Classes to improve your confidence, resilience, and autonomy


Group Exercise Classes and Personal Training to keep you healthy and in top physical condition

be a bad target

what does it mean?

“Be A Bad Target” means being fully aware and engaged with your surroundings. It means knowing how to assess it for potential danger and what to do to evade it. It means having resiliency in times of intense stress and total confidence in your abilities, the kind that only comes with adequate training and preparation. 

4 session Training COURSE

F8 is a safe and supportive environment to build crucial situational awareness and self-defense skills that are nearly impossible to learn anywhere else.  We offer Springfield’s only Live Action Simulation where on your final day of training you’ll meet our “Red Man” (a padded up law enforcement officer) in a padded room and you will be able to use full force to GET OUT!  This training will give you the adrenaline rush and confidence you’ll need to know you can handle yourself in any situation.

$225 for 4 90minute Training Classes or $150 Student/Senior 65+ 

our team

Meet our team of experienced professionals

Mollie McGinnis Estes


Mollie has been a Personal Trainer and Fitness Instructor in Springfield, MO for over 20 years. She holds a variety of certifications from ACSM Personal Trainer to Group Exercise Instructor in TRX, Barre, PiYo (Pilates/Yoga), Kettlebell Training and RYT-200 in Yoga.  She is passionate about helping people achieve their goals with a diverse approach to health and wellness.  Using her diploma in Advanced Nutrition she can guide clients in proper eating habits that exceed any “diets” out there and takes a sustainable for life approach to food.  Mollie has worked with Bodybuilders to Beginners and loves seeing her clients and class members learn to appreciate these amazing bodies we’ve been given!  When she’s not in the F8 Gym you can find her enjoying the great outdoors with her husband, 2 kids and 2 dogs.

Gretchen Stokes-Lambeth


As a fitness instructor and Personal Trainer for the last 20 years, Gretchen has spent a lot of time doing what she loves- pushing others on their journey to a healthier lifestyle and to reach their fitness goals. Gretchen is an ACSM certified Personal Trainer and FitTour Group Exercise Instructor that always thinks of creative ways to get her clients and class members healthy and fit. When not in the gym she loves traveling with her husband and sitting in the bleachers as a mom for her kids sporting events.

Nancy Propst


Nancy has been in the fitness industry for over 20 years as the former Group Exercise Manager for CoxHealth Fitness Centers. Her Bachelors degree is in Health and Wellness Promotion, and she holds certifications in Run Coaching through RRCA, ACE Clinical Exercise Specialist, RYT-200 Yoga Teacher, along with others such as Pilates and Post Rehab instructor. Nancy loves working with Senior Adults, but on the other end of the spectrum loves teaching run groups and boot camp type classes. She also enjoys hiking and being outdoors with her husband Bob, and playing with her two dogs!

Janis douglas


Janis has worked in healthcare for 27 years while also pursuing certifications and experiences in the health and fitness industry. She owns Collective Soul Wellness, a life and conflict coaching business that helps people find a healthy balance in their lives. Over the past few years Janis has added group fitness and ACE Personal Training certifications to her repertoire. With a black belt in Taekwondo, she enjoys empowering women with her self-defense knowledge. Outside of her time in the hospital and gym, Janis loves hiking and spending time with her family and friends (of which she has many!).

Ronda Shirley


F8 is the premier destination for women’s situational awareness self-defense training and boutique style fitness with small group classes and one-on-one personal training.


Have a question?