Women’s Fitness Classes

This class is a mix of workouts using bodyweight, kettlebells, dumbbells, battle ropes, medicine balls and many other equipments. It offers a challenging workout that will keep your heart rate up forcing your body to burn more calories * than through traditional cardio and weight lifting. Watch this video for a quick idea about this class. Enjoy!


The challenge workout for this class is based on HIIT or High Intensity Interval Training. Which it means the workout is performed by short bursts of very high intensity exercises with periods of recovery, where our instructor Fafa Rocha will “nicely” push you to your limits ( and she does a great job of doing it!) The program is focused on building strength, endurance, flexibility, core strength and increase metabolism.

The bottom line is that you’ll see results often in a fraction of the time it would take other types of workout.

This class is recommended to women who wants to:

  • Lose Weight *
  • Tone Muscles *
  • Get In Shape Quickly *
  • Get Stronger *

FAFA ROCHA – Women Fitness Instructor

Fafa Rocha has been involved in the fitness world for over 7 years now. She is is a kettlebell specialist. She teaches drills for professional athletes and beginners. The majority of our students that practice Brazilian Jiu Jitsu also participate in the classes to help to take their fitness to the next level. Coach Fafa is a Blue Belt in Brazilian Jiu Jitsu. She is Vagner Rocha’s wife. Mother of two, she teaches many moms how quickly become fit and loose weight. All of our students have seen a lot of improvement since started to take our Women Fitness classes. Don’t matter what’s your goal: lose weight, build up muscles, improve cardio, build confidence, speed up your jiu jitsu game or simply being fit.

Here’s what our students say about our fitness classes:

General Disclaimer: The people and testimonials on this website reflect the results of committed and dedicated individuals. There is no guarantee of specific results. Individual weight loss, fat loss, and muscle gain results – as well as all other results more generally – may vary from person to person.

I started the Fitness Women class early this year (2016) and what an adventure it has been! I have lost over 20 pounds, lost couple inches all around my body. My clothes fit better, I feel stronger and my confidence is at an all time high. Coach Fafa’s attention to details  and her one-on-one coaching has been paramount for my body transformation. Buying clothing is fun again!!! This class has been a life changing. If you are overweight and have no motivation, don’t hesitate in trying on this class! I’m so glad I joined in this wonderful group of ladies that had same goals as I did! *

Yaireliz Cruz

I got introduced to Vagner Rocha Martial Arts couple years ago and within a year of participating in the Women Fitness class I went from 142lbs to 127lbs. I feel so blessed to have met Coach Fafa. My life changed and my fitness improved to another level. Her workouts always kicks my butt and makes me wanna push harder. When I started working out with Fafa, I could hardly do anything, I felt defeated and sad, but then she started working out next to me, correcting  my form, helping me staying positive and motivating me with lots of energy, always encouraging to be a  better version of me.  THE RESULTS you will get from her classes are amazing and so is she as an instructor and a person! Thank you so much Coach Fafa and everyone at Vagner Rocha Martial Arts for all the support and motivation. This gym is not only a gym, here you will find family and friends! Don’t think twice about doing this class, you will have absolute no regret! Fafa is an expert in squats by the way!!! #bootybyfafa *

Anastacia Reyes

I have been working out at Vagner Rocha Martial Arts for almost 2 years now and I couldn’t be happier. Working out with Coach Fafa has helped me reach my goals. I’m stronger, more flexible and a have lot more of energy thanks to her. Fafa will definitely push you to your limits and make you love the results! *

Annery Lucia

I’ve been doing the women fitness classes for a while now. Coach Fafa is very spontaneous with her workout routines which it keeps me motivated every time I come to class. My daughter does the kids class while I work out with the rest of the moms! This is an amazing gym! There is a real family feel inside and you can tell how much everyone cares about teaching and helping each other. The results from the fitness classes are so rewarding. I NEVER FELT STRONGER OR IN BETTER SHAPE AFTER JUST A COUPLE WEEKS! REALLY GREAT PLACE CANT SPEAK HIGHLY ENOUGH ABOUT IT!! *

Heather M

I lost 35 lbs and more than 10% body fat!!! Fafa is an amazing coach! Best I ever trained with! She keeps me motivated and makes me want to come to class! I couldn’t have done it without her! *

Vivian Arriaga

I have done Fafa’s class for about a year now, and the results are incredible, I lost a lot inches around my waist and I feel myself a lot toner! *

Mellissa Dominguez


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