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GRAPPLING

 GRAPPLING: BJJ & WRESTLING

Join our Brazilian Jiu-Jitsu (BJJ) and/or Wrestling classes, and dive into the world of ground fighting and submission grappling! These classes are designed to teach you effective techniques for controlling and submitting opponents, regardless of size or strength.

What to Expect:

  • Fundamental Techniques: Learn key positions, escapes, and submissions through detailed instruction.

  • Drills and Sparring: Engage in partner drills to practice techniques, followed by controlled sparring sessions to apply what you’ve learned.

  • Self-Defense Focus: Discover practical grappling techniques that can be used in real-life situations.

  • Fitness and Flexibility: Improve your overall strength, conditioning, and flexibility while having fun on the mats.

  • Community Atmosphere: Train in a supportive environment with practitioners of all levels, fostering camaraderie and personal growth.

 

Whether you’re a beginner or an experienced grappler, our BJJ class will enhance your skills, build confidence, and provide an excellent workout.

INSTRUCTORS:

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ROSS DANNAR

Pro Lightweight 2-0-0

BJJ Brown Belt

MMA ~ 10 years (5 fights)

Wrestling since 13yrs old (State Champ)

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Garrett MCMAHON

BJJ ~ 3yrs (Purple Belt)

Firefighter

Marine Corps ~ 6 years

Gold medals: NAGA, Grappling Industries Tourneys

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RYAN FERGUSON

BJJ Black Belt

Training ~ 10yrs

Former BJJ Competitor

Former Personal Trainer

Ultramarathon Finisher

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NICK MILES

  • Training since 6yrs old

  • With Nostos since 2019

  • Shotokan Karate ~ 21yrs (Black Belt)

  • Boxing ~ 12yrs

  • Muay Thai ~ 10yrs

  • BJJ ~ 7 Years (Blue Belt)

  • Former Karate/Kickboxing Competitor

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BRANDON LEBEL

BJJ ~ 8yrs (Brown Belt)

Competed in 50+ BJJ matches

Medals in Gi & No-Gi

Former MMA fighter

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MICHEL O'BRIEN

  • BJJ ~ Purple Belt

  • Nostos since 2019

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TEDDY LUDWIG

BJJ Purple Belt

Nostos since 2019

Father

Special Education Teacher

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stephanie OKEEFE

  • BJJ ~ 7yrs (Brown Belt)

  • Travel ER Nurse

  • Mom

  • OCR Athlete

  • Former Cheerleader

  • Current professional Hype Girl💪🏻

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STRIKING

 STRIKING

Our striking programs focus on mastering essential striking techniques, including punches, kicks, elbows, and knees, from various martial arts styles. 

 

What to Expect:

  • Technique Drills: Learn proper form and mechanics to maximize power and efficiency.

  • Partner Work: Practice combinations and controlled sparring to develop timing and accuracy.

  • Conditioning: Engage in high-intensity workouts to build stamina, speed, and agility.

  • Pad Work: Hone your skills on focus mitts and heavy bags for practical application.

  • Self-Defense Integration: Gain confidence with techniques that can be applied in real-life scenarios.

 

Suitable for all skill levels, this class will not only enhance your striking abilities but also improve your overall fitness and confidence.

INSTRUCTORS:

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BRODY MCDOUGAL

  • Welterweight Amateur Champ: Cage Titans & Reality Fights

  • Nostos MMA ~ 3yrs

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NICK MILES

  • Training since 6yrs old

  • With Nostos since 2019

  • Shotokan Karate ~ 21yrs (Black Belt)

  • Boxing ~ 12yrs

  • Muay Thai ~ 10yrs

  • BJJ ~ 7 Years (Blue Belt)

  • Former Karate/Kickboxing Competitor

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STRENGTH & CONDITIONING

 STRENGTH & CONDITIONInG

This dynamic program combines strength training, endurance exercises, and flexibility drills tailored specifically for martial artists. Designed to enhance your performance, improve your technique, and prevent injuries, each session focuses on building core strength, explosive power, and overall athleticism.

What to Expect:

  • Strength Training: Functional exercises that target muscle groups essential for martial arts, including legs, core, and upper body.

  • Conditioning Drills: High-intensity interval training (HIIT) to boost your cardiovascular fitness and stamina.

  • Mobility Work: Flexibility routines to improve your range of motion and agility.

  • Technique Integration: Movement patterns that directly complement your martial arts practice.

Whether you’re a beginner or an advanced practitioner, this class is designed to meet your individual needs and goals.

INSTRUCTORS:

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BRIAN FERGUSON

  • 1-1-0

  • MMA ~ 3yrs

  • Follows Fight Science Collective

  • Values mind-body wellness, and giving back to Nostos team

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Torielle HOUSTON

  • NASM Certified Personal Trainer since 2020

  • 10+ years of weightlifting experience

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BRODY MCDOUGAL

  • Welterweight Amateur Champ: Cage Titans & Reality Fights

  • Nostos MMA ~ 3yrs

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YOUTH

 YOUTH

Introduce your child to the exciting world of martial arts with our Youth Brazilian Jiu-Jitsu and Striking classes! Designed for young practitioners, these classes focus on building self-discipline, confidence, and physical fitness while teaching essential skills.

What to Expect:

Brazilian Jiu-Jitsu (BJJ):

  • Fundamentals: Kids will learn basic grappling techniques, including positions, escapes, and submissions, in a safe and supportive environment.

  • Drills and Sparring: Engaging drills help develop coordination and technique, while controlled sparring sessions encourage practical application and teamwork.

  • Self-Defense Skills: Kids will gain valuable self-defense techniques that empower them to handle challenging situations.

 

Striking:

  • Basic Techniques: Students will learn proper punches, kicks, and defensive movements, focusing on form and technique.

  • Fun Drills: Creative games and partner work keep kids engaged while improving their striking skills and physical conditioning.

  • Fitness and Agility: Classes promote overall fitness, agility, and coordination, fostering a healthy lifestyle.

 

All classes emphasize respect, teamwork, and discipline, providing a positive atmosphere for personal growth. Whether your child is a complete beginner or has some experience, they’ll develop valuable skills and confidence while making new friends.

INSTRUCTORS:

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Garrett McMahon

  • BJJ ~ 3yrs (Purple Belt)

  • Firefighter

  • Marine Corps ~ 6 years

  • Gold medals: NAGA, Grappling Industries Tourneys

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NICK MILES

  • Training since 6yrs old

  • With Nostos since 2019

  • Shotokan Karate ~ 21yrs (Black Belt)

  • Boxing ~ 12yrs

  • Muay Thai ~ 10yrs

  • BJJ ~ 7 Years (Blue Belt)

  • Former Karate/Kickboxing Competitor

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JON GILBERT

  • BJJ Brown Belt

  • Nostos since 2018

  • Athlete Coaching ~ 25 years 

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FIGHTERS

WALL OF CHAMPS

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