Empowering Women Through Boxing, Kickboxing, and Muay Thai at Level Up Boxing in Lanham, MD

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In the heart of Lanham, MD, there’s a place where women come together to learn the art of boxing, kickboxing, and Muay Thai. It’s a place where empowerment takes center stage, and it’s none other than Level Up Boxing. Let’s dive into what makes Level Up the ultimate destination for women looking to unleash their inner fighters.

A Safe and Welcoming Environment
At Level Up Boxing, creating a safe and welcoming environment for women to train is our top priority. We understand that stepping into a gym filled with seasoned fighters can be intimidating, especially for women who are new to combat sports. That’s why we’ve cultivated a space where everyone feels at home.

Located in Lanham, Level Up Boxing serves not only the local community but also surrounding areas like Bowie, MD, Glendale, MD, Crofton, MD, and Hyattsville, MD. Our doors are open to women from all walks of life who are eager to embark on their martial arts journey.

A Fun and Friendly Atmosphere
Training at Level Up Boxing is not just about getting fit or learning self-defense; it’s also about having a blast while doing it. We pride ourselves on maintaining a fun and friendly atmosphere that makes every workout enjoyable. Our trainers are not just experts in their fields but also fantastic motivators who make each session an exciting experience.

Train for Fun or Train to Fight
Whether you’re interested in training for fun and fitness or you have dreams of stepping into the ring as a fighter, Level Up Boxing has got you covered. We understand that each woman has her unique goals and aspirations. Some join us to shed those extra pounds, while others aim to become champions.

Get in the Best Shape of Your Life
One thing is for sure – when you train at Level Up Boxing, you’re going to get in the best shape of your life. Boxing, kickboxing, and Muay Thai are fantastic full-body workouts that build strength, improve cardiovascular health, and boost confidence. Our trainers are committed to helping you achieve your fitness goals, whatever they may be.

Champions in the Making
Level Up Boxing proudly holds the distinction of bringing the most female regional, national, and world championships in Muay Thai and Kickboxing to Maryland. We’re not just a gym; we’re a breeding ground for champions. And here’s the most inspiring part – no experience is needed to get started.

In fact, all our female athletes who went on to become champions started with us from scratch. It’s a testament to the power of determination, discipline, and the right guidance. At Level Up Boxing, we believe that every woman has the potential to achieve greatness in the world of combat sports.

So, whether you’re from Lanham, Bowie, Glendale, Crofton, or Hyattsville, MD, and regardless of your experience level, Level Up Boxing is the place where women come to rewrite their stories. It’s where you’ll find a safe haven, a supportive community, and the opportunity to discover your inner warrior.

Join us today and experience the transformation that boxing, kickboxing, and Muay Thai can bring to your life. Get ready to level up, both physically and mentally, as you embark on this empowering journey.

Am I Too Old to Start Boxing/Kickboxing?

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We’ve all heard the age-old adage, “You can’t teach an old dog new tricks.” The misconception that you must be young to begin training in Boxing or Kickboxing has been rooted deep in society’s beliefs. However, at Level Up Boxing & Fitness in Lanham, MD, we believe in breaking this stereotype and proving that starting Boxing or Kickboxing at any age has its benefits.

  1. A New Way of Working Out

The world of Boxing and Kickboxing offers an exciting, engaging, and effective approach to fitness. It isn’t just another routine workout. It’s an exhilarating dance of punches, kicks, and strategies that will keep you engaged and looking forward to your next session.

  1. Get into the Best Shape of Your Life

Boxing and Kickboxing are full-body workouts. They improve cardiovascular health, strength, flexibility, and stamina. Whether you’re starting at any fitness level, with consistent training, you’ll find yourself getting into the best shape of your life.

  1. A New Level of Self-Confidence

There’s an indescribable empowerment in knowing you can throw a solid punch or land a kick. As you progress in your training, you’ll gain a new level of self-confidence that radiates in all areas of your life.

  1. Learning to Defend Yourself is Important at Any Age

Safety should never have an age limit. Learning how to defend yourself at any age is crucial. Boxing and Kickboxing provide not just physical fitness but also the tools to protect yourself if ever needed.

In conclusion, age is but a number. The benefits of Boxing and Kickboxing are open to everyone, no matter the age. The only question left is, are you ready to level up?

 

 

Ready to start your boxing journey? Don’t let age hold you back. Enroll in INTRO TO BOXING Program today and witness the transformation for yourself.





Setting Muay Thai Goals for the New Year: A Step-by-Step Guide

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“Kickstart your Muay Thai journey at Level Up Boxing & Fitness in Lanham, MD. Learn how to set and achieve your goals for a stronger, fitter you!”

As the current year draws to a close, it’s the perfect time to reflect on your fitness journey and start planning for the year ahead. If you’re looking to get in shape, gain confidence, and embark on a new adventure, Muay Thai and kickboxing might be the perfect fit for you. At Level Up Boxing & Fitness in Lanham, MD, we’re here to help you set and achieve your goals for the upcoming year. In this step-by-step guide, we’ll walk you through the process of setting meaningful Muay Thai goals and making next year better than this year.

Step 1: Reflect on Your Journey

Before you set your Muay Thai goals for the new year, take some time to reflect on your current journey. Think about how far you’ve come, the progress you’ve made, and the obstacles you’ve overcome. This reflection will give you a clear picture of where you stand and where you want to go.

Step 2: Define Your Goals

Now, it’s time to think about how to map out getting the results you want next year. Start by defining your goals. Are you looking to improve your technique, build strength, or prepare for your first competition experience? Be specific and realistic about what you want to achieve.

Step 3: Create a Plan

Once you’ve identified your goals, it’s essential to create a plan to reach them. Break down your goals into smaller, manageable steps. For example, if your goal is to improve your technique, your plan might include attending Muay Thai classes regularly, working with a trainer, and practicing specific techniques during your own time.

Step 4: Set a Timeline

Setting a timeline for your goals will help keep you accountable. Determine when you want to achieve each goal and mark it on your calendar. Having a deadline will motivate you to stay on track and make consistent progress.

Step 5: Seek Support

At Level Up Boxing & Fitness, we believe that no one should go on their fitness journey alone. Enroll in our Intro to Muay Thai or Intermediate Muay Thai/Kickboxing Program to receive expert guidance and support from our experienced trainers. Surrounding yourself with a community of like-minded individuals can make a world of difference in achieving your goals.

Step 6: Stay Consistent

Consistency is key when it comes to achieving your Muay Thai goals. Stick to your plan, attend classes regularly, and put in the effort required to reach your objectives. Remember that progress may not always be linear, but every step forward is a step closer to your goal.

Step 7: Adjust and Adapt

As you progress on your Muay Thai journey, be open to adjusting and adapting your goals as needed. You may discover new interests or areas of improvement along the way. Flexibility in your goals will help you stay motivated and engaged.

Step 8: Consider Your First Competition Experience

If competing in Muay Thai is one of your goals, start preparing early. Consult with your trainers and coaches, and gradually increase the intensity of your training as you approach your competition date. Remember that the journey is just as important as the destination, and every training session brings you one step closer to your first bout.

Step 9: Celebrate Your Achievements

Don’t forget to celebrate your achievements along the way. Whether it’s mastering a new technique, achieving a personal best, or winning your first competition, acknowledge your hard work and dedication. Rewarding yourself will keep you motivated for the challenges ahead.

In conclusion, setting Muay Thai goals for the new year is a powerful way to make next year better than this year. At Level Up Boxing & Fitness in Lanham, MD, we’re here to support you every step of the way. Enroll in our Intro to Muay Thai or Intermediate Muay Thai/Kickboxing Program and start your Muay Thai journey today. With the right mindset, a solid plan, and a supportive community, you can achieve remarkable results in the coming year.

Enroll Now: Take the first step towards a stronger, fitter you by enrolling in our Intro to Muay Thai or Intermediate Muay Thai/Kickboxing Program. Join us at Level Up Boxing & Fitness and start your Muay Thai journey today!



Maintaining Your Boxing & Fitness Routine Through the Holidays

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Don’t let the holiday season derail your fitness goals! Discover how Level Up Boxing and Fitness in Lanham, MD can help you stay in shape and battle seasonal blues.

The holiday season is a time of joy, celebration, and indulgence. However, for those committed to their fitness routines, it can also be a time of stress and concern. The fear of adding extra pounds, losing hard-earned progress, or battling seasonal depression can loom large. But fear not! At Level Up Boxing and Fitness in Lanham, MD, we’ve got you covered. In this blog post, we’ll share valuable insights on how to maintain your boxing fitness routine through the holidays and why it’s a gift you deserve to give yourself.

Staying in Shape During the Holidays

The holiday season often comes with a barrage of tempting treats and rich feasts that can easily lead to overindulgence. While it’s essential to enjoy these moments with friends and family, it’s equally crucial to find a balance. Boxing and fitness training can help you do just that.

At Level Up Boxing and Fitness, we understand the importance of staying active year-round. Our dedicated trainers are here to guide you through holiday-specific workout plans that allow you to enjoy your favorite holiday foods guilt-free. By incorporating boxing and fitness into your holiday routine, you can help prevent unwanted weight gain and maintain your hard-earned physique.

Not Starting the Year Off Losing Weight You Added On

One of the most significant concerns during the holidays is the fear of stepping on the scale in January and being greeted by unwanted weight gain. By maintaining your boxing fitness routine, you can minimize this risk. Regular training sessions help keep your metabolism active and your energy levels high, making it easier to burn off those extra holiday calories.

At Level Up Boxing and Fitness, we provide a supportive and motivating environment to help you stay on track. Our community of like-minded individuals understands the challenges of the holiday season and is here to help you face them head-on. Join us in the gym to stay in shape and avoid the dreaded New Year’s weight loss resolutions.

Battling Off Seasonal Depression

The holiday season can be emotionally challenging for many, leading to seasonal depression or the “holiday blues.” Boxing and fitness offer a powerful remedy. Exercise releases endorphins, which are natural mood lifters, helping you combat the winter blues and stay mentally strong throughout the season.

At Level Up Boxing and Fitness, we believe that a healthy body leads to a healthy mind. Our gym provides not only physical training but also a supportive community that can become a second family, especially if you’re away from home during the holidays. The camaraderie among our members can be a source of strength during challenging times.

Giving Yourself the Gift of Fitness and New Skills

Instead of fretting over holiday excesses, consider giving yourself the gift of fitness and new skills. Boxing not only helps you stay in shape but also teaches discipline, self-confidence, and self-defense. These are gifts that keep on giving long after the holiday season has ended.

At Level Up Boxing and Fitness, we offer a range of programs suitable for all fitness levels, from beginners to advanced boxers. If you’re new to boxing, our introductory program is the perfect starting point. Enroll today and discover the benefits of boxing for yourself.

Enroll in our 4 Week Intro to Boxing Today!

This holiday season, don’t let your fitness goals slip away. Join us at Level Up Boxing and Fitness in Lanham, MD, and give yourself the gift of health, fitness, and a supportive community. Our introductory program is designed to help you get started on your boxing journey. Enroll now and level up your fitness routine!

Don’t let the holidays be a time of fitness setbacks and stress. Embrace the power of boxing and fitness to stay in shape, battle seasonal depression, and find a second family among your team at the gym. Enroll in our introductory program today and make this holiday season your healthiest and happiest yet!



Why Personal Training Might Be What Your Fitness Routine is Missing

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Many people take up fitness as a hobby or part of a regimen to lose weight, gain strength, and improve their overall health. Unfortunately, a common roadblock is “Not Knowing How to Work Out.” This is where personal training at Level Up Boxing & Fitness in Lanham, Maryland comes into play.

1. A Trainer Does the Thinking For You

Not everyone has the time or knowledge to craft an effective workout routine. The process of learning can be overwhelming. A personal trainer will evaluate your needs and create a plan tailored specifically for you, taking the guesswork out of the equation.

2. Faster Results

With guided strength training, kickboxing, or Muay Thai sessions, you are likely to see results more quickly. The personal attention ensures that every move is executed properly, helping you progress at an optimal rate.

3. Our Trainers have experience in Fitness, Strength and Conditioning, Muay Thai, and Boxing

Level Up Boxing & Fitness offers a unique tailor-made fitness experience. Our trainers are skilled in various disciplines like boxing, kickboxing, Muay Thai, and more. They provide diverse workouts that are fun and effective.

4. Fitness and Weight Loss

Whether your goal is weight loss, strength training, or conditioning, a personal trainer can guide you through the process, making it more efficient and rewarding. Your workouts are structured to meet your specific needs, and you have a coach who motivates you every step of the way.

5. Personal Attention and Motivation

A personal trainer will guide you through every workout with undivided attention, correcting your form, encouraging you, and pushing you to your limits. This level of personal attention ensures that you stay focused and motivated.

Conclusion

Personal training at Level Up Boxing & Fitness in Lanham, Maryland is a strategic approach that adds immense value to your fitness journey. From weight loss to strength training, the combination of expert guidance and personal attention might be just what your fitness routine is missing.

 

Sign Up for a Free Class, or if you’re not sure which class you’d like to try, or would like to try starting off working One on One with one of our coaches fill out our contact form HERE



Before & After

Why a Muay Thai/Kickboxing Gym could be a better fit for you than an MMA Gym

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If you’ve been thinking about getting into martial arts, chances are you’ve looked into MMA gyms. While MMA has grown in popularity, most MMA fans only want to watch the stand up aspect of the fight. Which is  Muay Thai, Kickboxing, Boxing, and blends of other traditional Martial Arts like Tae Kwon Do, and Kyokushin. We blend all those styles into our Muay Thai & Kickboxing classes to give you the most well rounded knowledge of striking, but also to keep you on your toes in terms of learning. One FC which started out as an MMA promotion has capitalized on understanding how exciting striking is and gone so far as to add Muay Thai and Kickboxing fights!! Since adding those fights to the rotation the One FC Organization has grown to be the biggest combat sports organization outside the UFC. So if you are looking to learn specifically Muay Thai or Kickboxing  Level Up Boxing & Fitness in Lanham, Maryland, this might be exactly what you’re looking for.

Community:

One of the highlights of Muay Thai and Kickboxing is the community. Level Up Boxing & Fitness offers a welcoming environment where everyone is encouraged to grow at their pace. You don’t have to become a fighter to enjoy the benefits.

Muay Thai & Kickboxing vs. MMA:

Most people like MMA but dislike when the fights hit the ground. Also many MMA gyms are primarily Jiu-Jitsu schools with Muay Thai as a secondary program. This can lead to an imbalance in training. Conversely, a dedicated Muay Thai/Kickboxing gym ensures that your learning is focused and comprehensive.

Why Muay Thai & Kickboxing over MMA:

  • Specialized Training: Specialization in Muay Thai & Kickboxing ensures that techniques are taught in-depth, fostering better understanding and skill development.
  • No Pressure to Fight: You don’t have to become a fighter to be part of the community. Enjoy fitness and skill development without competitive pressure.
  • Focused Environment: Many MMA gyms prioritize working on all disciplines togther. If you’re passionate about Muay Thai & Kickboxing, a dedicated gym offers an undiluted learning experience.
  • Affordable & Flexible: Specialized gyms like Level Up Boxing & Fitness provide affordable and flexible programs, allowing everyone to find their fit.

 

Conclusion:

Whether you’re looking to build fitness, learn martial arts, or find a supportive community, Muay Thai & Kickboxing at Level Up Boxing & Fitness in Lanham, Maryland might be a better fit for you than an MMA gym. Don’t miss the opportunity to become part of this vibrant martial arts environment.



Back to School for Kids, Back to the Gym for Adults: Muay Thai as Your ‘Me Time’

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With the children back in school, the house might feel a bit empty. It’s the perfect opportunity to focus on yourself. For many, that means hitting the gym and finding a personal fitness routine that can be more than just a workout. Enter Muay Thai at Level Up Boxing & Fitness in Lanham, MD.

Muay Thai: More Than Just Kickboxing

While Kickboxing offers great health benefits, Muay Thai is something different altogether. Often referred to as “The Art of Eight Limbs,” Muay Thai engages fists, elbows, knees, and shins. It’s a great way to level up your fitness while embracing an adult hobbie that’s both challenging and enjoyable.

Muay Thai as a Stress Reliever

The daily grind can lead to built-up stress. Muay Thai can be an incredibly effective way to channel that stress into something positive. The rigorous training focuses your mind and body, allowing you to release tension while improving your overall fitness. This form of exercise isn’t just a workout; it’s ‘Me Time’ for adults seeking balance in their lives.

Find Your Groove in Lanham, MD

At Level Up Boxing & Fitness in Lanham, MD, we offer classes suitable for all skill levels. Our expert trainers understand that Muay Thai is more than just a sport; it’s a way of life. Whether you’re a beginner or seasoned pro, we have a program tailored to your needs.

Connect with Community

There’s something special about the camaraderie that builds within the walls of a Muay Thai gym. You’re not just joining a fitness class; you’re joining a community. A community that encourages and challenges you to be your best. It’s a social adult hobbie that offers growth in more ways than one.

A New Path to Fitness

If traditional gym workouts have left you uninspired, Muay Thai might be the key to unlocking a new path to fitness. Engaging, challenging, and unique, this ancient martial art offers a fresh take on physical well-being.

Conclusion

Muay Thai at Level Up Boxing & Fitness in Lanham, MD isn’t just another way to break a sweat. It’s a way to engage with a community, build confidence, relieve stress, and truly make time for yourself.



Why Boxing is the Best Way to Get in Shape

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Get in shape fast with Boxing in Lanham, MD.

Lose weight & learn to fight at Level Up Boxing & Fitness in the Lanham, Bowie and Hyattsville area. Join now to level up!

The age-old question of how to lose weight and get in shape has been answered in the boxing ring. At Level Up Boxing & Fitness in Lanham, Maryland, you will find not just the solution to your fitness woes but a community that empowers you to become the best version of yourself.

  1. Full Body Workout: Boxing & Kickboxing

Boxing and kickboxing aren’t merely about throwing punches; they provide a full-body workout that can be tailored to all fitness levels. From boxing to kickboxing if you are in the PG County area,  you can experience a unique combination of cardio, strength training, agility, and competition proven techniques.

  1. Lose Weight and Tone Muscles

Want to get in shape fast and lose weight? Boxing at Level Up Boxing & Fitness is your answer. The high-intensity, fast-paced nature of boxing burns calories like no other sport, helping you shed those extra pounds quickly.

  1. Learn to Box and Learn to Fight

With skilled trainers at Level Up Boxing & Fitness, you can not only get into shape but also learn to box and fight. Whether you’re interested in boxing or kickboxing, our members from Lanham, Bowie, Hayattsville and the surrounding areas, there’s a program tailored to you.

  1. Fun and Community

Fitness doesn’t have to be tedious. The camaraderie at Level Up Boxing & Fitness keeps members motivated, engaged, and coming back for more. If you come in looking to Level Up, we guarantee you’ll find a welcoming atmosphere.

 

GOOD TIMES GOOD PEOPLE



The Muay Thai Development League Lands in Maryland

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The MDL made it’s long awaited debut here in Maryland!
Originally started off under the YDL name and focusing ONLY on youth bouts, the MDL has grown to include Adult competition as well. These events are geared towards matching students of Muay Thai up by aggression level. This was what attracted me to these events right away. I believe there is true value in bringing our students along from one level to the next. Even within our gym, we start people off in an Intro Program to focus on teaching them the fundamental knowledge of Muay Thai. Our new students start off by learning the proper stance, movement, and then move on to technique in a 4 Week Introductory Course. Then from there they move on to our intermediate class, where they will really learn how to put all those fundamentals to use.
The majority of our students train for fun and fitness. So many of not most will never compete in Muay Thai. One thing that really separates Level Up’s Muay Thai and Kickboxing programs from so many other gyms in the area is our ability to prepare ANYONE who does want to compete. All of our students that have gone on to become Regional, National, or World Champions started with ZERO experience. Our method to getting even the most unsuspecting student competition ready has been our process of moving them through each level. SO for those that are interested in competition, we have a level test to make sure they really know their Defense, and our systems for Offense before moving into sparring. We also have a process for drilling to help them overcome some of the harder aspects to learn when you first start sparring.
Competition wise, the general flow has always been to start them off in Exhibitions, where there is no winner announced. These are valuable in our opinion because they give us a look at what our students will look like in a simulated fight, at a fight pace, in a more controlled environment. We hold these exhibitions events regularly at Level Up to help our students and other gyms all over the East Coast progress. Generally from there, they move on to shows, and tournaments, then to international tournaments, and big title fights.
MDL offers a step between sparring and even the Exhibition level. Because of the aggression system they have in place, and even having a level that has no head contact, the MDL makes it possible for anyone with competent training and the courage to step on the mat the ability to try out competing. For the Youth Competitors especially starting off with no head contact helps them develop their other tools, specifically the kicks to the body and legs, their teeps and push kicks (straight kicks to the body) knees, and clinch. As opposed to one kid that might be a little slugger overwhelming the rest of the kids with a flurry of punches to the head.
This also carries over to the adults, and is especially a great way for our team specifically to work on rounding out their game as much as possible. We are Level Up Boxing for a reason haha. As a very Boxing-Centric Muay Thai (known as Muay Mat) its always good to have to focus more on our other tools. For this MDL we took a small group of 3 adults and one of our Youth students. Tank, Sunny, Ms Lolita, and our young gun Suraj.
Tank and Sunny both have competition experience, and are both preparing to compete at the WKA National Muay Thai and Kickboxing tournament in Delaware at the end of August. This event having controlled contact was safe even being only a few weeks out from the big tournament. What makes it extremely valuable to me as a Coach is being able to see what they throw in a more live environment, if they respond to commands, and even more specifically which type of commands they respond to best. That’s one of the most important assets to these events for Coaches, strengthening communication during competition.
Sunny was up first for us. She had a great technical match. Her opponent came out pretty strong which was perfect since we are looking to sharpen some tools for the tournament. Sunny kept a cool head, listened amazingly, threw everything we called and displayed beautiful skill. We are super excited for her to be back in the ring in a few weeks.
Next our guy Tank. Tank is a heavyweight fighter. He’s had two Boxing exhibitions, and 2 Muay Thai fights. He’s an undersized heavy weight to put it simply. Size does matter when it comes to fighting, but it is possible to still be successful if you really work on your skill. Tank is a great fighter, his name describes him pretty perfectly. He’s tough as nails, and virtually unfazed when things heat up. Our core mode for our Fight Team is aggressive, but there’s undeniably something about slick defense that has always been just as important to me when training our students. Tank found that gear recently and did an amazing job of switching back and forth between an aggressive but technical style, and elusive defense. He was composed, he was tactical, he threw every thing we called, he had great instincts of his own when attacking, and really showed so much of what we train. I couldn’t be more proud of him. Recently we have given him the nickname Swaggy Tank for implementing the slickness into his game, he absolutely validated the moniker last weekend.
Next up we had our Team Mom Ms Lolita, who is 57 years young compete for the first time. I really cant fully explain how amazing she is, and I feel like she deserves a full write up of her own. So be on the look out for that coming soon. For now, I’ll just tell you that so many people in their 20’s in the best shape of their life won’t even jump into something like this. The level of trust she put in her team, and the way the team rallied around her to make sure she was ready is really what Level Up is all about. Congrats on your First Fight!!
Last and maybe most important our guy Suraj aka Suraji P! This young man has been training with us since he was a little guy! He’s 14 now but Works in with the adult classes. And in sparring you better now take him light cause his jab is Bud Crawford-esque. One of our many southpaws at the gym, Suraj carries on the legacy of highly competitive lefties. The southpaw stance is a tricky thing depending on where you go. A lot of gyms won’t, can’t, or just don’t know how to train Southpaws. It’s always been a specialty of ours. Suraj showed that on Sunday in both of his bouts for sure. His matches where in the light head contact category. So he was able to utilize his Boxing, which is one of his strongest tools. The light head contact again though forces these athletes to focus on other tools. Suraj did a great job using set up pouches to land kicks, and really utilized great work in the Clinch, landing some beautiful knees, turns, and ALMOST got a sweep haha. We got a lot of great data for him to work on for his next competition which is also going to be the WKA tournament at the end of August.
We had an absolute blast at this event. We have been campaigning for them to come to Maryland since 2018 haha. So we are ecstatic Patrick Rivera of the WBC made his way out here to give the Maryland and surrounding area gyms the opportunity to compete. We want to thank Matthew Van Valkenburgh for running the MDL alongside Patrick. Matthew has been doing a hell of a job getting the Youth scrimmages going here in MD, and this is another massive step in the right direction for the sport.
I also want to thank our teammates that came out to support, Josh, Leo, Liza, Pape, Sey, and Adrian. Adrian and Pape also helped corner this weekend and did a great job. I also gotta give Sey a big shoutout for taking time to work with Ms Lolita as well. They worked on her teep a bunch, which was one of her best weapons. I’m truly grateful for our team. You guys make this the best job on earth.
Coach Jason aka Peter Parker
Your Friendly Neighborhood Spider-Coach