Women's Muay Thai

• Train with women only – avoid the common frustrations of training with men (i.e. hitting too hard, not hard enough, sweating, body odor).
• A clean gym – Spitfire gets an inside-out cleaning at least once per week, and the mats and bathrooms are cleaned at least once per day.

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- Warm-up consisting of bodyweight exercises and light dynamic stretching
- Introduction to the strikes and techniques that will make up the day’s training session.
- Drills and high intensity interval training (HIIT) that will help you learn real self defense skills and provide a solid cardio workout
- 30 minutes of stretching and foam rolling meant to leave you relaxed, limber and minimally sore. Think of it as Yoga with a hint of deep tissue massage.

Each class begins with a 10 to 15-minute warm-up that typically includes dynamic stretching and light bodyweight exercises. After that, participants partner up and the real work begins. First, we go over fundamental strikes, movements, and combinations. After that, we move on to drills meant to both help you master the fundamentals you’ve just learned, and provide a solid cardio workout. The drills can be a bout of relatively continuous effort for the duration of a round, or they can take the form of High Intensity Interval Training (HIIT). Once the hard work is finished, 30 minutes of stretching and foam rolling will leave you feeling relaxed, limber and minimally sore.