Move with us + flow with us from anywhere with our new On Demand classes. This platform was designed with variations in class length, props, and instructors so you can strive for balance wherever you flow through your fight. Fight + flow are opposites and together they create balance.
Through a 45-minute nonstop fight + flow experience, including shadowboxing, 9 rounds of heavy bag work, fast flow sequences, we attempt to reach equilibrium in mind, body + soul.This is the heart of the fight, to bring up the adrenaline, sweat + intensity before taking it all off to FLOW. The sweetness after the struggle: smooth transition from fight to flow, gloves off + crawl onto mat.
Through a 45-minute nonstop fight + flow experience, including shadowboxing, 9 rounds of heavy bag work, fast flow sequences, we attempt to reach equilibrium in mind, body + soul.This is the heart of the fight, to bring up the adrenaline, sweat + intensity before taking it all off to FLOW. The sweetness after the struggle: smooth transition from fight to flow, gloves off + crawl onto mat.
Services
Let yourself let go on a heavy bag to DMX + Nirvana for 9 rounds before crawling onto your yoga mat for a juicy flow to Bon Iver + Ella Fitzgerald. The most skilled fighters have flow in their fight. We urge you to stop thinking, start feeling, no anticipation, no expectation. To flow thru the fight.
Move with us + flow with us from anywhere with our new On Demand classes. This platform was designed with variations in class length, props, and instructors so you can strive for balance wherever you flow through your fight. Let yourself let go on a heavy bag to DMX + Nirvana for 9 rounds before crawling onto your yoga mat for a juicy flow to Bon Iver + Ella Fitzgerald.
Reviews (25)
Di K.
Feb 28, 2020
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Took Box & Flow because it was a free class. First off, there is not ample space for changing or any changing rooms for that matter. If you want to change, you have to go into a bathroom stall. Due to the small bathroom, the line took forever and I didn't actually get in the class until after it started.
There was barely any room - the instructor did not have the wear wherewithal to ask people to move up when a group of people, including myself, entered. I had to stand on the other side of the hanging bags and couldn't see the instructor and could barely hear her since she was basically
There was barely any room - the instructor did not have the wear wherewithal to ask people to move up when a group of people, including myself, entered. I had to stand on the other side of the hanging bags and couldn't see the instructor and could barely hear her since she was basically
Syd R.
Feb 20, 2020
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Took this class because they were offering a free class for first timers. I'm glad it was free and I didn't have to pay for it....
1. There are no mirrors in the studio. I'm not a huge fan of that.
2. The studio shape is odd and it's confusing where each spot is.
3. The shower / changing room is coed. Really didn't like that and I think it'd make many people uncomfortable. I would never take this class before work.
4. The bathroom is not in the changing room. It's inside the studio in the back of the actual class room. And it smelt like a frat house in which
1. There are no mirrors in the studio. I'm not a huge fan of that.
2. The studio shape is odd and it's confusing where each spot is.
3. The shower / changing room is coed. Really didn't like that and I think it'd make many people uncomfortable. I would never take this class before work.
4. The bathroom is not in the changing room. It's inside the studio in the back of the actual class room. And it smelt like a frat house in which
Isabella Palmer
Jan 17, 2020
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Love this class! High intensity to start, followed by three rounds of bag work and finished with an amazing 20 minutes of yoga. Great for boxing beginners to learn the basics and hone their skills. The mixture of activities is great and really gives you a full body workout. Impossible not to feel stronger after you leave this class!
Erina Shan
Jan 17, 2020
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Aura Oviedo
Dec 14, 2019
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I have attended several boxing studios in the city, but never had I been received with the appreciation and celebration that Box + Flow provides in each class. Instructors, like Mayra and Miles, make sure to remember your name and actually try to get to know you! The studio is always clean, welcoming and ready to push you to your limit. I highly recommend it.
Brielle Hoth
Nov 30, 2019
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Kristin Lofgren
Nov 25, 2019
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I was in such a work out slump and out of shape! I decided to try box + flow because it’s in my neighborhood and seemed like an interesting concept of boxing mixed with yoga. I have now done 5 classes and can’t wait to keep coming back! It’s a very motivating and encouraging class. I usually hate working out but box + flow is actually fun so I finally found something I enjoy! On top of that I’m already seeing results. Definitely recommend!
Michelle T.
Nov 02, 2019
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I rarely write reviews on yelp, but I felt compelled to write one after taking my first class with box + flow because it was INCREDIBLE!!! I've been to a few boxing studios in the city (rumble, shadowbox and CKO), and box + flow is definitely my favorite among all the other ones I've been to!
Pros - Rich was an AMAZING instructor!!! I loved his challenging combos and I was literally dripping with sweat the entire time. He also walks around and calls people out to do one-on-one mitt work which is something not a lot of instructors do. I loved it because it was very personalized and it
Pros - Rich was an AMAZING instructor!!! I loved his challenging combos and I was literally dripping with sweat the entire time. He also walks around and calls people out to do one-on-one mitt work which is something not a lot of instructors do. I loved it because it was very personalized and it
Kimberly Ann Pamotillo
Nov 02, 2019
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Never been so uncomfortable in a boxing class than watching other people punch without knowing they're gonna end up hurting themselves. Spending 15mins for orientation to new people shouldn't hurt at all. I came in 30mins prior to my class and no instructions at all - not sure why. I've been to a lot of boxing class and never seen such poor management. Everything is pretty basic and straight to the point, but at least checking in to new people is not a bad idea. Who knows they never done boxing? Anyway, if you're new to this type of this workout Please do ask for assistance or you'll end up hurting
Alexis S.
Sep 27, 2019
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I came here for my first class last week and have mixed feelings. I was really curious about a class that mixed boxing with yoga and was excited to try it out. When you first walk in you'll see cubbies for your things, and the front desk area. The staff person who checked me in was super friendly and gave me gloves (since I brought my own wraps). The studio itself was pretty small and a little crowded, with not a lot of room to move around. The class itself consisted of a cardio warm up with weights, then boxing on the bag and then a yoga sequence. The room became very hot, very quickly and
Suzanne O.
Sep 15, 2019
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Daphne
Jul 03, 2019
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Amazing energy from all the instructors in this studio (shoutout Rich who I have literally taken 6 classes with!!!!). These classes have my sweating from head to toe but I love it. I had never taken a boxing class before this month and and now I'm on my 8th one and addicted - there's always a full mix of activities with the warm up, the high intensity shadow boxing and then my favorite part: the BAGS!!! Also I have never been much of a yogi but the yoga in the last 15-20 minutes of each class helps me reset and feel incredible. very happy that I found this place :) :) Also just took an Olivia class
Chelsea Raff
Jun 24, 2019
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I recently started going to box and flow a little over a month ago and have become totally addicted! I love the mix of a hard work out then ending the class with some yoga to ease your mind. It is the perfect mix of yin and yang. The studio recently got a makeover and is even better than it already was! I highly recommend!
Mel Gonzales
Jun 01, 2019
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It's my favorite workout because I love boxing and need to improve yoga. Not only does it challenge you physically, but mentally to transition from one workout to the next. Last but not least, the main reason you come here is for the people that run that place. Love everyone who works there and they make you feel at home
Emily D.
Apr 05, 2019
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Mayra was the rudest instructor I've had to date at a workout in NY. I have been the this class multiple times and have overall enjoyed the studio. Today, I was happy to see they have showers now so I can go directly to work or plans after class. I took the 7AM class knowing that I'd have to dip out 10 minutes early to make it to my new job on time. A dilemma I think most of us can understand???? It's not always easy to balance work schedule and class times but hey we do what we can to still workout.
I was absolutely appalled at the reaction of Mayra when I politely excused
I was absolutely appalled at the reaction of Mayra when I politely excused
Sakura N.
Jan 10, 2019
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Simran K.
Dec 23, 2018
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I booked a workout session here through Class Pass. You don't have to have any previous experience - I love yoga but have never boxed before, and found it easy to pick up during the class! The yoga-boxing combo is such a cool concept, and ensures you get a combination of heavy cardio and toning.
The instructor REALLY pushes you. He had a lot of energy and made sure each and every one of us was thoroughly worked out. It is a fairly small class of 10-15 people, so you get a lot of personal attention.
Only downside is that it uses up a lot of credits on Class Pass. I was traveling soon and
The instructor REALLY pushes you. He had a lot of energy and made sure each and every one of us was thoroughly worked out. It is a fairly small class of 10-15 people, so you get a lot of personal attention.
Only downside is that it uses up a lot of credits on Class Pass. I was traveling soon and
Mike Y.
Sep 24, 2018
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I highly recommend Rumble or shadowbox compared to this class for so many reasons. These are legitimate establishments compared to people running a business in their basement like Box and Flow
First off, when you walk in, you get bombarded by the horrendous stench of a locker room that has never been cleaned. If this was a restaurant, they would fail their health inspection. Sanitation is not even an afterthought for this gym.
Then the class...they try to pack 30 people into a room that can comfortably fit 10. There is 0 space and the boxing portion of the class needs to be split due to them
First off, when you walk in, you get bombarded by the horrendous stench of a locker room that has never been cleaned. If this was a restaurant, they would fail their health inspection. Sanitation is not even an afterthought for this gym.
Then the class...they try to pack 30 people into a room that can comfortably fit 10. There is 0 space and the boxing portion of the class needs to be split due to them
Samantha G.
Aug 22, 2018
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I am a new customer to box + flow so this review relates specifically relates to their customer service.
It's impossible to reach the studio by phone. I recently bought the intro class package and I've been trying for the past 24 hours to clarify an issue with my account but no one has picked up and they don't have a voicemail set up. I've been unable to reach the studio by both phone and email.
I think it's fair to say that I've had a smoother experiences with Shadowbox and Rumble, and based on my experience with box + flow so far, I'm inclined to stick to
It's impossible to reach the studio by phone. I recently bought the intro class package and I've been trying for the past 24 hours to clarify an issue with my account but no one has picked up and they don't have a voicemail set up. I've been unable to reach the studio by both phone and email.
I think it's fair to say that I've had a smoother experiences with Shadowbox and Rumble, and based on my experience with box + flow so far, I'm inclined to stick to
Afshan K.
Jan 31, 2018
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Honestly one of the BEST WORKOUTS ever.
I came to a morning class with Nikki and even though I was cutting it close with timing, I was still able to join the class. Nikki's energy is amazing and she was super sweet (also her bod was hot damn) - I loved her non-judgemental and supportive attitude. Usually going to intense classes like boxing I feel self-conscious of my abilities but there was something about this place and the instructor that let me enjoy a good workout. The studio itself is super clean as well as the bathroom which is stocked with Degree anti perspirant (both for men &
I came to a morning class with Nikki and even though I was cutting it close with timing, I was still able to join the class. Nikki's energy is amazing and she was super sweet (also her bod was hot damn) - I loved her non-judgemental and supportive attitude. Usually going to intense classes like boxing I feel self-conscious of my abilities but there was something about this place and the instructor that let me enjoy a good workout. The studio itself is super clean as well as the bathroom which is stocked with Degree anti perspirant (both for men &
Robyn W.
Jan 20, 2018
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Got here as fast as I could and they were so accommodating to me. It's 2 hours since the class ended and my clothes are still damp. It was an incredible workout. I will absolutely be back. I am hoping they will offer more classes, in the evenings and throughout the day on Saturday's.
Ahhh I was sweating and sweating and just couldn't stop. I loved it so much! Rich was my instructor and OMg he was no joke. My whole body is still tingling from it. What a great concept to right all the wrongs of whatever intense cardio class with a yoga cool down. Great idea!!! (And I don't hand
Ahhh I was sweating and sweating and just couldn't stop. I loved it so much! Rich was my instructor and OMg he was no joke. My whole body is still tingling from it. What a great concept to right all the wrongs of whatever intense cardio class with a yoga cool down. Great idea!!! (And I don't hand
Denisa R.
Dec 29, 2017
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The concept behind Box & Flow is pure GENIUS.
I came to a class earlier this week via Classpass and let me tell you I was not disappointed. As soon as I arrived, I checked in and purchased a bottle of water along with wraps, which are required for the class. You can bring your own, but they're $5 at Box & Flow so I just purchased a pair.
If you know the basics of boxing, you'll be fine. The first 30-40 minutes of the workout mostly consists of shadow boxing, cardio, and boxing. There is partner work when it comes to boxing and using the bag, but it's pretty fun and intense
I came to a class earlier this week via Classpass and let me tell you I was not disappointed. As soon as I arrived, I checked in and purchased a bottle of water along with wraps, which are required for the class. You can bring your own, but they're $5 at Box & Flow so I just purchased a pair.
If you know the basics of boxing, you'll be fine. The first 30-40 minutes of the workout mostly consists of shadow boxing, cardio, and boxing. There is partner work when it comes to boxing and using the bag, but it's pretty fun and intense
Nancy C.
Nov 07, 2017
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Box & Flow was amazing! First of all, Bond St is so picturesque even in the early AM when it's still dark and the construction workers are arriving for work. On the plus side, i was one of only four girls in the weekday morning class i booked.
This studio provides the gloves and yoga mat which not all do! Bring hand wraps tho. The class is structured as a cardio warm up, boxing on the bag, and then yoga finisher. Definitely a solid full body workout with a focus on the core and shoulders.
Rachel, the instructor, was so sweet, fit, and gorgeous. Everyone was incredibly friendly too
This studio provides the gloves and yoga mat which not all do! Bring hand wraps tho. The class is structured as a cardio warm up, boxing on the bag, and then yoga finisher. Definitely a solid full body workout with a focus on the core and shoulders.
Rachel, the instructor, was so sweet, fit, and gorgeous. Everyone was incredibly friendly too
Lisa S.
Aug 16, 2017
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The idea behind this class is great- boxing for the first half and yoga for the second. The instructor was high- energy and motivating. However, the execution needs some work. The studio was already 95 degrees when I entered, from the previous class. There are no fans and therefore no circulating air. You will be dripping after boxing which makes moving to your yoga mat to flow very tricky. I don't normally sweat during yoga, but was dripping buckets as I tried to flow on my mat. I kept slipping and this prevented me from getting the benefit of the practice.
In addition, they have you remove
In addition, they have you remove
Josh M.
Jan 18, 2017
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Tried this place out for a 7:30 class on a weekday. I was excited to see a place that combines boxing and yoga and it met my intrigue and dominated all expectations. I was waiting for someone when I walked in and waited outside slightly apprehensively and two people from the studio poked their heads out and invited me in...great start.
Hip-Hop was playing. People were chatting. There was a calm before the storm.
The class is split between three phases: each will work you.
Phase 1: Shadow box warm-up with weights - The instructor sets you up on your mat and runs your through some shoulder
Hip-Hop was playing. People were chatting. There was a calm before the storm.
The class is split between three phases: each will work you.
Phase 1: Shadow box warm-up with weights - The instructor sets you up on your mat and runs your through some shoulder
