There are two classes per day (morning and afternoon), each two-hours long. We start with a 15 minute warm-up (skipping, jogging, or whatever you prefer), followed by 10 mins stretching and 10 minutes shadowboxing. The next 80 or so minutes are filled with several rounds each of pad-work, bag-work, sparring and clinching. We also like to mix it up, so 2-3 times per week we change the format to focus more on learning and drilling technique and combinations. Our classes are for all ages and levels - beginner, intermediate, advanced and fighters.