Private sessions

Whether you want to punch and kick pads to get fit and relieve stress, learn real self-defense and MMA, or compete at an elite level, our private sessions, led by professional and experienced instructors, teach proven and effective techniques in:

  • Kickboxing
  • Krav Maga
  • Mixed Martial Arts (MMA)
  • Brazilian Jiu-Jitsu (BJJ)
  • Cardio Kickboxing
  • HIIT Kickboxing
  • Real self-defense

We offer private sessions:

Taught in a friendly and safe environment.

No experience necessary.

All levels welcome.

Classes

Group Self-Defense and MMA classes will improve your health and fitness and reduce stress while learning cutting edge techniques to defend yourself on the street or in the ring. Our classes, led by professional experienced instructors, deliver:

  • Kickboxing
  • Krav Maga
  • Mixed Martial Arts (MMA)
  • Brazilian Jiu-Jitsu (BJJ)
  • Cardio Kickboxing
  • HIIT Kickboxing
  • real self-defense

Taught in a friendly and safe environment.

No experience necessary.

All levels welcome.

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Women's Self-Defense

If you have ever felt uncomfortable walking or traveling alone, now is the time to make your safety a priority. Self-defense classes aim to help women effectively assess a situation, respond quickly, and will help build strength, skill, and confidence to act in a variety of high-pressure situations.

Each class will focus on teaching you the proper technique and form to safely defend yourself. Techniques include targeting soft spots of the body, such as the nose, throat, groin, and knees, how to make a proper fist, and how to strike. Along with self defense skills, participants can also look forward to gaining necessary body awareness, balance, and coordination.

Above all, the instructors at Water and Rock Studio strive to teach classes and private sessions that are safe, effective and fun. Instructors are experienced and skilled in several areas:

  • Kickboxing
  • Krav Maga
  • Mixed Martial Arts (MMA)
  • Brazilian Jiu-Jitsu (BJJ)
  • Cardio Kickboxing
  • HIIT Kickboxing
  • Real self-defense and handling bullies

Our women’s self defense classes and private sessions offered at both of our Burlington and Philadelphia locations, in your home, or anywhere in the world in our premier virtual sessions. We welcome women of all ages and skill levels. No experience is necessary and the classes and sessions are always taught in safe and friendly environments.

Seniors

We offer classes and private sessions for seniors!

Whether you are in your 50’s, 60’s, 70s, 80s, 90’s or over 100, we can safely teach you real self-defense and get you in the best mental and physical health of your life at any age!

Our professional and experienced instructors lead classes and sessions in:

  • Kickboxing
  • Krav Maga
  • Mixed Martial Arts (MMA)
  • Brazilian Jiu-Jitsu (BJJ)
  • Cardio Kickboxing
  • HIIT Kickboxing
  • Real self-defense

Our instructors take safety seriously. Whether you’re joining us for a yoga class or MMA, we focus on teaching you the proper form and technique to protect your body from injury and to help you increase your fitness level. We work with a range of clients, including seniors and fitness beginners. We offer modifications to ensure that all of our clients remain safe throughout each class or program.

You are never too old to get in the best health of your life!

All ages of seniors welcome.

No experience necessary. All levels welcome.

Taught in a friendly and safe environment.

At Water and Rock Studio, classes and sessions for seniors are an integral part of our overall philosophy of integrating mind and body to optimize health and wellness.


kids / teens

We offer classes and private sessions for kids and teens! Our self-defense classes are perfect whether you want to relieve stress kicking or punching the bag or if you want to compete at a higher level. Our professional and experienced instructors deliver classes and sessions in:

  • Kickboxing
  • Krav Maga
  • Mixed Martial Arts (MMA)
  • Brazilian Jiu-Jitsu (BJJ)
  • Cardio Kickboxing
  • HIIT Kickboxing
  • Real self-defense and handling bullies

Kids and teens have special needs developmentally. We can meet these needs and deliver fantastic mental and physical health benefits like.

  • confidence
  • body awareness
  • social skills
  • self-control
  • self-regulation
  • flexibility
  • balance
  • strength
  • endurance
  • coordination

 

You are never too young to get in the best health of your life! All ages and levels of kids and teens welcome. No experience necessary. Taught in a friendly and safe environment.

At Water and Rock Studio, classes and sessions for kids and teens are an integral part of our overall philosophy of integrating mind and body to optimize health and wellness.

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Private and Offsite classes and workshops

We can come to your organization or workplace or you can reserve private events at our fitness centers! Whether you want your organization to do team building, learn real self-defense, punch and kick pads to get fit and relieve stress, or compete at an elite level, our offsite classes and workshops, led by professional experienced instructors, include:

  • Self-Defense
  • Kickboxing
  • Krav Maga
  • Mixed Martial Arts (MMA)
  • Brazilian Jiu-Jitsu (BJJ)
  • Cardio Kickboxing
  • HIIT Kickboxing

We offer private and offsite classes and workshops:

  • in studio
  • at work
  • online

Delivered with a friendly, safe, and accessible approach.

No experience necessary. For all levels.

 

 


We have the highest safety standards however physical movement has some inherent risks. When you create your account with us, before your first session, please review the waiver fully.

contact us now with questions or to schedule your free trial class or private consultation

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By participating in any of our classes/sessions at any location, you are agreeing to the terms of this liability release waiver.