Scroll down to see our classes & training options.
Call: 860-740-4132
Visit: 14 Alcap Ridge | Cromwell CT
get REal, Tangible, jaw-dropping results.
Have you failed at other gyms?  Not sure what to do, not seeing any results, and just HATE going?

It's a real challenge 'getting in shape' without guidance and support... and if you're not having fun, what's the point!?!

Our approach is different.  You are an individual, your goals are personal to you and it's our job to help you achieve them; all the while making fitness fun!

We know it's hard to get started, but once you do, you're on a journey to seeing REAL Results.
Get Started With Intro Workouts or Free Fitness Classes
Why Do You Want To Start Strength & Fitness?
Lose Weight & Tone Up
Look Good For Special Event
Tired Of Feeling 'This Way'
Gain Strength & Muscle
Other / Not Sure
Your body is unique and the results you want are unique.  Our goal to provide you with the best fitness classes and strength coaching to ensure you get your unique results.
1-on-1 / Small Group Coaching
Achieve your results faster with our 1-on-1 or small group training.  Your workouts are custom to your body, skill level and the results you want.  It's like personal training at a fraction of the cost.
Cage Sculpt & Bootcamp Classes
Whether your goal is flatter abs, more defined arms, or a nicer butt – we have a class for you! Our bootcamp fitness classes in Cromwell are designed to get you results in a fast and fun way.
Cardio Kickboxing
Cardio Kickboxing is one of the best ways to burn TONS of fat, but also get some stress out! There’s nothing more fun than beating up the bag, learning cool combinations and getting your sweat on!
Punch, kick, elbow, knee and hammer your way to a leaner body and a stress free mind.
Spin Classes
Shred fat, get your sweat on and have fun in our Spin Classes!  Push yourself to your limits with a group of people on the same mission. Sprint hills, traverse mountain passes, ease through meadows; all without traveling anywhere.
Yoga Classes
Improve your Mobility & Strength with our awesome yoga classes.  Get in touch with your spirit while getting stronger and more flexible. Forget about everything in your life and just focus your mind on moving your body.
Personalized Strength
Strength & Power are earned. It is a skill to move and perform with power, fluidity and pain free. Learning to “train” is what we focus on. We guide our clients to discovering how strong they can be in the gym and in life.
Melissa Lawler

Melissa Lawler

30/30 Instructor, Bootcamp Instructor, Cardio Kickboxing Instructor, Yoga Instructor, Personal Trainer, Diet & Health Coach.
Sean Jugler

Big Jim Mirabito

Cardio Kicboxing Instructor, Combat Fit Instructor, TRITAC Combatives Instructor
Jason Valencia

Chris McCoy

Head Strength Coach, Bootcamp Instructor, Personal Trainer
Mary Coady

Mary Coady

Bootcamp Instructor, Personal Trainer
Other Instructors:
  • Rasheeb Shabazz: Bootcamp Instructor, Personal Trainer
  • ​​Holly Hutton: Yoga Instructor
  • Nick Ricciardi: Yoga Instructor


When you start taking care of yourself physically, you can't help but to just feel better.  You wake up with the confidence to do what needs to be done and ready to tackle any obstacle with ease.


What we teach you is no joke.  You will learn to seriously hurt and harm others.  You will also quickly realize 99.9% percent of people do not know how to fight.
In 6-12 months, you're going to be the .1% who does.


The best thing about being working out, is that you get to see results, REALLY quick.  It just takes a few weeks and soon you'll notice your pants are a bit looser, you've got a little pep to your step, and the scale is going DOWN :)


Working out is more fun with your friends!!  What we love about the Cage JSA is that everyone is family.  As long as you're here to get better and have good energy - you'll be an excellent workout buddy.


MMA is the only REAL sport.  :)  Everything else is just play.  MMA training is awesome, but it's really, really tough.  Most don't realize how hard it's going to be.  But, if you think you got what it takes, we'll train you.


They say it takes 2 weeks to make a habit, and 3 months to become a lifestyle.  In the beginning it's tough, but once you get started you'll find that soon taking care of yourself is ... just what you do.


Increase physical activity does WONDERS for your energy.  Instead of slurping down 126 cups of coffee a day - how about start a fitness routine that will keep you going all day and waking up tomorrow ready for more!


It is almost impossible to be in a bad mood after a good training session.  Stress melts away, you feel great, you did something good for your mind and body; and you're able to just see clearer.  


We're not a typical gym where we hope you DON'T show up.  That's not us.  We hold our clients accountable to their results. The trainers, staff and your workout buddies are here to ensure that you succeed.


Building truly powerful strength is a lot of fun and one of the best things you could do for your body.  There is nothing more results producing (whether it's weight loss, increased muscle, or athletic performance) than strength training.
What Gear Do I Need?
To start, just shorts and a t-shirt.  We've got loaner gis and MMA equipment.  Eventually you will need your own gi for BJJ and your own MMA gear.
How Many Students In A Class?
Class sizes varies, but on average there are 15-25 per class with many different experiences levels.  We also will have 2-3 instructors on the mat at all times.
Will I Get Hurt?
Let's be honest, this isn't a friendly game of softball.  You're learning to hit and break people, there are some bumps and bruises along the way.  BUT - it is very, very, VERY rare that injuries happen.  
What Does It Cost?
We have a few different levels for different paths.  On average our students pay $99 to $189 a month.
Is There A Contract?
Yes, we do a 12 month contract (required by law).  But we do not chase after clients nor continually bill them if they want to leave.  It's an agreement that we will charge you for a set service.
We have many repeat clients, and do not want to "tarnish" our reputation by charging you for services that you don't use.
How Often Should I Train?
In the beginning, we suggest training 2-4 times a week.  As you improve and want to focus on specific goals you can up the amount of training.  If you are planning on competing, you are training 5-6 days a week, sometimes multiple times a day.
When Are Classes?
We have BJJ, MMA & Submission Grappling classes 7 days a week, at least 2 times a day.  We offer morning and night classes, each with a different focus.  If you are new, get started with a 1-week trial and we'll schedule your first class with you.
Do I Have To Compete?
Absolutely not, but it is a great way to challenge yourself.  Not everyone wants to be a World Champion, but there are many local tournaments that provide you the opportunity to challenge yourself and improve.
How Long Till I "Get Good"?
This is up to you.  Everyone WILL get good, but it just depends on how much time you spend on the mat.  But, on average it takes about 6 months to 1 year for a student to develop a solid base for combat.
I'm Worried I'm Going To Look Stupid
Listen, everyone had to walk onto the mats the first time.  It's weird at first.  There's a bunch of people who you don't know who can all kick your ass :)  But, we promise you, that everyone is here to help you get better.  We all started from the bottom, and had support from our instructors and fellow students to consistently get better.
Reserve Your TRITAC Combat Fit Classes, Hosted Locally In Cromwell, Connecticut
Strength & Performance Training Classes, Hosted Locally In Cromwell, Connecticut
Call: 860-740-4132
Visit: 14 Alcap Ridge | Cromwell CT
Call: 860-740-4132
Visit: 14 Alcap Ridge | Cromwell CT
"If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them."
- Bruce Lee