The BOX room at Upstate is unlike anything else on the schedule. Every class builds toward a Combo of the Day, a punching sequence you develop throughout the session, so your skills and confidence grow in real time. Finish with a freestyle round, walk out feeling unstoppable.
Box Strength Full Body
Every class builds toward a Combo of the Day, so you always know where you’re headed. Leave feeling powerful.
MOVES: Compound strength work targeting your whole body, layered with punching combos to keep the energy high. Build technique throughout, nail the Combo of the Day, and finish strong in the freestyle round.
SESH TIME: 45 minutes.
GEAR: Sneakers, sweat towel + drink bottle. Gloves + wraps (hire $3 / wraps $15 in studio, or BYO).
Box Strength Lower Body
VIBE: Power from the ground up. Build strength in every rep, punch with purpose between every set, and keep your heart rate flying the whole way through. Every class builds toward a Combo of the Day, so you always know where you’re headed.
MOVES: Lower body strength work; squats, lunges and glute work paired with fast-paced punching rounds, finishing with a Combo of the Day and freestyle round.
SESH TIME: 45 minutes.
GEAR: Sneakers, sweat towel + drink bottle. Gloves + wraps (hire $3 / wraps $15 in studio, or BYO).
Box Strength Upper + Glutes
VIBE: The crowd favourite combo, for good reason. Upper body strength, glute work and punching rounds that hit every goal in one class. Every class builds toward a Combo of the Day, so you always know where you’re headed.
MOVES: Targeted glute work and upper body strength sets, broken up with punching combinations to fire up your cardio. Technique builds throughout, the Combo of the Day ties it together, and freestyle rounds close it out.
SESH TIME: 45 minutes.
GEAR: Sneakers, sweat towel + drink bottle. Gloves + wraps (hire $3 / wraps $15 in studio, or BYO).
Box Strength Upper Body + Core
VIBE: Arms, shoulders and a core that works. Punch harder, lift heavier, leave stronger. Every class builds toward a Combo of the Day, so you always know where you’re headed.
MOVES: Upper body strength work; presses, rows, shoulder work fused with punching combinations and a focused core series. Build toward the Combo of the Day before finishing with freestyle rounds.
SESH TIME: 45 minutes.
GEAR: Sneakers, sweat towel + drink bottle. Gloves + wraps (hire $3 / wraps $15 in studio, or BYO).
Box Express
VIBE: Fast, fierce, and full of energy. A 30-minute, heart-pumping session designed to push your endurance with nonstop movement, powerful punching rounds, and a killer core finisher.
MOVES: All the bag rounds from BOX, combined with fast combos, high-intensity cardio, and a dedicated core round to build strength, stamina, and speed.
SESH TIME: 30 minutes.
GEAR: Sneakers, sweat towel + drink bottle. Gloves + wraps (hire $3 / wraps $15 in studio, or BYO).
New to Box?
You don’t need to know how to punch. You just need to show up.
Our instructors will walk you through everything, technique, combinations, how to use the bags. Every class builds from the basics, so you’ll feel confident by the time the freestyle rounds hit.
Never boxed before? Perfect starting point.
