Key West Police Athletic League Program Bone Island MMA

10/01/2026

09/10/2026

🚒🔥 A GREAT DAY WITH THE KEY WEST FIRE DEPARTMENT! 🔥🚒
We had the opportunity to take our kids over to the Key West Fire Department, and they had an absolute blast!
The firefighters showed them around the fire trucks, introduced them to the equipment they use, and gave the kids a chance to learn more about what firefighters do to help keep our community safe. 👨‍🚒❤️
Experiences like this are important. Martial arts is about more than what happens on the mats — it’s about community, respect, learning, and giving our kids positive experiences they’ll remember.
A huge THANK YOU to the Key West Fire Department and our local firefighters for taking the time to show the kids around and make them feel welcome! 🙏🚒
The kids thought the fire trucks were pretty awesome… and so did we! 😎🔥
KidsActivities MartialArts SupportOurCommunity

09/09/2026

🥊 WORKING THE BASICS — THE UPPERCUT
The uppercut looks simple, but the details make all the difference.
We’re focusing on building it from the ground up — good stance, proper rotation, clean technique, and bringing the hands right back to position.
🥊 Stay balanced
⚡ Generate power from the legs and hips
🎯 Keep it tight and accurate
🛡️ Maintain your defense
🔁 Drill it until it becomes natural
Fancy combinations are great, but strong fundamentals build great fighters.
Master the basics. Then build on them. 🦈🥊
Striking KeyWest MartialArts

09/08/2026

🥊 BOXING & KICKBOXING FOR ALL SKILL LEVELS 🦈
Never trained before? Perfect.
Already have experience? Come sharpen your skills.
At Bone Island MMA, our Boxing and Kickboxing programs are built for everyone — from complete beginners learning the basics to experienced athletes and fighters preparing for competition.
🥊 Learn proper technique
🔥 Improve your striking & combinations
⚡ Build speed, timing & footwork
💪 Get in incredible shape
🧠 Develop confidence & discipline
🏆 Train alongside beginners, competitors & fighters
You do not need experience to walk through our doors. Our coaches will meet you at your level and help you build from there.
Beginners welcome. Fighters welcome. Everyone gets better.
📍 Key West PAL Gym
🦈 Come train with Bone Island MMA!
KeyWest MartialArts Striking FightTraining

09/06/2026

Here is the schedule for Monday's classes. Everyone have a safe and enjoyable Labor Day!

09/06/2026

🔥 WARM-UP WITH A PURPOSE 🥊
A good warm-up isn’t just about getting sweaty — it’s the first part of training.
We use our warm-ups to get the body ready while sharpening the skills we’re going to use on the mats:
🥊 Footwork & movement
🔥 Punches, kicks & combinations
🧠 Timing & reactions
💪 Mobility & conditioning
⚡ Building good habits through repetition
Every minute on the mat should have a purpose.
Warm up. Lock in. Get better. 🦈
MartialArts KeyWest FightTraining

09/06/2026

🥊 KICKBOXING AT BONE ISLAND MMA 🦈
Another great crew putting in work! 🔥
Kickboxing isn’t just about throwing punches and kicks. We’re building timing, technique, conditioning, confidence, and real fighting skills every time we step on the mats.
Whether you’re brand new, looking for a killer workout, or want to sharpen your skills for competition — there’s a spot for you.
🥊 Kickboxing 5 Days a Week
Monday • Wednesday • Friday — 12:00 PM
Tuesday • Thursday — 6:30 PM
✅ Beginners welcome
✅ All skill levels
✅ Real technique. Real training. Great team.
Come train with us! 🦈🥊
MartialArts Striking TrainHard FightTeam

09/04/2026

🥊🔥 FIGHTER CARDIO HITS DIFFERENT! 🔥🥊

Being strong is great. Being technical is important.

But when you're exhausted, everything gets harder.

Your hands start dropping.
Your reactions slow down.
Your technique gets sloppy.
And every decision takes more effort.

That’s why we put such a big emphasis on fighter cardio.

It’s not just about being able to run for miles. It’s about being able to explode, recover, stay composed, and explode again — while someone is trying to do the exact same thing to you.

🥊 Push the pace
🫁 Control your breathing
⚡ Stay explosive
🧠 Think while you're tired
🔥 Keep your technique when your body wants to quit

You don't rise to the occasion when you're exhausted — you fall back on your training.

Build the gas tank. Then learn how to use it. 🥊🔥

09/03/2026

People everywhere!!!

09/03/2026

Up and over!