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Notes from the gym: how classes work, why the rules are the rules, and what it feels like in month three.

Marisol Vega · 2026-09-02

What to bring to your first fundamentals class

Water, clothes you can sweat in, and fifteen early minutes. Everything else is in the bin by the door.
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Marisol Vega · 2026-08-14

Why nobody spars until they ask

Sparring happens in two places, and both require you to ask a coach. Here is why that rule exists.
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Kelsey Boyd · 2026-07-20

How Saturday conditioning actually works

Sixty minutes, no sparring, every station scales. The engine-room class behind everything else we teach.
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