WEEKLY SCHEDULE

We have sessions 7AM to 7:30PM weekly.
Find descriptions and booking options below.

Self-Defense Schedule

CONSULT + ASSESSMENT 60 mins @ $75 Meet us, see our facility, and share your journey, goals, and challenges. We'll conduct an abbreviated Functional Range Assessment (FRA), providing an analysis of your joint capacity, tissue quality, and neurological control. With this data, we’ll guide your next steps in treatment or training, helping you decide if Excelsior is the right fit for you. WHAT TO EXPECT

FUNCTIONAL RELEASE THERAPY 60 mins @ $150 Treatment sessions take place on a therapy table. The work seeks to alleviate chronic pain, correct poor motor patterns, restore full range of motion, and increase function. Our work is informed by anatomy, physiology, exercise science, the research of Functional Range Systems®, and tissue-specific joint-specific bodywork. WHAT TO EXPECT

FUNCTIONAL STRENGTH COACHING 60 mins @ $90 One-on-one training targeting the joints, muscles, tendons, ligaments, and fascia that drive your movement—focused on what you need for daily life, activities, or sport. We use top tools like CARs, PAILs/RAILs, end-range strength training, progressive overload, and the Internal Strength Model® with everyone from rehab clients to pro athletes. WHAT TO EXPECT

KINSTRETCH 60 mins @ $20 A small group class focused on end-range strength training: : tissue-specific and joint focused targeting of the muscles, tendons, ligaments, and fascia that create movement. This approach rehabilitates, strengthens, and safely increases range of motion and joint control—prerequisites for all movement. Please bring a yoga mat; extras are available if needed. WHAT TO EXPECT

FREE INFO EVENT Sunday June 8 1:30- 3PM Girls and women ages 13+. Discover how you can improve your defense skills and fitness with us! We’ll discuss common threats identified by law enforcement and survivors, do a few hands-on live demos of potential responses, and share how Excelsior is creating a space to practice these skills as part of a healthy lifestyle. ABOUT THIS EVENT ABOUT OUR SELF-DEFENSE

COLLECTIVE DROP-IN Sundays 1:15-2:15PM @ $20 Begins June 14. No booking required. For girls and women ages 13+. We warm up with strength and mobility work, then practice skill development. We look at common threat scenarios, and responses including awareness, boundary-setting, distance management, and leverage— instead of relying on force or athleticism. ABOUT OUR SELF-DEFENSE

INDIVIDUAL COACHING 60 mins $70 per session, or save with a package of 4 or 8 sessions. Starts June 9. Girls and women ages 13+. For personal development, fitness, homeschool, and more. If you have your own goals or time frame, or some specific needs when training, individual sessions are a great option. One time, weekly, bi-monthly— set a schedule that works for you (see the “Individual” times on our schedule). ABOUT OUR SELF-DEFENSE

SMALL GROUP COACHING Starts June 9. We work with groups of 2 or more participants ages 13+. If your group has its own goals like team-building, leadership, or mother-daughter training, small group sessions are a great option. Build a schedule for your group (see the “Group” times on our schedule, other times may be available by request). Contact us for full details, pricing, and booking. ABOUT OUR SELF-DEFENSE

THE LATEST FROM EXCELSIOR