What Happens on Your First Day of Boxing Classes in Sunrise, FL

Walking into a boxing gym for the first time takes nerve. We know that. At Andstill Boxing Gym, located at 4541 N Pine Island Rd in Sunrise, FL, your first session is a full, coached, one-hour class — not an orientation, not a sales pitch. You’ll wrap your hands, hit the bags, get on the pads with a coach who is an active professional boxer, and leave feeling like you actually trained. That’s the promise, and it starts the moment you walk through the door.

Before You Arrive: What to Bring

You don’t need to own gear to take your first class. Here’s what to bring on day one:

• Athletic clothes — shorts or sweats and a t-shirt. Anything you’d wear to run in works.
• Clean indoor sneakers or cross-trainers — flat soles with lateral support are ideal. Running shoes with a thick heel can throw off your footwork, but they’ll do for day one.
• A water bottle — you will sweat. Bring more water than you think you need.
• Hand wraps (optional) — if you have them, bring them. If you don’t, let us know when you arrive and we’ll get you sorted. Wrapping your hands is part of the ritual and we’ll show you how.
• Boxing gloves (optional) — don’t buy gloves before your first class. Try the sport first. We’ll handle the rest.

That’s it. No special kit required. Show up ready to move.

Step-by-Step: What a First Session Actually Looks Like

1. You Check In and We Get You Oriented (5 minutes)

When you arrive, one of our coaches — an active professional boxer, not a desk attendant — will greet you, get your name, and walk you through the basics of how the session runs. We keep it brief. Nobody wants a 20-minute talk when they came to train.

2. Warm-Up (10–12 minutes)

Every session opens with a structured warm-up: jump rope, dynamic stretching, footwork drills. The jump rope matters more in boxing than almost any other sport — it builds rhythm, coordination, and conditioning simultaneously. If you haven’t jumped rope since elementary school, welcome to the club. You’ll get it. The warm-up is also where you start learning how to stand, how to move your feet, and how to hold your hands — the foundation everything else is built on.

3. Technique Work on the Bags (20–25 minutes)

Next comes bag work. A coach will break down your stance, your jab, your cross, and basic combinations. You’re not expected to look like a fighter on day one. What we’re building is the correct mechanics — weight distribution, hip rotation, punching through the target rather than at it. Short, sharp rounds on the heavy bag, typically two to three minutes with a minute of rest. You’ll feel muscles you forgot you had.

Small class sizes mean coaches can actually watch you and correct your form in real time. This isn’t a gym where you’re left to figure it out alone in a corner.

4. Guaranteed 1-on-1 Pad Work with a Coach (10–15 minutes)

This is what separates Andstill from most gyms. Every single session includes guaranteed 1-on-1 pad work with one of our professional boxer coaches. No exceptions, no waiting list, not just for advanced members. You hold the mitts on the first day — and a coach holds the pads for you. The feedback is immediate and real: your coach feels exactly how hard you’re punching, sees your technique up close, and corrects it in the moment. That’s the fastest way to improve, and it’s built into every class.

5. Cool-Down and Core Work (8–10 minutes)

We close every session with core conditioning and a structured cool-down. Boxing demands a strong core — it connects your lower body power to your upper body output. Planks, sit-ups, and controlled breathing bring your heart rate down and build the base that makes every other part of your training better.

Common First-Day Questions — Answered Honestly

Do I need to be in shape to start?

No. We welcome every fitness level. Boxing gets you in shape — you don’t need to already be there. Show up as you are. The conditioning comes with the training.

What if I’ve never thrown a punch before?

That’s exactly who this is designed for. All skill levels are welcome at Andstill, from complete beginners to experienced boxers. Coaches adjust to where you are, not where they wish you were.

Is the drop-in fee applied toward membership?

Yes. The $25 drop-in fee applies toward your membership if you decide to join. You’re not paying to audition — you’re training, and that value carries forward.

What do memberships cost, and am I locked in?

There are no long-term contracts and no hidden fees at Andstill. Memberships run month-to-month: 2 days per week at $125/month, 3 days per week at $150/month, or 5 days per week at $189/month. All memberships include open gym access. A family discount is also available — ask us about it when you call or visit.

What about kids and women specifically?

The Youth Boxing Program serves ages 8–17 with after-school sessions from 3:00–6:00 PM, Monday through Friday. Women’s Boxing Fitness classes run in the mornings. Both programs follow the same standard: real coaching, real technique, guaranteed pad work. A youth athlete and a seasoned adult get the same quality of attention.

Who Trains at Andstill — and Why They Stay

Our members come from Sunrise, Plantation, Lauderhill, and Tamarac. They range from kids working on focus and discipline after school, to women looking for a morning workout that actually challenges them, to adults who’ve outgrown commercial gyms and want training that means something. What keeps people coming back isn’t a flashy facility — it’s the coaching. When your trainer is an active professional boxer who holds the pads for you personally, every round teaches you something.

We keep class sizes small on purpose. The gym at 4541 N Pine Island Rd, Sunrise, FL is not a warehouse operation. You will not get lost in the crowd, because there is no crowd. You’ll be seen, corrected, and pushed in the right direction from the very first session.

Your Next Step

The hardest part of boxing training isn’t the conditioning or the technique — it’s walking in for the first time. Once you do, the rest takes care of itself. We’re open Monday through Friday, 9 AM to 9 PM, and available by appointment on weekends. Drop in for $25, see what a real session feels like, and decide from there. No pressure, no contract, no commitment beyond one hour of honest work.

Call us at (561) 648-6612 or stop by 4541 N Pine Island Rd, Sunrise, FL 33351. We’ll be ready when you are.