MORE THAN MUSCLE
FITNESS
In Excelsior’s clinic and coaching, we’re always reminded that fitness gives us more than muscle—helping build mobility, coordination, and resilience.
SELF-DEFENSE
When we started learning self-defense, we realized it developed those same fitness capacities and more.
COMMUNITY
Self-defense also brought women together in supportive community through shared practice and conversation about worth and wisdom.
We decided to create this Collective as a space where all three of these could be part of women’s strength.
HOW IT WORKS
Collective is a 60 minute drop-in class
(no sign-up needed). The cost is $20 per class or pay what you can. Cost shouldn't keep anyone from participating.
EACH CLASS INCLUDES:
Exercises
in joint range and mobility, strength and conditioning, balance, coordination, and injury prevention.
Skill Practice
for responding to common threats like approach and intrusion, grabs, chokes, strikes, and dominant positions.
Community Building
through shared practice, support, and conversations about agency, boundaries, awareness, and lived experience.
Attend any time.
There’s no weekly commitment. Each class has enough context to participate whenever you can. Coming regularly gives you more opportunities to revisit the self-defense skills and build familiarity over time.
WHO CAN ATTEND
Ages 14 & up — including women in their 50s, 60s, & beyond.
This is an active strength and movement class, but we're all at different ages and stages of life. And you don’t have to do everything to belong here. You can participate at your own level—train, modify, observe, encourage, or simply be part of the conversation and community.
MEET YOUR COACHES
I'm Ellie — your weekly training partner.
That’s me in the photo, practicing a grab defense. I vowed to learn self-defense during one of the most vulnerable points of my life. That journey grew into a desire to see more strength programs that support the whole person. I’m Women Empowered and Combatives trained, and I’ve seen how difficult it can be to find the time, resources, and training partners for a full self-defense program. I'm excited that we’re weaving these skills into an accessible fitness practice where we can grow stronger together.
CJ is our resident 'bad guy.'
He’s the one in the photo I’m choking :) He’s a manual therapist and strength coach here at Excelsior, a former wrestling athlete, great friend and training partner, and also Women Empowered and Combatives trained. He’ll jump in from time to time at Collective to help me demonstrate skills.
Hope you can join us!
Love & Leverage
ellie
FREQUENTLY ASKED QUESTIONS
What should I wear and bring?
Wear comfortable clothes you can move in, that protect your shoulders and knees from mat burn. Bring a water bottle.
How does the drop-in class work?
The class is designed so you can join us whenever you can. Each session includes fitness and strength work along with practical self-defense skills. We’ll revisit skills along the way, but you don’t need to have attended a previous class to participate. Coming regularly will help you build familiarity with the skills over time, but there’s no weekly commitment.
How do I pay and what is the cost?
Like our Kinstretch classes, the first class is free. Then $20 per class, or pay what you can. Pay by Venmo or cash in the Community Fund Box when you arrive at class. We don’t want cost to keep anyone from participating. Class fees will help us build this group and a fund for women who can’t afford Excelsior services.
Do I need to be strong or fit?
This is an active strength and movement class, so if you want to participate in 100% of the class, you should be comfortable with physical exercise. You don’t need to be a highly trained athlete, and there are ways to work at your own level, modify, or opt out of anything you choose. You also can participate by watching, learning, and encouraging others.
Do I need any self-defense experience?
No prior self-defense experience is necessary.
Where do the self-defense skills come from?
The skills we practice draw on Jiu-Jitsu principles adapted specifically to address common threats women face. We adapt those skills for a group fitness setting, with an emphasis on movement, leverage over athleticism, situational awareness, and skills that get sharper with practice.
Can women of any age participate—even if they don’t want to do everything?
Absolutely. We welcome women of different ages and stages of life. Work at your own level, take breaks, observe a round, modify an exercise, lend wisdom and encourage others. There’s value in being in the room—whether on the mats, cheering others on, or joining the conversation and community.
What if I’ve experienced assault or other threatening situations?
You are welcome here, and you never need to share your story to participate. You’re always in control of your participation—you can modify, step out, observe, or talk with your training partner about what feels right for you. If you need additional support, we’re also happy to connect you with trusted therapeutic community resources.
