Ages 12 and Over

It is a complete workout program that is designed to cater to people at all levels of fitness. KIRKWOOD’S CF-29 is based on the structure of a championship MMA match. KIRKWOOD’S CF-29 will give you a total body workout.

There are four key elements that are focused on:


This is accomplished through our 5 round fitness system which is broken up into the following categories:

-Warm Up
-Upper Body
-Lower Body
-Combo Round
-Cool Down/Core

The best part about KIRKWOOD’S CF-29 is that an individual can customize their workout by adjusting their intensity level to best suit their personal fitness goals. Each 5 minute round incorporates both aerobic and anaerobic exercises that will help maximize burning fat while also gaining muscle. This system of training allows the participant to burn more calories while increasing ones metabolism.

The Benefits of the two above programs are:

-A fun way to get into shape
-You’ll burn up to 8oo calories a class
-No physical contact
-No experience required
-Improves balance and posture
-Increases endurance and agility

Classes include the use of such things like: Hanging Bags – Kettle Bells – Medicine Balls

5 rounds
consisting of 7 exercises for 45 seconds