Martial Arts & Self Defense

Classes in Manassas, VA

Kids Martial Arts & Self Defense

Classes in

Manassas, VA

Build confidence, focus, discipline, and real-world self defense skills in a family-focused martial arts program serving Manassas, Gainesville, Bristow, and Prince William County families.

Build confidence, focus, discipline, and real-world self defense skills in a family-focused martial arts program serving Manassas, Gainesville, Bristow, and

Prince William County families.

Training after school activity that helps your child focus, listen the first time, and stand tall.

About $5 a day to build habits that last.

Classes are limited space to keep our student to coach ratio

Make sure to book your spot now while it's still available.

Limited spots – this month only

Located Inside Manassas Mall

Serving Families Across Manassas &

Prince William County

25+ Years Coaching Experience

Family-Focused Environment

Beginner Friendly Classes

Real Self Defense Training

What age is best to start training martial arts?

Martial Arts programs for every age

Ages 4 to 7

Our classes help young kids develop listening skills, focus, coordination, and Courage in a fun, positive environment.

  • Listening

  • Following Directions

  • Confidence

  • Coordination

  • Respect

  • Social Skills

Ages 8-12

We combine martial arts, self-defense, fitness, and leadership training to help kids become their best both on and off the mat.

  • Discipline

  • Focus

  • Self Defense Skills

  • Leadership

  • Teamwork

  • Prep for Middle School

TEENS

Our teen classes build mental and physical strength while developing Inner Strength, leadership and accountability.

  • Self-Belief

  • Self Esteem

  • Goal Setting

  • Perseverance

  • Leadership

  • Accountability

Adults

Challenge yourself physically and mentally while learning practical self defense in a supportive environment.

  • Krav Maga

  • Self Defense

  • Fitness

  • Weight Loss

  • Stress Relief

  • Real Scenarios

  • No experience necessary

Women Self Defense

Empower yourself with Personal Growth and awareness to protect your space from potential dangers.

  • Krav Maga

  • Self Defense

  • Fitness

  • Weight Loss

  • Stress Relief

  • Real Scenarios

  • No experience necessary

Ages 4 to 7

Our classes help young kids develop listening skills, focus, coordination, and Courage in a fun, positive environment.

  • Listening

  • Following Directions

  • Confidence

  • Coordination

  • Respect

  • Social Skills

Ages 8-12

We combine martial arts, self-defense, fitness, and leadership training to help kids become their best both on and off the mat.

  • Discipline

  • Focus

  • Self Defense Skills

  • Leadership

  • Teamwork

  • Prep for Middle School

TEENS

Our teen classes build mental and physical strength while developing Inner Strength, leadership and accountability.

  • Self-Belief

  • Self Esteem

  • Goal Setting

  • Perseverance

  • Leadership

  • Accountability

ADULTS

Challenge yourself physically and mentally while learning practical self defense in a supportive environment.

  • Krav Maga

  • Self Defense

  • Fitness

  • Weight Loss

  • Stress Relief

  • Real Scenarios

  • No experience necessary

Women Self Defense

Empower yourself with Personal Growth and awareness to protect your space from potential dangers.

  • Krav Maga

  • Self Defense

  • Fitness

  • Weight Loss

  • Stress Relief

  • Real Scenarios

  • No experience necessary

Child in karate uniform with green belt, promoting confidence, focus, and positive role models at Family Legacy Fitness, featuring motivational text and vibrant background.
Child in blue martial arts uniform demonstrating self-defense techniques, promoting skills like situational awareness and boundary setting, with Family Legacy Fitness logo and vibrant background.

Many shy students begin through our Confidence Starter Workshop before transitioning into weekly martial arts classes.

What styles do you teach?

Mixed Martial arts MMA

Your Child Will Learn:

Krav Maga

Self-Defense

In Manassas, VA

Self-defense scenarios based on natural instincts and real bully situations. Learn to de-escalate, avoid, create space, defend, and get help.

Boxing & Kickboxing

In Manassas, VA

Training with targets and punching bags your child develops coordination, speed, timing, confidence.

When ready, safe sparring drills.

Grappling

In Manassas, VA

Our curriculum includes skills from BJJ, Judo, Wrestling to provide defense in all situations.

Karate & Taekwondo

In Manassas, VA

We teach the kids the performance skills of jump kicking, board breaking, and weapon performance skills with Nunchakus, Bo Staff, Kali Escrima, Kamas, Samurai Sword.

Boxing & Kickboxing

In Manassas, VA

Training with targets and punching bags your child develops coordination, speed, timing, Emotional Strength.

When ready, safe sparring drills.

Krav Maga

Self-Defense

In Manassas, VA

Self-defense scenarios based on natural instincts and real bully situations. Learn to de-escalate, avoid, create space, defend, and get help.

Grappling

In Manassas, VA

Our curriculum includes skills from BJJ, Judo, Wrestling to provide defense in all situations.

Karate & Taekwondo

In Manassas, VA

We teach the kids the performance skills of jump kicking, board breaking, and weapon performance skills with Nunchakus, Bo Staff, Kali Escrima, Kamas, Samurai Sword.

Why Families Love Family Legacy Fitness

Fitness, Fun, and Family All in One Place

Our programs aren’t just workouts, they’re experiences that build your family’s legacy.
We teach kids focus and respect and strength, and everyone the joy of moving together.

Follow Our Facebook Page for more recaps from events and classes.

Tim Rook Founder & Instructor at Family Legacy Fitness

CHIEF INSTRUCTOR

Meet Your Head Coach

Coach Tim Rook – 5th Degree Black Belt

25+ years teaching and coaching families across Northern Virginia.

Krav Maga, Kickboxing, Brazilian Jiujitsu (BJJ), Taekwondo

Actor, Stuntman, Fight Choreographer and Stunt Coordinator

Keynote Speaker for business conferences

  • Safety first every class

  • Positive Encouragement & Atmosphere

  • Clear goals & actions

"Your family will grow stronger bonds while building

habits that create & protect your legacy." - Tim Rook

We partner with parents to reinforce what you're teaching at home:

  • Respect with first time listening

  • Discipline to follow routines

  • Courage to try new foods and new challenges

  • Consistency is the key to success

  • Confidence to speak up for yourself

  • How to make new friends

  • Pereseverance to never give up

  • Leadership to help others on their journey

Life skills & Character development

What Your Child Gains from

Family Legacy Fitness

Confidence

For Kids & Teens

In Manassas, VA

Stand tall. Speak up. Try again.

Focus & Discipline

For Kids & Teens

In Manassas, VA

Better listening. Better habits. Better results.

Respect & Social Skills

For Kids & Teens

In Manassas, VA

Positive friends. Positive choices.

Confidence

Stand tall. Speak up.

Try again.

Focus &

Discipline

Better listening. Better habits. Better results.

Respect & Social Skills

Positive friends. Positive choices.

Self-Defense

Real scenarios. Prevention. De-escalation. Age appropriate response.

See more reviews on our Google My Business Page.

HOW IT WORKS

3 Easy Steps to Get Started

Pick your free trial time

or you can sign up for 50% OFF your first month today.

Meet your coach

Experience a class and see your growth in skill.

Choose a plan

Experience the difference a stronger mindset and more energy will have in your life.

PARENT PROOF & STORIES

Real Stories from Local Families

My son went from hiding behind me to running into class with a smile.

Shy to Confident in 60 Days

Within weeks, we noticed he followed directions the first time.

First-Time Listening at Home

Her teacher told me she’s participating more and staying on task.

Better Focus at School

Picture your child raising a hand with Determination in class.

Do you teach special needs children and those on the spectrum?

Yes, our instructors have the right temperament and patience to help your child succeed. We do encourage a free trial lesson to make sure you are comfortable with the environment and see your child in action. If a student needs specialized help, we ask that a parent or aid join them in class. We have seen many students succeed in our program. Parent's we understand the struggle to find a safe space for your child and only to be met with either "no you can't join" or to be asked to leave for being too disruptive to class. We know some children will be able to join class by themselves while others may need a parent or aid. If you are a parent who is willing to join your child on the mats and help them in class then we have a place for you.

Do you accept kids with Autism?

Yes, we accept kids with autism both high and low functioning. We do offer a free lesson for parents to evaluate our program. I'm confident you will see your child be encouraged in a positive environment. For some kids we encourage a parent to join them on the mat and assist with movements. I personally have seen children connect a verbal cue with a physical action like a kick after weeks of practice and support. I love that we can support all kids by meeting them at their level and reach their potential.

Does Martial Arts Help With ADHD?

Yes, we have seen how training helps kids develop habits for focus and concentration especially for those kids showing signs of ADHD. We have spoken with behavioral therapists and they agree it's a great activity for nerodivergent kids on the spectrum.

What if my child doesn’t like it?

Try a class first. You decide after you see your child smile.

What happens if my child is too shy?

Every child starts at their own pace with patient coaches. Confidence builds step by step. We invite them to watch class. Then if needed have mom, dad, or sibling join them. Usually within a few classes they open up. It's about taking time to help them to feel safe and then they will be ready to experience our training.

What if my child has behavior or attention challenges?

Our coaches specialize in building focus and discipline through positive reinforcement.

We’re busy can we switch days?

Yes! Pick any class time in your age group.

Do you offer adult classes?

Yes, adults and parent's have the opportunity to train too. Please contact us if you have any questions about this class.

How much does it cost?

Our programs start with a free lesson. Then 50% Off Your First Month Only $84 includes boxing gloves and t-shirt. You may then choose options:

1 Weekly Class is $150 Per Month

2 Weekly Classes are $169 Per Month (Recommended)

3 Weekly Classes are $194 Per Month

Unlimited Classes are $229 Per Month

Do you have contracts?

We offer month to month memberships with a flexible 30 day notice to cancel.

We also offer annual memberships if you pay for 10 months get 2 months free (non-refundable).

Members will authorize auto-pay through our system when you sign up.

Do you offer make up classes?

Yes, if you miss class we encourage you to come back at your convenience to any of our other age appropriate classes.

Do we need equipment?

FREE Uniform and gloves are provided when you enroll.

Whenever your child is ready additional gear may be purchased to join the sparring and weapons class. We often run specials to help parent's save on specialty items.

Do you offer special events?

We offer both paid and free special events.

Parent's Night Out includes pizza, games, and activities for 3 hours of fun

Camps & Seminars with themes like Bully Prevention, Back to School Success, Kid Safety Seminar, Goal Setting Workshop

Adult Training: Women Self Defense, Adult Self-Protection, 3rd Party VIP & Family Protection, Counter Car Jacking, Home Invasion Protection Seminar, Active Threat Response, & More.

Family Power Hour is our special weekend seminar with fun challenges that strengthen your family bonds while building habits that create & protect your family legacy.

FAQ

Limited spots – this month only

Join Family Legacy Fitness Facebook community, connect with parents, share experiences, and gain support, featuring a Facebook logo and inviting design.

Facebook Community

Parent's this is a great place to share highlights from your classes, workshops, and experiences with Family Legacy Fitness. See video recaps from events and engage in group discussions.

Why choose us?

Winner of Emerging New Business of the Year 2026 Family Legacy Fitness

More than just another Self Defense School

We host special events and opportunities for your family to grow together.

Home School EXPO

Gift of Skills EXPO

Family Legacy Conference

& More!

Visit our EVENT PAGE for more details!

Community Outreach

Our Head Coach Tim Rook has been volunteering for career days for over 15+ years at Manassas City Public Schools (MCPS).

Tim Rook has provided Free Seminars for 15+ years including:

Bully Prevention

Kid Safe Anti-Abduction

Women Self Defense

Read our Community News & Blog for more details.

We support our Manassas, Virginia community!

Family Legacy Fitness is local owned by Tim Rook and Mary Rook who both grew up in Manassas.

Tim Rook attended Weems Elementary, Metz Middle, All Saints, Osbourn High School, and Northern Virginia Community College.

Mary Rook attended Loch Lomond, Parkside, & Stonewall now Unity Reed High School, and Utah State University.

We believe strong families like yours build strong communities and we would love for you to become part of our mission.

Our mission is to strengthen your family connection while building habits that create & protect your legacy.

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Community Outreach

We volunteer with local schools at career days & PTO events helping our youth learn success & mindset habits as well as bully prevention.

Tim is a volunteer organizer for GEMS of Prince William a free entrepreneur resource group.

Mary is a volunteer secretary on the board of Art of Life Charities.

Active Members of Prince William Chamber of Commerce and Family Legacy Fitness won the award for Emerging New Business 2026.

We are the event organizers for the Home School Expo & Gift of Skills Expo at The Manassas Mall

We offer free Women Self Defense & Empowerment Workshops for non-profits like My Natural Me, Purple Runway, Local Shelters and communities for churches, businesses, and more.

Our team supports our local senior service & assisted living facilities offering special training and workshops.

We truly are on a mission to impact Manassas City and Prince William County families for all ages and stages of life.

Serving Families Across

Manassas & Northern Virginia

Family Legacy Fitness & Martial Arts proudly serves families throughout Manassas, Gainesville, Bristow, Haymarket, Woodbridge, Centreville, and Prince William County, Virginia.

Families choose our martial arts and fitness programs for confidence building, leadership development, self-defense education, discipline, anti-bullying skills, and family-focused growth opportunities.

Hours of Operation

Monday 4:00-9:00 PM

Tuesday 4:00-9:00 PM

Wednesday 4:00-9:00 PM

Thursday 4:00-9:00 PM

Saturday 9:00 AM - 12:00 PM

Family Legcy Fitness logo in Manassas, Va

Enroll & Save 50% | See Class Times | Call Now

Inside Manassas Mall

8300 Sudley Rd. L8

Manassas, VA 20109

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