For Women & Female-Presenting Individuals

Practical. Realistic. Beginner-friendly.

Hosted at Barbells & Birdies

Next Session: Date TBD (Spring 2026)

Self-Defense Foundations

Join the Interest List

Led by coach jenna

This workshop will be led by Coach Jenna, who has previously facilitated self-defense workshops focused on practical skills and confidence-building in supportive environments.

This is the first time she’s bringing this offering to Barbells & Birdies — and it’s designed specifically for our community.

This isn’t about fear.
It’s about preparation, awareness, and confidence.

Coach Jenna

  • RAD Systems Certified Women’s Self-Defense Instructor

  • Over a decade of Mixed Martial Arts experience

  • Experienced workshop facilitator

  • Passionate about helping women build strength and confidence

why this matters

Strength isn’t just physical.

Knowing how to:

  • Recognize red flags

  • Set clear boundaries

  • Use your voice

  • Create space

  • Break contact

…changes how you move through the world.

This Foundations class focuses on simple, repeatable skills designed for real-life scenarios — not complicated choreography.

What You’ll Learn

Awareness & Prevention

Environmental scanning, exits, posture, and presence.

Boundary Setting

Verbal tools, tone, and escalation awareness.

Core Techniques

Escapes from common grabs and holds.
Creating space and opportunities to disengage.

Guided Partner Practice

Controlled, coached drills in a supportive environment.
Participation is always optional and scaled.

No prior training required.

This Is Step One

Self-Defense Foundations is the entry point.

If there’s enough interest, an Advanced Level 2 session will be offered for those who want to deepen their skills with:

  • More dynamic scenarios

  • Increased decision-making under pressure

  • Advanced escape patterns

Advanced sessions will only be open to Foundations participants.

Who This is for

This class is for women and female-presenting individuals of all gender identities who want practical tools in a women-centered space.

No athletic background required.
No intimidation.
No ego.

Just skills and confidence.

registration

We’re finalizing the date now.

Spots will be intentionally limited to maintain safety and coaching quality.

Join the interest list to:

  • Get first access when registration opens

  • Receive early-bird priority

  • Be notified about Level 2 opportunities

Join the Interest List