Lessons from the Cellar Gym’s 2025 WAKO Tournament Gold Medalists

By Naomi Dornfeld

Perhaps one of the greatest benefits of training somewhere like The Cellar Gym is that it offers the chance to develop and grow as an individual in the context of a thriving community and team. Students across a wide variety of skill levels, experience, and disciplines have access not just to thoughtfully structured class curriculums and invested coaches, but learning opportunities from teammates. 

Earlier this year, competitors from Cellar Gym traveled to the 25th anniversary Arnold Cup in Columbus, Ohio to fight in the WAKO (World Association of Kickboxing Organizations) National Tournament. Of the 15 fights our members participated in, we had 7 wins and 5 Gold Medals. 

Our gold medalists, Ava Kehrer and Liam Doo, both secured their opportunity to fight at the 2025 Junior Pan American Championships in Punta Cana, Dominican Republic. Sam Bailey, Javier Huerta, and Chris Cichon won their chance to fight in the 2025 Adult World Championships in Abu Dhabi, Capital of the United Arab Emirates. Chris Cichon, the Cellar’s former owner and head coach, made an incredible return to the mats and also secured his opportunity to compete in Light Contact Kickboxing in Abu Dhabi.

I sat down with Ava, Sam, Liam, and Javier to hear some of the things that worked for them and what they might suggest to others preparing for upcoming Kickboxing and Muay Thai fights. Whether they serve as reminders or new insights, lessons from the 2025 WAKO gold medalists demonstrate the value in owning the win, training how you want to fight, passing on the brawl bait, and being a team.

Own the Win

“Go in hesitant and you already lost the fight.” -Javier Huerta

One thing all the fighters had in common was a resolved commitment to their outcomes. Each of them made a choice well before the clock started ticking in the first round, that the win was already theirs. They made it a point to align their actions and energy to make it reality, in training and in performance.

Visualization

“I believe in the Law of Attraction,” said Liam, when asked about his mindset during training. “So, if you can visualize it, you can make it happen.” For him, owning the win ahead of time was helpful not only in fighting with confidence, but also in staying motivated and disciplined with his workouts during camp. 

Similarly, Ava shared the importance of visualization and how choosing to envision having her hand raised at the end of her fight throughout camp shifted her performance compared to her previous fight. 

“I feel like I got in my head so much before the TBA tournament, and all I could do was think ‘what happens if they don’t raise my hand’, you know? I would think about it all the time. And I lost. But this time I only let myself think about getting my hand raised – it made me so much more excited, and ready to go.” 

Mindset

Beyond owning the win, Javier approached his final fight of the tournament aiming to make a statement about being the best. “I wanted to go out there and say, ‘ain’t nobody better than me.’ And that’s what I’m going to continue to do moving forward: believe that I’m the best and then show it. The mental game is a big part that people miss out on. A lot of people go out there nervous and scared. Go in hesitant and you already lost the fight.” 

Working to have a productive mindset can apply to everyone learning. Anyone choosing to invest in their own personal improvement has the option of looking forward and saying, “That’s the outcome I want for myself and I’m going to work toward it like it’s a sure thing.” 

Train How You Want to Fight

Consistently practice good habits and technique if you expect to fight with good form.

Preparation through strength and conditioning, working combos in training, and maintaining a positive mindset helped get all the gold-medal winners where they aimed to be. But more than just showing up to drills and going through the motions, they proved the value of practicing with intent. 

Skill Development

The biggest difference Ava saw between her previous fight and this one was in her movement, bouncing around on her feet, and working angles, which she credited to consciously improving in sparring and drills. She also observed a training opportunity to continue developing in her levels of aggression. 

“In training, I am too nice,” she admitted. “It’s hard to be aggressive when the people you’re fighting are people that you know and love. But it does affect me in the ring, so I am focused on being more consistent with practicing my pressure fighting, now.”

Muscle Memory

“I noticed he’d come in with his hands down…so I’d capitalize on it.” -Liam Doo

During Liam’s fight, he noticed his opponent had a habit-formed weakness that he was able to use to his advantage. “I realized like he’d come in with his hands down. He’d be a little skittish. He’d be kind of scared. So, I’d try to capitalize on that and feint a lot; it was perfect. It helped so much.”

Likewise, Sam noted, “How you train is really how you fight. The same combos won’t necessarily come out but if you’re practicing putting your hands up immediately after a combo, staying in your stance, or bouncing around, that’s huge. It’s key.”

Pay-Off

The reward of giving 100% during the camp workouts is being fit when the points count. “The strength and conditioning with [Coach] Ben during camp is always a big help,” said Javier. “I mean, I’m never worried about getting tired. And I have been tired in fights before. That’s the worst – a feeling that you’re not gonna be able to defend yourself. The strength and conditioning is one of the biggest things that helps me along in camp.”

Whatever our discipline, it’s a good reminder that however we practice is how we perform. If we drop our hands in training, we’ll drop our hands in a fight, and if we cut corners during all our cardio workouts, we run the risk of being exhausted in a ring with someone who wants to knock us out. 

Pass on the Brawl Bait

Attack with composure and precision, not with wild, reactionary impulses.

Volume, power, and pressure add value to a boxing strategy, but brawling may be best reserved for the brew pub. When an opponent wants to brawl, they rely heavily on landing one good shot to win and are often willing to take a beating in order to get it. A more technical fighter focuses on footwork, range, and intentional punches to get the KO.

Going into his second and last fight of the tournament, Javier knew that his opponent was a heavy-handed fighter with a strong, boxing-forward reputation. Unphased, he trusted himself to shut his opponent down by striking on his own terms. He went in thinking, “this kid ain’t’ gonna touch me. It’s gonna be zero to whatever I’ve got.”

“Coach had said, maybe there’s a part of you that just wants to go out there and knock somebody out…to get in there and brawl with him. But there’s no need to put yourself at risk where they can get you. Don’t give him a chance to catch you.”

Passing the temptation to brawl from the jump, he used well-articulated and mindful attacks with knees and teeps, and practiced range-control in his combos to outscore with a unanimous-decision win. 

No Thanks

Similarly, Sam’s opponent had a history of dominating with a strong right hand, as observed from some public highlight videos. Sam noted that his experience with these fighters shows that he goes rough, hits hard, and tries to draw fighters into no-holds-barred situation. Sam made it his strategy to avoid it.

“It can be a challenge to stay composed when someone is swinging as hard as they can on you,” Sam said. 

He controlled his energy and form throughout the fight which included landing one beautifully executed head kick and a slip to hook that knocked his opponent down, (for the third and final time, in the second round). Sam’s opponent threw his punch so hard that missing the shot off-balanced him and made him especially vulnerable to Sam’s effective counter.

“The one time I did get clipped,” Sam confessed, “was when I decided to brawl a bit.”

Strategy

For Liam, the lesson was a growth in learning to calculate when and how to come in with power and pressure. “When I was in C class, I was like, I’m just gonna punch them as hard as I can,” he explained. “But then I’d gas out first round. Now that I have more fights, I was able to think it through: maybe throw it a little less power right here, throw this with more power…I could more intentionally pick my shots, understanding where I was and how I was feeling.”

One thing a fighter can do to evade getting baited into a brawl is to be aware of their own impulse to match energy and consciously choose to stay present in their own strengths. Allowing ourselves to get worked up in nose-to-nose combat is an expensive risk in terms of energy and exposure. So, unless our strategy is to withstand the most strikes and trust that our last one is going to be the hardest hit, it might not be the move.

Being a Team

“Martial Arts is what it is because of the people.” -Sam Bailey

Reflecting on other important parts of the tournament experience, all the WAKO winners noted the difference it makes to be a part of a team. From strength and conditioning groups to sparring partners to carpooling with fighters on the card, not going it alone made a positive difference for them.

With consideration for how the events themselves shape team dynamics, Sam said, “Going to these competitions and traveling makes a big difference. Traveling together really bonds the team in a different way. Martial Arts is what it is because of the people. So, to spend more time with those people, to travel together, see people that we’ve seen before, and meet new ones is a really, really, blessed experience.”

One of the clearest examples of how we can learn from one another at the gym is in Ava’s reflection of training the way she wants to fight, referencing another member’s fight camp weeks prior. “When Kailey was getting ready for the Ignite fight, in shark tanks and training, she was so consistent; and during her fight, she was consistent: power, speed, pacing, every round, so consistent.” Ava expressed sincere gratitude for the support in the community and extended her heartfelt reciprocity, “I’m here for everybody. Always.”

“I’m always happy to help,” Javier said, thinking about how he could share the things he’s learned that have led to his recent success. “If people have questions, fight related or mindset related, it’s kind of what I’ve been doing for the last several years, so feel free to reach out.”

Moving Forward

Both Sam and Javi are planning on a couple of fights this summer before heading to ‘Worlds’ and gearing up for MMA competitions. Ava and Liam are planning on fighting in the TBA tournament in June and working towards the Junior Pan Am Championship. They all have long term aspirations to take their talents and skills as far as they can go.

Before wrapping up our conversation, Sam expressed his encouragement to other members to try competing, if you haven’t, and if not interested in competing, attending the fights as you’re able. It makes a big difference. With many upcoming fight opportunities for both novice and more experienced fighters, now is a good time to take advantage of the resources and support in the community. 

To help develop your technique, you can hire Sam for private lessons! Many students (present company included) can attest to his knowledge, expertise, and coaching skills. He’s great to work with. Send him an email at sam@thecellargym.com to get in touch with him about the options!

Both Ava and Liam are raising money for their trip to Pan Am! You can support them by buying a shirt, sponsoring them, or by donating. 

Congratulations Ava, Liam, Sam, and Javi! We appreciate you sharing your experience with us and will be cheering you on as you prepare for your championships!

Cody started the night off with a unanimous decision victory! He landed some giant low kicks and well timed cut-kicks to break his tough opponent down. December picked up the 3rd round TKO victory via body kick!! It was a great back and forth battle, but December’s pressure and knees/kicks to the body paid dividends. Congratulations Cody and December!!!

The COVID-19 pandemic has us all trying to find ways to replicate the gym experience. We all miss the sound of people hitting pads, coaches yelling and encouraging, and most of all, the community. When people first began staying at home, The Cellar Gym immediately uploaded taped lessons onto the website, and those worked well.

Soon after the taped lessons went up, the gym moved to “distance training 2.0” with daily Zoom classes that very closely mirror the actual schedule – and the actual experience. Now you can hear Coach Ben, Coach Darcie, Coach Kenn, and Professor Mauricio calling out the exercises in your own living room or basement. You can see your gym-mates sweating through early morning squats along with you. And if you want, you can access a recording of the class to check on your technique and see what you can improve on. The Zoom classes have been a godsend for the Figueroa’s, who have become accustomed to training and seeing their gym mates and coaches every day of the week.

“We are all going to the Zoom classes,” said Carrie Figueroa. “It breaks up the day. When you’re stuck inside all day, being able to take these classes makes everything a little bit better.”

Carrie and her husband, Edgar, and two daughters, Vera (7) and Evelyn (6), started training at the Cellar in March 2019. The whole family took to it immediately. Initially, Edgar was looking for a gym that could teach the girls self-defense and satisfy Vera’s growing thirst for kids martial arts. They ended up choosing The Cellar for a few reasons: the kids Brazilian jiu jitsu and Muay Thai classes meant the girls could learn how to grapple and how to do stand up; the fitness kickboxing classes appealed to Carrie, who wanted to get back to pre-baby form; and Edgar wanted to slim down, too. 

The family made the Cellar a part of their life. Carrie went to the Monday-Wednesday-Friday 6am kickboxing classes, so Edgar took the girls to school on those mornings. The girls started going every day, Monday through Saturday, in the evenings and both parents lost weight during the Fire and Ice challenge. Vera took silver in her first Bjj competition. 

“It’s made us all happier,” said Carrie. “It’s brought us closer together as a family, we’re healthier, have more energy. For the girls too, I think it’s amazing for them to see so many strong women like Coach Darcie, Coach Katie, and Pam-Bam … whenever Pam fights, the girls get really excited and that’s awesome to see …. ”

“I love the results I’m seeing,” Edgar added. “I went from 224 to 206, and Carrie is looking great. The girls love it. We’re happy.”

So when the gym closed down, the Figueroa’s had a fixture of their life replaced with the ennui of sitting at home waiting for the virus to run its course. When the Zoom classes went online on April 13, the whole family signed on right away.   

“The kids used to get very upset if they got in trouble or something and we told them we weren’t going to the gym,” Edgar said. “And during this lockdown, they needed something to let some steam off, get back to what they love doing, and at least see and hear their coaches.”

“The gym is holding up their end of the bargain,” Carrie added. “I know a lot of my co-workers have given up their gym memberships – at LA Fitness or one of those other big chains – but the Cellar has really come through for us during this lockdown.” 

“We’re very satisfied.” The Zoom classes are available to all members. For more information about the online classes and memberships, please contact Darcie at darcie@thecellargym.com.

Stretch #1 – Trap
People with sedentary jobs often have a tendency to lift their chins up, slouch their shoulders, causing the shoulders to slightly elevate. This stretch will help the trap lengthen and relieve a little tension.

Stretch #2 – Scapula
Another common tendency that occurs when sitting often is for your shoulders to move forward. This also occurs in athletes with a “rolled forward” posture such as a boxer, wrestler or kickboxer. This stretch properly puts the opposite shoulder in place by having the hand behind the back, and looking from the hand behind your back opens up the scapula and lets the stretch fall just below and behind the shoulder blade.

Stretch # 3 – Neck Flexors
When the trap and scapula are overactive or agitated, the neck flexors are also compromised. A common way of stretching out this area is to roll your neck out and grab below their ear and above the base of the neck. This stretch will target that area and relieve tension.

– – – Recap – – –
The Trap, Scapula, and Neck Flexors can become agitated from a number of things. Most common are sedentary lifestyle, a lot of sitting, and looking at a screen on a desk all day. Other common reasons include trauma and playing contact sports like wrestling, football, and kickboxing. These 3 stretches all target the posterior part of the upper “shoulder girdle” (ex: where a set of football pads would sit). Please, see your Doctor if any numbness, tingling or other issues are present.

Youth competitors from 10 different gyms made their way to The Cellar Gym to compete in the  USA Muay Thai Federation (USMF) Youth Development League (YDL) tournament on February 1, 2020. The purpose of the YDL is to provide a safe and fun environment for athletes ages 4 through 17 to showcase their skills, meet other kids who share their interest in Muaythai, and gain valuable life lessons through competition.

The YDL was created to help develop youth Muaythai in the United States. The YDL is helping to grow the sport of Muaythai in America through:

• Education! After each bout, kids receive a score report from a USMF trained official. The report assesses their Balance, Position, Accuracy, Composure, and Power. Kids also get notes about what they did well, and what they can work on.
• Safety! There is no head contact allowed in YDL bouts. In addition, kids wear shinguards, gloves, head gear, and chest protectors to keep injuries to a minimum. Referees also monitor power levels, so that everyone can learn without the fear of getting hurt. In addition, removing head contact and using full safety gear forces kids to focus on using solid Muaythai technique.
• Experience! Many of the world’s best Muaythai athletes come from countries that have very strong Youth Muaythai programs. Athletes from these countries may have 100-200 bouts by the time they are competing as adults! The YDL gives kids in the United States the opportunity to get the same experience as kids in other countries.

37 young athletes traveled to The Cellar Gym from Minnesota, Iowa, Illinois, Wisconsin, and Manitoba, Canada to participate in the event. Almost all the kids got 2-3 matches in one day. We were so impressed with their technique, sportsmanship, and determination!

Events like the YDL tournament can teach kids valuable lessons about how competition works in a supportive, fun, and friendly environment. As they get older, kids will face competition in school, at work, and in other areas of life. Martial arts events like these give kids the opportunity to learn that if they work hard, they can feel proud of themselves for trying their best. For example, 8 year-old Aurelia found herself a little overwhelmed when her second match was with a more experienced child. She wasn’t sure if she wanted to continue. After a little extra encouragement between rounds, her coach asked if she wanted to keep going. A look of determination crossed her face as Aurelia took a deep breath and said, “Yes, I want to keep going. I can do it.” Aurelia finished the match strong and was beaming with pride as she walked off the mat to high-five her coach. We are so proud of Aurelia and all the kids who dug deep and gave their very best!

As the day continued, we saw lots of incredible punches and kicks, but we also saw kids having fun, making new friends, and becoming more self-confident. We want to give a HUGE shoutout to all the teams and parents that traveled to participate and support youth Muaythai, as well as our fantastic officials that made this event possible: Pete Peterson, Ryan Blackorby, Kenn Glenn, Pam Sorenson, Pat Kelly, December Htoo, Pom Lieng, and Ken Tran. Thank you all so much! We are very excited to see Youth Muaythai continue to grow in Minnesota and the Midwest and we can’t wait until the next one!

Congratulations Ryan!!!

Congratulations to Professor Rob Klink and all of the students who were were promoted in belt rank tonight under Checkmat Professors: Mauricio Carra, Dave Margraf, and Lemmy Sturua!

After starting the first round slow, December turned the intensity up in the second round and finished with a 3rd round KO! Congratulations December! He now moves to 5-0 as an amateur!