You are on the left in the picture below. The "thug" on the right is trying to distract you into a conversation and is walking directly toward you in a parking area. He's already closer than you're comfortable with. Should you run? Attack him? Try to scratch him with your car keys? Fight back when he attacks you? Come in and safely train for this common attack situation.

Benefits Of Training With Athena Women:

  • Experienced instructors focused on student goals

  • Mental and physical preparation to survive threatening situations

  • Endorsed by Law Enforcement Officers

  • Challenging but not overwhelming   

Woman fights off would-be rapist. This is full of details you can learn from: she was attacked in a jogging area (very common), and she credits self defense training she'd had only three weeks earlier for her successful escape from an experienced sexual predator. Watch her inspiring account of fighting back. Click HERE for video. Train with us to learn similar common sense self defense.

When We Say Efficient Instruction, We Mean It.

Self defense skills are gained incrementally. That’s true of Athena training also, but with one important difference: After just a single two-hour lesson you come away with initial avoidance and defense skills. We don’t waste your valuable time.

Here’s the plan for what you will learn and practice in those two hours:

  • What Maryland law says about self-defense (you’ll be surprised).
  • What to do if someone is following you.
  • How to know where you should target your strikes on an attacker. (We'll show you a simple way.)
  • Your body’s many built-in weapons.
  • Four things your nervous system will do to you that will make it harder for you to fight back.
  • How our training will help you overcome those reactions.
  • There is no such thing as self defense.
  • How to block the strike that predators most often use.
  • Punching is a bad idea unless you're accustomed to it so we train you to do a better strike.
  • You will drill correctly striking particular targets on a dummy and other objects with your hands and feet.
  • The danger of someone grabbing you and how to escape wrist grabs.

You don't have to attend more than one class to learn those skills. If you like our training and decide to attend more of our Saturday Athena classes, you will learn proper alertness levels; how to scan for and identify troublemakers; defense and escape against strikes, grabs and chokes from your feet; being assaulted while sitting; and escaping being trapped on the ground face up and face down.

  • NEXT CLASS: Saturday, July 1 from 2:00-4:00PM.
  • Does self defense training work? See our Self Defense BLOG.


  • Comfortable workout clothing that will allow you freedom of movement. (Because you will do both standing and ground techniques, you might prefer long clothing for your arms and legs for the ground work and have short sleeves and shorts underneath that you can switch to in order to keep cooler for punching and kicking drills.)
  • We have a locker room where you can change (bring a padlock if you wish).
  • While training at Kreimer’s Karate Institute you will be barefoot or in socks, as you choose.
  • You will be able to wear eyeglasses during most of your training.
  • Enthusiasm!

Please do not wear:

  • Jewelry, except plain wedding band.
  • If you have items not removable we will let you know whether you can safely practice with a training partner or striking pads.
  • Long fingernails: You will be striking pads and practicing with others.


Every woman should be empowered enough to not walk around in fear.


The number one crime deterrent is the presence of armed, uniformed law enforcement officers. Athena Women backs the Blue.

Palm strike to the attacker's solar plexus--a vulnerable bundle of nerves.

Your Athena instructors: enthusiastic, responsive and here to help you meet your goals.

Fourteen year female trained in martial arts escapes from, kicks and punches 35 year old man who attacked her from behind in this park. Photo by Google Maps.

Everyday, Common Sense Self Defense

First-time students are always welcome. Every student receives individual attention.

  • Our training provides you with the knowledge and specific training to recognize and avoid threatening people and today's common assault situations and, if you still find yourself confronted by a threatening person, escape the encounter. Your most important weapon is your brain so we train your body and your brain.

  • We want you to be relaxed and confident when you learn so we put you at ease with encouraging instruction that's paced for beginners, and our attack scenarios will complement self defense training you may already have. Our physical techniques are easy to remember, simple to do, effective against a larger person and usable by average people. Once you learn these techniques you can practice them against a padded instructor. Athena Women classes are held only at Kreimer's Karate Institute, one of Frederick's longest-running martial arts schools.  

  • Some of our former students have told us that since taking our training they notice people and what they're doing--things that had escaped their attention before they trained with us.

See the Word2TheWise  blog for a student review of our training: "This is about doing something for yourself, something that could someday save YOUR LIFE."

Athena Women will donate 5% of your course fee to the Heartly House. "Heartly House is the only organization in Frederick County, Maryland that provides comprehensive services to survivors of domestic violence, sexual assault and child abuse." Help others while helping yourself. Win-win.