Box + Flow



Box + Flow is a barefoot, cardio heavy boxing workout with a touch of “om”.


Book Me

  • Classpass: ✅


  • Fitness clothes, bare feet (socks are optional), hand wraps (Box + Flow sells for $5), & gloves (Box + Flow rents for $3).

  • 55 min class. Typical class is comprised of: (i) 5 min high intensity warm up (jumping jacks, squat jumps, high knees), (ii) 5 min shadowbox portion w/ 2lb/3lb hand weights, (iii) 30 mins on the bag w/ your boxing gloves, and (vi) 15 mins of yoga and stretching.

  • For the bag portion of class, you’ll most likely share a bag with a partner (one person on the front of the bag and one in the back) or if there is enough space, you’ll get a bag to yourself.

  • You’ll do nonstop boxing drills. A mix of (i) boxing combos that test your endurance and (ii) boxing for speed and power on the bag, while switching off with your partner.

  • During the bag portion, there area a couple of breaks for active recovery (squats, wall sits, high knees).

  • 15 mins of yoga and stretching on your mat.


Hard AF?!

  • Goddamn, yes.

  • You’ll sweat your butt off, not only bc this class is heavy cardio, but bc there are no windows.

  • Tests your cardio and boxing endurance (your arms will get tired).

  • Less about the boxing technique, but more about constantly moving.

  • The yoga portion is standard, but challenging bc you’re exhausted.

Sweat Level:💧💧💧💧💧



  • First Timers: $33 buy one class, get one free.

  • Returners: $33 per class.

  • Box + Flow offers packages that reduce the per class price and they also offer unlimited classes per week/month.

  • Private training available.


  • Great branding.

  • Instructors are super motivating and in it to win it.

  • Studio is on the second floor of a walk up.

  • Bare boned and small.

  • No mirrors.

merchandise- box-flow-nyc

Classified Information

  • Showers and a unisex locker rooms.

  • No lockers, only cubbies.

  • The bathroom is located in the studio.

  • Take your shoes off in the lobby/cubby area , no shoes allowed in the class.

  • Do not ring the buzzer to get into the building prior to 15 mins before your class time.

  • If you’re turned off by sweaty feet and bodies on yoga mats, you won’t like this class.

  • Smelly, sometimes!

Book Again?

Hell yea.


Box + Flow's Class Offerings

  • Box + Flow- 55 min standard boxing and yoga class.