Your first visit

Everything that happens between the parking lot and the end of your free class, so nothing is a surprise when you walk in.

Book a free class See the schedule

The gym floor with racks, benches and cardio machines under strip lights.

What to bring

Bring

A water bottle. There is a filler by the front desk.
Clean flat trainers. Running shoes with a thick heel are fine for boxing, not ideal for lifting.
Clothes you can move and sweat in.
A small towel, and a padlock if you want a locker.

We have it

Gloves in every size, cleaned after each class.
Hand wraps. Your first pair is yours to keep.
Jump ropes, chalk and every weight you will need.
Showers and changing rooms.

Leave at home

New gloves. Try ours first, then buy the right size.
Rings and watches. They catch on wraps and bars.
The idea you need to get fit before you start.

How the hour goes

This is a Boxing Fundamentals class. Strength classes follow the same shape, with lifts in place of punches.

10 min before
Check in
Sign the waiver on the tablet at the front desk, see the changing rooms, and a coach wraps your hands.
0 to 10 min
Warm up
Skipping, shadowboxing and a few stretches. Go at your own speed.
10 to 30 min
Learn
Stance, footwork, the jab and the cross. The coach walks the room and fixes one thing at a time.
30 to 50 min
Rounds
Three-minute rounds on the heavy bag and on pads with a coach. Rest when you need to.
50 to 60 min
Cool down
Core work and a stretch. Then questions, and the plans if you want to see them.

Questions before your first class

Do I need to be in shape first?

No. Most people start out of shape, and every class has an easier version of every drill. The coach will tell you to rest before you need to ask.

Will I get hit?

No. Boxing Fundamentals and Bag Rounds are bag and pad work only. Sparring is a separate class you join only when you ask to and a coach agrees you are ready.

What if I have an injury or a bad knee?

Tell us in the booking form or when you arrive. The coach will swap the drills that bother it. If a doctor has told you not to exercise, check with them first.

How old do I have to be?

Adult classes are for 16 and up. 14 and 15 year olds can join with a parent or guardian signing the waiver in person.

Can I bring a friend?

Yes. Book one class each, and we will put you on the same bag.

Is there somewhere to change?

Two changing rooms with showers and day lockers. Bring a padlock if you want to lock one.

Does the free class sign me up for anything?

No. We do not take a card for the free class. If you want to keep coming, we will show you the plans after class, and that is the whole pitch.

What if I need to cancel?

Reply to your confirmation or call (608) 555-0164. No charge, no questions. Just book another time.