Monday & Wednesday

  • 5:30 – 6:30 pm, Fundamental Bang Muay Thai & kickboxing (Ages 12 and Up)
  • 5:30 – 6:30 pm, Free roll BJJ (Cage Area)
  • 6:30 – 7:30 pm, BJJ (Gi)
  • 7:30 – 8:45 pm, Boxing (Ages 12 and Up)

Tuesday & Thursday

  • 5:30 – 6:30 pm, BJJ for children ages 7-11 (Bully Safe Program)
  • 5:30 – 6:30 pm, Boxing for women semi private class (Message Rory Slater for Details)
  • 6:30 – 7:30 pm, Intermediate Bang Muay Thai & Kickboxing (Main Mat)
  • 6:30 – 7:30 pm, BJJ free roll Gi or No-gi (Cage Area)
  • 6:30 – 7:30 pm, One to one Boxing training with Rory Slater (Book in Advance)
  • 7:30 – 8:30 pm, Boxing, kickboxing & MMA competition class (Sparring)
  • 6:30 – 8:00 pm, Self Defense (Outside or Green Mat Area)


  • 5:30 – 7:00 pm, Open mat/sparring/BJJ free roll


  • 11:00 – 12:30 pm, Boxing
  • 12:30 – 2:00 pm, Wrestling
  • 2:00 – 3:30 pm, Brazilian Jiu-jitsu (No-gi)


  • 11:00 – 12:30 pm, Brazilian Jiu-jitsu (Gi)

Aug 19/15 6:30 pm BJJ


Nice class from grasshopper brown belt Matthew Trudeau visiting from BC and showing us some spider guard trickery, with a nice transition into x guard, a nice sweep, and then a cool calf slicer from bottom x.

Matt had us start with a warm-up with some shrimping, hip switch stuff to work the core, some forward and backward rolls, then backward extensions.

Quick clip below…

Rolling: (5 min Rounds, 1 min Break)

  1. Matt Trudeau (Flow, no submissions)
  2. Josh Daluca
  3. Emma Horner

This morning was great… with rowing at the Complex.

Boy was I ever tired at BJJ lol

imageSometimes all you gotta do is show up…

Your teammates will push you…



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Aug 18/15 5:30 pm Nogi


Homies be like what… yep, Complex in the morning for my 4 sets of rowing.


Got my 2km in the last set…


Got to LEMMA around 5:15 pm… Dave was in to run the class, yep NOGI… Similar takedowns from last week as a warm up. I got sacked in the nuts by my partner… Kyle the blue belt from Halifax… fuck did that hurt lol… haven’t been sacked like that during a drill since like ever hahahha. oh well. After the warm up we reviewed a few back takes and a few escapes then rolled.

Rolling: (5 min rounds, 1 min breaks)

  1. Kyle
  2. Nathan
  3. Philippe

Tough class after being sacked lol…


Received a message from an old friend in Kitchener asking about BJJ clubs in Kitchener… He told me that he loves the videos I post and he wants to give it a try. If my blogging and BJJ gibberish can inspire a few people to give it a try. BJJ speaks for its self… you will get addicted


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Sun Aug 16/15 11 am BJJ

Had to bring Chucky Sunday morning to his Vet to get his rabies shot and check up… A++ she says especially with what happened to his back a few years ago.


Didn’t get to the gym until 10:15 am. I only had time to roll out my back muscles.

Decent attendance, with Justin, Kyle, Nathan, Katrina, and even Emma. Especially for this morning… beach weather lol. Was it ever starting to get hot out side. The Gym was super hot.

Warm-up was with the standard 15 mins of running around, lunges, bear crawls, rolling, shrimping, butt scooting etc… quick clip below.

We also got a bunch of 2 mins drilling in with arm-bars, hip-bump sweeps, kimuras, Marcelotines, and triangles all from closed guard. Additionally, I got the guys to rep string attacks, with passing the butterfly guard with the toreando pass to knee on belly the your opponent counters with a turtle and you take the back to work your favorite submission. I then got them to work a knee slice-pass, to work an under then arm-bar. Quick clip below…

Got Nathan to show a few submissions from side control. Kesa Gatami.

The straight arm-lock with the top leg, then the key lock with the bottom leg. and head control. Quick clip below for further reference.

Old school… I guess. Effective but not used much. I may start using these submissions more often.


We then worked on the back-take positional sparring… love these. Everyone was going hard. Submission and reset. Escape and reset. 3 min rounds.


PLEASE NO MORE F’n Finger locks, not rocket science… just don’t do them.


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Sat Aug 15/15


Got to LEMMA around 1:45 pm… a fellow by the name of Leo was in visiting from Korea… a brown belt in BJJ. I Guess he arranged to meet up with Keith to work on some technique. He mentioned he will be back in a few year and was leaving Monday.

Morgan was in to run the class. Travis, myself and Aria were in to partake… yep 28 degrees Celsius out. Don’t blame anyone for not showing lol…


Drilled a few takedowns to guard passes, with a same side lapel gilliotine…

We then worked on a few rounds of back control positional sparring with escape or submit then switch. 3 min rounds then alternated. Everyone worked with everyone.

Rolling: (5 min, Shark Tank)
1. Sat out
2. Morgan
3. Travis
4. Sat out
5. Travis
6. Morgan
7. Travis

Clips of us rolling below…


A few solid rounds… hard and technical with a great crew of advanced competition homies.


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Fri Aug 14/15 Openmat


Didn’t feel like going in Friday mad tired…

Had to meet up with a few friends at the Marina for 6:30 pm for the Brew Ha…


Hot as hell… 37 degrees Celsius in the house.

Still went in to Openmat and got some training.

Rolled with only Morgan for a few 10 min rounds… we reviewed leg lock defences and choking stuff.

Us playing footsies below… I should have grabbed the other lapel to defend.


Heck… I still went in lol…

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