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General Boxing
General Boxing
General boxing classes suitable for all levels
Boxing I
Boxing I
This hour-long boxing class is a great way for new and experienced boxers to learn the fundamentals of boxing. USA Boxing certified coach Clif Johnson is the instructor for this class. Skills covered during this class include footwork, head movement, guards, defensive strategies, punching technique, combinations and offensive strategies. Expect to participate in shadow boxing, bag drills, focus mitt, and partner offensive and defensive drills. This is a light-contact class appropriate for all levels.
Boxing II
Boxing II
This hour-long boxing class, taught by Iowa's only Silver Level Certified USA Boxing Coach Clif Johnson, will get you in great shape and teach you the fundamentals of competitive boxing. Both beginners and competitive boxers train side by side while learning and perfecting all the different offensive and defensive skill sets of boxing. Class consists of strength and conditioning work, mitts, bag work, offensive and defensive drills, sparring drills, and sparring. There will be moderate to full contact in this class, depending on the experience of the participants.
Conditioning
Conditioning
Get ready to get into tip-top fighting shape in this one-hour, full-body strength and conditioning class designed to develop power, stamina, speed, and explosiveness. Whether you're already a well-conditioned athlete or just starting out on your fitness journey, this class will help you achieve peak condition. Modifications for most exercises are offered for anyone who needs less than full-steam-ahead intensity. We understand that everyone is starting at a different point in terms of experience and fitness level, so we work together as a team to improve ourselves with the goal of creating the strongest bodies and toughest minds that we can! As long as you come with the attitude of "Just do your best and then don't worry about it," this class will help you achieve the strongest and most fit you!
Fight Club
Fight Club
Supervised boxing sparring. Even if you don't want to get hit or don't want to spar at all, you can still come to this session to get some extra work.
Traditional Training
Traditional Training
Independent training, as practiced in traditional boxing gyms. A coach will be supervising and providing guidance, but your training will be more self-directed than the rest of our structured classes. The coach will check in with everyone to provide individualized instruction, based on your skill and experience level. This is the closest you will get to personal training in a group environment.
Heavy Bags / Footwork / Focus Mitts / Defense
Heavy Bags / Footwork / Focus Mitts / Defense
These classes go into depth on a specific element of boxing. These focused classes are great for beginners and experienced boxers alike, as newbies can slow down and focus on learning in one specific area and veterans can work on perfecting the finer details of focus mitts, defense, heavy bags, or footwork. These classes always start with a jump rope warm up and a group conditioning for the first half hour of class.
Muscle Memory
Muscle Memory
In this hour-long boxing class we drill combinations and other boxing movements to ingrain them into our muscle memory. Repetition and skill mastery is so important in combat sports. Like other athletes, boxers need to be comfortable performing under the spotlight. However, combat athletes face the additional challenge of having to perform while getting punched in the face, so your boxing skills better be second nature! Practice makes perfect!
Warrior Women
Warrior Women
This women-only boxing class is all about building strength, confidence, and community through real boxing training. Whether you're brand new to the sport or looking to sharpen your skills, this class gives you a supportive space to challenge yourself physically and mentally. Under the guidance of Coach Clif, you’ll learn solid boxing fundamentals like footwork, defense, and striking while getting a full-body workout that leaves you feeling powerful and capable. Expect a mix of bag work, partner drills, shadowboxing, and conditioning. You don’t need any prior experience — just show up, give your best, and discover what you're capable of.
Weekend Warrior
Weekend Warrior
Want to get your sweat on over the weekend? Join us for our Weekend Warrior class on Sunday. This 60 minute class is similar to our Boxing class, but is a bit more intense!
Youth Boxing
Youth Boxing
Boxing classes for kids
Big Dogs Boxing (Ages 7-12)
Big Dogs Boxing (Ages 7-12)
Big Dogs Boxing is more than just a youth boxing class. It’s a place where kids learn how to stay strong under pressure, push through challenges, and carry themselves with confidence. Through structured training and age-appropriate drills, students build discipline, focus, and physical fitness while developing real boxing fundamentals. Every class is guided by Coach Clif and designed to help kids grow not just as athletes, but as individuals who know the value of hard work, respect, and perseverance. Whether your child is new to boxing or already involved in sports, this class will help them stay motivated, build confidence, and carry themselves like a champion.
Little Pups Boxing (Ages 5-7)
Little Pups Boxing (Ages 5-7)
Little Pups Boxing introduces young children to the building blocks of athletic movement, self-control, and personal strength. With a mix of fun games, simple boxing drills, and positive coaching, kids begin to learn how to focus, follow directions, and believe in themselves. Led by Coach Clif in a structured but welcoming environment, this class helps each child feel strong, proud, and ready to take on new challenges. It’s a great first step in building confidence, coordination, and a mindset that will serve them both in and out of the gym.
Adaptive Boxing
Adaptive Boxing
Rock Steady Boxing
Rock Steady Boxing
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