Signature Services

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Functional Fitness

Our Functional Fitness class gets you in the best shape of your life in the shortest amount of time possible using only the most effective and efficient methods available . Read More
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Mixed Martial Arts & Self-Defense

Our Mixed Martial Arts class introduces beginners to and guides advanced practitioners through proven and effective techniques in sport and combat. Our Self-Defense class teaches proven and effective techniques to defend yourself in any situation.

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Yoga

Our Vinyasa Power Yoga class builds flexibility, strength endurance, balance, awareness, and focus through a vigorous series of postures linking movement to breath. Our Hatha Flow Yoga class invigorates, rejuvenates, and relaxes while emphasizing postural alignment.

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Try Water and Rock Studio for Free

To request a free demo in any one of our offerings click on the big button.

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Request An Appointment

Check out our calendar and request appointments. View Schedule
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Purchase Ongoing Appointments

Purchase ongoing private or semi private class appointments.

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Free Weekly Semi Private Class

Request to attend our free weekly semi private class. Free Water and Rock Class

Latest Blog Posts

  • Root Veggie Fries with Ketchup (Paleo, Grain-free, Gluten-free)

    Root Veggie Fries (Paleo, Grain-free, Gluten-free) For all of you fry lovers out there…or root veggie lovers…here’s a simple and yummy way to get your veggies in! I use sweet potatoes, parsnips, and carrots for this. Rutabagas are another good choice, and may simulate white potato fries a little more. You can use this recipe [...]

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  • Chia Flax Super Cereal (Paleo, Grain-free, Gluten-free)

    Chia Flax Super Cereal (paleo, gluten free, sugar free) I love eggs for breakfast. I eat them everyday, with homemade sauerkraut. I feel empty without it. BUT, as someone who was raised on cereal and who still craves that crunchy goodness in a bowl with cold milk once in a while, I understand why one [...]

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  • Winter of Activity (with workouts to try at home!)

    Winter of Activity (with workouts to try at home!) Winter is officially here. I’m writing this post in an effort to discourage you/me from that urge to simply…hibernate. Yes, it’s cold. But life goes on! We can’t let a little cold, gray weather throw us off track and shut our bodies down! We need to [...]

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  • Southern Sausage Balls, Paleo-style (Paleo, Dairy-free, Grain- and Gluten-free)

    Southern Sausage Balls, Paleo-style (Paleo, Dairy-free, Grain- and Gluten-free) Every year around holiday time, I, like many people, reflect on family traditions, good and bad times of past holidays, and new traditions that I hope to start with my own family. Food was always a big part of our family get-togethers and no holiday was [...]

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  • Top Ten Round-up: Holiday Treats! (Paleo-friendly, grain-free, refined sugar free)

    Top Ten Round-up: Holiday Treats! (Paleo-friendly, grain-free, refined sugar free) Like me, many of you enjoy sweets and treats. Ok, pretty much all of you do. The mere thought of making it through the holidays without “goodies” makes me, well, a grinch. So I’m here to tell you that you can still have your favorite [...]

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  • 21 Favorite Must-try Paleo, Grain Free Thanksgiving Recipes

    21 Favorite Must-try Paleo, Grain Free Thanksgiving Recipes ​I started out thinking I’d write a post to include holiday recipes for Thanksgiving all the way up through New Years, but soon realized that Thanksgiving deserves its own post.  There are just so many delicious and healthy recipes to choose from! This was a fun post [...]

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  • Healthy Thanksgiving Ideas (paleo, gluten free)

    Healthy Thanksgiving Ideas (paleo, gluten free) For anyone changing their lifestyle and starting a new way of eating and thinking about food, holiday time can be daunting. There are limitless opportunities to cheat, and in many circumstances, few options that include grain-free, gluten-free, non-GMO, much less Paleo foods! Holiday parties, cookie trays at work, candy [...]

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  • Garlic Mashed Cauliflower (paleo, gluten free)

    Garlic Mashed Cauliflower (paleo, gluten free) This is a great alternative to mashed potatoes. If you haven’t tried it yet I encourage you to! As someone who has never been a huge fan of cauliflower I can attest to its yumminess! You can make it a creamy or chunky as you like, and as buttery [...]

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