SWS Class DescriptionS

Join us for Shred & Sweat Boxing Blast—a fast & furious combo of boxing bag combinations and indoor/outdoor cardio that will leave you sweating & fighting for your breath!  You will walk away feeling lighter after unloading all your stress on the boxing bags!. 

Please bring boxing gloves if you have them - SWS can provide gloves/handwraps if you do not have any.

No previous boxing experience required!.

A "Shred" With Shannon twist on Bootcamp!  Anything goes in this class, including fitness games, circuits, stations, agility drills, full-body strength training & cardio. 

Join us on Mondays, Tuesdays, Thursdays & Saturdays & become the strongest version of yourself with the greatest community!

*Outdoor Shredcamp will be held in the parking lot of St. Joseph Catholic School on the corner of (Pine/1st St). There will be construction in the area - please park in the lot that is directly west of the parking lot (across the sidewalk leading up to the school).

Get ready to work up a sweat & build (both upper/lower & core)... all from the comforts of your home & using minimal equipment. 

Option to join IN PERSON as well!

This 30 minute class is perfect for all fitness levels & includes cardio & strength so you can get the best bang for your buck!

Tuesday/Thursday @ 6:30AM

Equipment used: 8-15lb. & 2-5lb. dumbbells, a loop band & mat.

All classes are held on Zoom.  A text will be sent 5-10 minutes before class with link to join & equipment required.

These classes will be recorded & will be emailed if you miss live class. 

Give yourself a peaceful start to the morning at Waconia Beach (8170 Paradise Ln, Waconia). You will settle onto your mat on the sand and be guided through a gentle meditation and immersive sound bath designed to help calm your nervous system and leave you feeling grounded, clear, and refreshed. After & during the guided meditation, participants will receive reflexology to further calm & reset your body. Let the sounds of the water, meditation & reflexology provide a relaxed start to your day.

Wednesdays: June 3/17, July 15, August 5/19

6:30–7:15 AM

$30 per person

What to bring:

• A yoga mat or beach towel (please contact shredwithshannon@gmail.com if you would like to attend but do not have either item).
• A light blanket or layers for the morning
• Water
• Bug Spray

Notes:

• Please arrive a few minutes early to get settled.
• If weather conditions are unsafe, you will be contacted with the plan.

SWS will be offering Small Group Training this summer as a more affordable option to 1:1 training. With Small Group Training (SGT for short!) you get the perks of 1:1 coaching at a fraction of the cost: accountability, expert programming, strength-focused sessions, and ongoing nutrition support. Groups are limited to 4 people, so it stays small and intimate, and I can still give clients focused coaching and attention.

Join us for a quarterly "Nervous System Break" event that includes a guided meditation & reflexology followed by an alcoholic or nonalcoholic drink & snacks!

Summer date: Wednesday, July 8, 6 PM

Fall date: STAY TUNED!

Discover the world of Brazilian Jiu-Jitsu with our Jiu-Jitsu 101 class! Perfect for beginners, this introduction to grappling covers essential techniques, self-defense, and live sparring in a safe, supportive environment. Led by experienced instructor, Matt Turek, you'll build strength, improve flexibility, and develop mental resilience while becoming part of a welcoming community. Join us and embark on an exhilarating journey into the art of BJJ today!

Fridays @ 5:30AM 

Class will be held at "The Barn" - 11145 MN-7, Watertown, MN 55388.

Instructor: Matt Turek