Box + Flow is for Women who aren't afraid to get messy
+ Men who aren't ashamed to flow.


our 55-minute box + flow classes offer inspiration + empowerment thru energy, breath, movement + music. consider letting yourself get messy on a heavy bag to beats by DMX + Nirvana before craving the solace of your childs' pose. on the mat, we take fast flow sequences to open up the shoulders, heart, and mind with Bon Iver, Mac Miller, Frank Ocean and Solange in the background. the most skilled fighters have flow in their fight. we urge you to let your mind detach as you flow thru the fight + fight thru the flow. let it be a dance.

we train barefoot to ensure easy transition from the bags to the mats. class begins with a HIIT shadowbox warmup to learn basic boxing technique before taking the skills to the bags. after lengthy combinations and partner rumble rounds, adrenaline will reach an all time high just as gloves + wraps are removed. students crawl onto their mats for a juicy flow to sweeten the struggle and bring balance to the fight. class is designed for all levels. we also offer private training.

everyday we are confronted with situations out of our control. we choose to fight or we choose to flow. fight is the fire, our potential; the will to win, the want for more. box + flow challenges patrons to dig deeper, and search inward to find our fight and then let things flow.