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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.
Silver fox boxing
new class! Gentlemen fisticuffs
Big Dogs Youth Boxing
USA Boxing allows children as young as 8 years old to compete in amateur boxing competitions. Our Youth Boxing program teaches children between the ages of 8 and 13 the fundamentals of all around fitness and amateur boxing in a safe and family-friendly environment. We focus on increasing strength, improving endurance, building confidence, and learning discipline, all while having fun! Competitive opportunities are available for those who wish to compete. All ICOR memberships are 30% off for children 8-12.
icor kids warrior creed
I am an athlete
I am strong
I am disciplined
I am determined
I welcome challenges
I overcome obstacles
I work hard
I never give up
I am not a bully and I will not be bullied
I am confident
I can do anything I put my mind to
I am a fighter
I am a champion
I am hard-core ICOR!
I am strong
I am disciplined
I am determined
I welcome challenges
I overcome obstacles
I work hard
I never give up
I am not a bully and I will not be bullied
I am confident
I can do anything I put my mind to
I am a fighter
I am a champion
I am hard-core ICOR!
little pups youth boxing
conditioning for boxing
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 your 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!
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.
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.
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.
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.
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!
bullet-time boxing
Have you seen The Matrix? Remember when Neo is able to see and react to bullets whizzing by his head as if they're moving in slow motion? Well that is what Bullet-Time Boxing is about: slowing down the movements of boxing to really perfect and understand the mechanics of each punch and movement and how the different movements flow together. While this class is still meant to give you a good workout and challenge you, it's not as strenuous as most of our other classes and incorporates flexibility and balance training. Think boxing meets Tai Chi.
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!
kickboxing
Kickboxing utilizes multiple kinds of striking, including punches, kicks, and knees. This hour-long class generally includes shadow boxing, Thai pad work, partner work, conditioning drills, and light sparring. No prior Kickboxing or martial arts experience is necessary to participate in this class.
COMPETITION Team training
Competition season is afoot, so it's time to get prepared. This class will be geared towards getting in top shape, perfecting those technical skills and developing a winner's mindset. This is a must if you plan on competing or are thinking about competing.
boxing knowledge
Boxing Knowledge-Learning more about the basic concepts of boxing in a slowed-down instructional format. Learn the details of how a fight is run and all the different players and considerations. We will practice different situations in the ring with boxers, a referee, coaches, and judges. If you’re interested in learning more about how to participate in amateur boxing, this class is for you!
chess club
Challenge yourself or a team member to a friendly match of chess to sharpen the mind!
yoga
Yoga for Boxers-The focus for this class is stretching, core and balance, and extra work on strengthening and stretching the wrists, ankles, and neck. Joints that are very important for a boxer and also prone to injury.
Gentle Yoga This class is slower paced, non-strenuous, and suitable for beginners and older athletes. The class includes a focus on stretching & flexibility, some strengthening, and balance.
Restorative Yoga Similar to Gentle Yoga, with a primary focus on flexibility. Also suitable for all ages as well as beginners.
Boxing Recovery Yoga This class is open to anyone, but is specially tailored to give a mental-edge to our serious boxers. The class will be right after sparing Friday Fight Clubs. The focus of the class is on stretching, , physical and mental recovery after strenuous sparring, relaxation, and training your mind for optimal athletic performance. Breath work and visualization will be included.
Gentle Yoga This class is slower paced, non-strenuous, and suitable for beginners and older athletes. The class includes a focus on stretching & flexibility, some strengthening, and balance.
Restorative Yoga Similar to Gentle Yoga, with a primary focus on flexibility. Also suitable for all ages as well as beginners.
Boxing Recovery Yoga This class is open to anyone, but is specially tailored to give a mental-edge to our serious boxers. The class will be right after sparing Friday Fight Clubs. The focus of the class is on stretching, , physical and mental recovery after strenuous sparring, relaxation, and training your mind for optimal athletic performance. Breath work and visualization will be included.
shaping up
new classes COMING SOON!
boxing analysis
Join your coach for an in-depth lesson in a classroom environment on boxing. This is not a physical class, but is about learning the terminology, rules, regulations, history and strategy of one of the greatest sports that ever existed. This class is geared more towards a mature audience.
icor support
An open invitation to anyone dealing with any problems that you would like to get off your chest in a supportive, confidential, and closed environment. Work issues, alcohol and substance abuse, relationships, etc. This is geared towards making sure you understand that you are not alone here at ICOR. We are a team and we support each other, not just in competition, but in life.We all have different struggles and we are here for healthy and purposeful discussions. With many understanding and supportive minds, the weight on our shoulders isn't as heavy.
If you are uncomfortable talking in a group setting and would prefer a private discussion, no problem, let us know and we'll reserve a time slot for you, just please email or text 319-244-8282 to set this up. We are in this together, we are United As 1! If you would like to attend the group session, you must sign up via text or email by the end of the day on Saturday.
If you are uncomfortable talking in a group setting and would prefer a private discussion, no problem, let us know and we'll reserve a time slot for you, just please email or text 319-244-8282 to set this up. We are in this together, we are United As 1! If you would like to attend the group session, you must sign up via text or email by the end of the day on Saturday.
Brand new beginner, novice, experienced, or master level players are all welcome. Here you exercise the mind as well as the body. Let's kick back and play some chess! To participate, you must sign up via email, message or text to (319)244-8282 by the end of the day on Saturday.
Past ICOR Classes to Return post pandemic
mma
Mixed Martial Arts (MMA) utilizes the most real-life functional aspects of multiple different fighting disciplines including, Boxing, Wrestling, Muay Thai, and Brazilian Jiu Jitsu. You will learn how to attack an opponent and defend yourself both standing and on the ground. This class is designed for students whose main interest is MMA. It's designed for both students whose goal is to fight and also for students that are not interested in fighting but still want to get the positive benefits of MMA training.