mdw @ mtk.  see what all the hype is about:

nytimes.                       observer.

book now.


bringing mindfulness to the fight.

fight + flow are opposites and together they create balance. thru a 55-minute fight + flow experience, including shadowboxing, heavy bag work + fast flow sequences, we will attempt to reach equilibrium
in mind, body + soul.




for the first 35 minutes of the class, a warmup ensues complete with shadowboxing with light weights, and nine rounds on the heavy bag. three of the nine rounds are "rumbles" where we focus purely on being in the fire, the heart of the fight, and work on 30-second speed + power intervals to bring up the adrenaline, sweat + intensity.


this is the calm after the storm, the sweetness after the struggle. following the initial 35 minutes of high intensity fight, practitioners can't wait to rip off their gloves and wraps and hit their mats for childs' pose. they are led thru a 18 minute quick + juicy flow sequence to bring balance to their fight. deep breathing + a deep flow opens the shoulders, hips, mind and heart.

check out our episode on #hannahgram

were also featured on the today show: watch now!

Flow thru the fight. Fight thru the flow.

*were having issues with our booking system. if you experience trouble, please