Box + Flow


PRICE: $33/class



*Above - Box + Flow

*Above - Box + Flow




Branding is on point. We love the little words of encouragement next to the boxing bags and the staple Box + Flow neon sign that you have probably seen all over Instagram. The studio space is quite small. There is no waiting room, so you have to wait in the stairway until class is done. We know this studio is about to blow up and in turn, will be able to open a second location that is more conducive to its popularity. No showers ladies.



The items needed for class are all perfectly placed a little cubby waiting for you upon your arrival to class. Mats are also precisely laid out for you so you have enough space away from your neighbor. We love the organization and the service!


3. INSTRUCTOR(s): 8.3

We applaud these ladies and gents for being able to flip the switch so quickly and being able to guide us from hardcore boxing to soulful yoga in just minutes. It takes a versatile instructor to motivated you to exude all your energy by punching a bag and then calmly guide you into a meditative flow.  



Because you don't get the full hour of boxing, you may not sweat as much as your typical boxing class. But if you really lay into the bag (picture someone or something you want to punch the shit out of) you’ll get a great upper body workout.


5. MUSIC: 7.3

Music is played from the instructors Spotify playlist - so depending on the instructor you’re either going to get top 40 music or throwback rap music.


6. FOR WHAT IT’S WORTH - $$$: 8.5

If you need a little balance in your life - maybe you need some anger or stress relief, maybe you just need an escape from the hustle and bustle that is NYC. This class is a great way to get an awesome workout in, but still feel grounded and centered. On par with NYC class pricing - we definitely recommend this boxing class over some of the others.




*Above - Box + Flow

*Above - Box + Flow


There are a lot of studios popping up around NYC that aim to differentiate themselves from those powerhouse studios we know and love. One studio who has quite recently made a name for themselves in the NYC fitness scene is Box + Flow. They have added an unexpected element to your typical shadow boxing class - 20 minutes of yoga! First of all, we have to say that we LOVE this idea. For the majority of class, you get to let all your anger or stress out on the bag and afterwards, your come to your mat and re-center yourself. It is the perfect balance. Doing a boxing class with no shoes on is also a strange feeling, but we are here for it! It allows you to feel at one with the studio and creates a grounding element.

Typically, in a shadow boxing class we feel that you mainly get an upper body workout. But, we’re always looking to work out whole body, aren't we? This class plan does a great job of incorporating some of those full body moves you know and love. Aka mountain climbers, high knees, jumping jacks. One thing we don’t love about boxing classes is general is the partner work. We don't want to be standing there while someone else is getting a work out. Is it necessary to hold the bag? Or could we be doing some jumping jacks while we wait out turn. There are enough bags for about half of the attendees, so you are taking turns holding the bag for your partner during the class.

Like we said, this studio is a little tight, but works for the layout of the class. There is no waiting room, which hinders the flow from class to class. So, if you are someone who likes to get to class early to get the lay of the land, you’ll have to wait a few extra minutes for the prior class to finish! For any of you yogis that want to try boxing, or any boxers that want to incorporate that flow to your workout regimen - this is the perfect class for you. We're giving this studio extra Cult points for the creativity!

*Above - Box + Flow 

*Above - Box + Flow 


Class Breakdown: 50 minutes

Warm up - 8 min

Boxing - 30 min

Yoga - 17 min


Gear needed for class:

Wraps - $5


On ClassPass?:



🙏🏼 Pro Tip:

You do not wear shoes in this class. Not what we are used to for boxing and conditioning, but we liked it. So, come to class like you would any other yoga class, but be prepared to box it out.

Signed, The Class Cult.

Check 'em out on IG: @BoxAndFlow