Brazilian Jiu-Jitsu (Gi) is a martial art and combat sport that focuses on grappling and especially ground fighting with the goal of gaining a dominant position and using joint-locks and chokeholds to force an opponent to submit. It promotes the principle that a smaller, weaker person using leverage and proper technique can successfully defend themselves against a bigger, stronger assailant.  BJJ can be trained for self defense, sport grappling tournaments (gi and no-gi) and mixed martial arts (MMA) competition. Sparring (commonly referred to as “rolling”) and live drilling play a major role in training, and a premium is placed on performance, especially in competition.

Submission Grappling (NO-Gi) is a sports modality and a general term describing the aspect of martial arts and combat sports that focus on takedowns, clinch and ground fighting with the aim of obtaining a submission using submission holds. Submission wrestling as a separate sport integrates many grappling arts into a single system and can include techniques from a wide range of arts.

Takedowns & Takedown Defense has given the sport of wrestling tremendous respect among martial arts practitioners, especially with the advent of mixed martial arts competition. Many fighters identify wrestling itself as their style of fighting. Wrestling forms the base of some of the most respected self-defense and mixed martial arts systems in the world. A takedown is a martial arts and combat sports term for a technique that involves off-balancing, tripping, lifting or throwing an opponent to the ground, typically with the combatant performing the takedown landing on top. Takedown defense would be anything that prevents the takedown, including sprawls and counters.

Kickboxing refers to sport-fighting using kicks and punches and sometimes knees and elbows as well as throws and takedowns. It can be practiced for general fitness or as a full-contact sport. Typically kickboxing in many competitions is a standing fight sport and does not allow continuation of the fight once the fight has reached the ground, however some styles may still train in this component. There are different rules for different kinds of kickboxing.

Mixed Martial Arts (MMA) is a combat sport in which a wide variety of fighting techniques are used, including striking and grappling. A victory in a bout is normally gained by a knockout, by a submission, by the judges’ decision after an allotted amount of time has elapsed, or because of a stoppage by the referee or the fight doctor (in the event that the competitor is injured or can no longer defend himself intelligently). While competition in the sport is occasionally depicted as brutal by the media, there has never been a death or crippling injury in a sanctioned event in North America.

The "meta" stands for "metabolic". The "con" is simply "conditioning". Met-Con is essentially a combination of intensive muscular training and intensive aerobic training. The goal of this class is to build strength while improving the cardio vascular and cardio respiratory systems through several functional exercises executed at high intensity.

Everyday the workout is comprised of different exercises. Metabolic training with varying and mixed exercise modalities avoids specificity of adaptation allowing for additional first wave - cardiovascular/respiratory adaptations, and increased functional strength. These workouts typically involve using tractor tires, sledge hammers, kettle bells, medicine balls and a variety of other unconventional equipment and exercises that are usually all-out-efforts of two minutes or less, for a total of 30 minutes on average.