Box + Flow
Box + Flow is a barefoot, cardio heavy boxing workout with a touch of “om”.
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.
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.
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.
Instructors are super motivating and in it to win it.
Studio is on the second floor of a walk up.
Bare boned and small.
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.
Box + Flow's Class Offerings
- Box + Flow- 55 min standard boxing and yoga class.