endurance systems.
If you ever wondered how
boxers get into great
shape, this class will
show you how. The class
is a total body workout
that involves
NO PUNCHING CONTACT WITH OTHERS.
After a warm up that
will get you loosened
and ready, you’ll be
taken on a series of
intense punching drills
guaranteed to tone up
those arms and shoulders
– all on your own 150 lb
bag!
If you think
it’s just upper body -
think again! Our
instructors will also
target your legs and abs
throughout the hour
long, 1,000 calorie
burning session.
Expect a full
body work-out that’s
second to none!
Boxing
This is a traditional
boxing class!
Work with our
boxing coaches on
strength, stamina,
punching, jabbing,
mittwork, footwork and
more.
It’s all about
proper technique, stance
and throwing the right
combination at the right
time! This class does
include sparring.
You may end up
with an invitation to
join our amateur boxing
team!
Muay Thai
Muay Thai (pronounced
Moo-Ay Tie) is the
official sport of
Thailand and has become popular
all over the world for its effectiveness as a form of
self-defense and the
unbeatable workout it
provides.
Muay Thai is referred to
as the "Art of Eight
Limbs" or the "Science
of Eight Limbs" because
it makes use of punches,
kicks, elbows and knee
strikes, thus using
eight "points of
contact", rather than
just two as in Western
style boxing.
Our instructors at Iron
Clutch Fitness teach
classes ranging from
beginner’s introduction
all the way to the most
advanced techniques for
professional fighters
while utilizing
competition level
equipment.
Explore the many
health benefits that
Muay Thai can offer in
an environment that is
safe and fun for
everyone!
Students will learn
principles of striking
with punches, kicks,
knees and elbows while
gaining knowledge of
distance, timing and
footwork in the standing
range. The class is a
combination of technique
training using shadow
boxing, foot work
training, heavy bag
training, focus mitt
training, and Thai pad
training. Thai training
methods develop
devastating power, speed
and superb
cardio-vascular
endurance.
Brazilian Jiu-Jitsu
The fastest growing
martial art in the
world, Brazilian
Jiu-Jitsu gives the
student highly effective
tools to defend
themselves when things
go to the ground! BJJ is
designed to help the
smaller person gain
leverage and advantage
against any opponent.
Our approach to teaching
BJJ is to make it
accessible to everyone.
This class increases
agility, flexibility and
strength, stimulating
the mind while it
develops the body.
Gi Class – (pronounced “G-ee”)
Brazilian Jiu-Jitsu
class that involves
grappling with a heavy
jacket and pants.
Perfect for those who
are interested in
pursuing the sport of
Jiu-Jitsu.
No-Gi Class
– (pronounced “Noh-G-ee”)
Sometimes called
submission wrestling,
No-Gi involves Jiu-Jitsu
style grappling with
just shorts and t-shirt.
Gi and No-Gi are two
sides of the same sport
with distinct
characteristics based on
attire, they both stem
from the same Brazilian
Jiu-Jitsu delivery
system and share the
same positional
strategies, featuring
control and submissions
through mastery of
leverage, pressure,
mobility, and timing.
MMA
(Mixed Martial Arts)
Mixed Martial artist's
train a combination of
wrestling, Jiu jitsu,
boxing, kickboxing and
other arts that help the
fighter become as well
rounded as possible.
The skills used by athletes in these sports have direct
application in self
defense. In this class
we cover striking on the
feet, from the clinch,
and on the ground. All
classes cover the skills
in a safe and
progressive manner so
that any student can
learn. No gi is used in
this class, students
train in comfortable
athletic clothes.
This is not a beginner
class.
Instructors must
evaluate students to see
if they are prepared
with basic skills to
start this class.
Spartan Strength
Training
Spartan Strength
Training is a true
strength and
conditioning program
that uses conventional
training with
non-conventional methods
to achieve a performance
work objective. Classes
are coached to focus on
power, strength, and
endurance. All classes
are currently coached by
Jerry Collett CSCS, who has over 10 years of Personal
Training and Strength
Coaching experience.
Each class will have a
designated workout that
is posted each class
day. Workouts can
consist of bodyweight
training, Kettlebell
lifting, Olympic
lifting, Battling ropes,
and other
non-conventional methods
of training and
conditioning. You will
train as an individual
or a two-person team.
Each class is structured
to be intense and to
push you harder than you
can push yourself.
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Kali Self-Defense
This is a great class
for any age and any
skill level, especially
women!
Kali is an effective and
practical art that deals
with the realities of a
real-life scenario,
where one may be
attacked. Kali is used
to train Navy Seals as
well as movie stars like
Matt Damon (Bourne
Ultimatum Movies) and
Lucy Liu (Charlies’
Angels), and it is a
great practical
self-defense class.
While we hope no-one
will ever be attacked,
the best defense if it
happens is to have
muscle memory.
Taking one class
will teach basic
techniques, but doing it
repeatedly is how your
body will remember in a
moment of extreme
stress.
Learn how
whatever you have in
your grasp can be
utilized to defend
yourself – purse, cell
phone, scarf, etc.
The Kali practitioner learns the
empty hand after he or
she has developed an
understanding of the
concepts of weapon
fighting. A
practitioner of Kali
will be taught all
ranges of empty hand
fighting:
- Boxing
- Low line
kicks
- Locks
- Traps
- Take
downs
- Usage of
knees &
elbows
for
close
quarter
fighting
- Ground
fighting
- Loose
grappling
Kali teaches one to flow
and act against single
or multiple opponents.
Clutch Kids Program
The Iron Clutch Kids
Program is broken down
into two separate
classes, Jiu-Jitsu and
Boxing. Our Clutch Kids
will not only focus on
the fundamentals of
Jiu-Jitsu and boxing but
will focus on discipline
and over-all exercise
knowledge for our
youngest members. The program
does include both
sports!
During the Jiu-Jitsu
classes, students learn
takedowns, takedown
defense, and
submissions. At the end
of this class, students
participate in a
sparring session where
they will grapple with
each other allowing the
student to apply the
techniques taught during
the first half of the
class. The classes are
taught in a high energy,
fun environment with an
emphasis on physical
fitness and discipline.
During the Boxing
classes, students learn
form, footwork,
positions, strategy and
punches.
As students
become more advanced,
they will also be
allowed to spar with
other children of their
size and skill level
with parental
permission.
Our coaches
closely supervise all
sparring sessions and
appropriate protective
gear is required at all
times.
What are the benefits of
our Clutch Kids Program?
The benefits of Jiu
Jitsu and Boxing are
priceless. How the child
student learns to deal
with problems on the mat
and in the ring directly
relate to how the
coaches expect your
child to deal with
problems off the mat -
methodically, rationally
& controlled!
Our coaches
communicate with parents
about their children in
all areas – not just
that hour a day while
they are in the gym.
We watch for the
following key areas:
-Improvement in school,
better grades. Students
learn focus and
concentration because of
the attention to detail
that is required to make
the techniques effective
against a resisting
partner.
-Learning to defuse
bully situations. Good
decision making skills
are polished every day
on the mat and in the
ring. Making those
decisions under pressure
teaches the student how
to deal with unexpected
challenges!
- Sportsmanship. Our
students show respect
for their coach, peers
and for the mat/ring
they work on.
Respect for
themselves and others is
paramount in our
program.
-Perseverance. Some of
the techniques your
child will learn are
very specific and must
be practiced repeatedly.
We teach children
not to give up and we
support their efforts as
they gain new confidence
and skill levels.
Our classes are designed
to give your child the
confidence and positive
attitude he/she
deserves. We teach our
kids quality, effective
self defense while
making each class
challenging, technical
and fun.
Sosa’s Circuit
(Roswell Only)
If you haven't quite
reached "elite athlete"
status yet, circuit
training is superb for
general fitness and
caters to a wide variety
of fitness levels. A
great time saver, it can
be a refreshing and fun
change from the more
monotonous types of
exercise.
Sosa’s Circuit is a
hybrid of cardio mixed
with strength and
conditioning for people
at all levels of
fitness.
This class was
specifically designed by
member request at the
Roswell
facility and is
conducted in the
equipment room to an
upbeat music set
personally chosen by
Coach Sosa!
If you are looking for a
non-boxing/kickboxing
workout that is both
challenging and fun,
this might be the
workout for you!
“Shakehouse” Shapedown
(Roswell/Ladies Only)
Shape up and tone down
with this specially
designed workout for
ladies only!
Targeted
exercises for shaping
those problem areas and
toning down to the fit
body you always knew you
had inside!
This class focuses on
core shaping exercises
and light weight
training that is
guaranteed to help you
get into the summer
shape you’ve been
working towards!
Along with
exercise, your trainer
will also pass out
healthy menu ideas and
food plans that combine
with your new routine to
help you create a total
fitness plan that suits
your busy lifestyle.
Shapedown Class is
limited to no more than
10 participants per
class to keep that
personal touch and give
you the full
encouragement you want
and need!
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