Walking through the doors of a new gym for the first time brings nerves, no matter who you are. Whether you are an absolute beginner stepping onto the canvas for the very first time or an experienced athlete returning to the sport, knowing what to expect can quiet those first-day jitters. At Andstill Boxing Gym, located at 4541 N Pine Island Rd, Sunrise, FL 33351, our goal is simple: real boxing, real coaching, and real results without the corporate noise or intimidation.
Here is an honest, step-by-step walkthrough of what your first day looks like when you train with our active professional boxing coaches in Sunrise.
Before You Step on the Mat: Arrival and Setup
Plan to arrive about 10 to 15 minutes before your class or session starts. This gives you time to meet our staff, get oriented with the facility, and wrap your hands properly. If you are dropping in for a single session, our $25 drop-in fee can be applied toward a membership if you decide to join our community.
Wear comfortable athletic clothing that allows you to move freely—shorts or sweatpants and a breathable t-shirt work best. Bring a water bottle and a towel. If you have your own hand wraps and gloves, bring them along; if not, we have gear available to get you started. There are no long-term contracts and no hidden fees here, so you never have to worry about high-pressure sales pitches.
The Warm-Up: Preparing the Body
Every full one-hour session at Andstill starts with a structured warm-up designed to raise your core temperature, mobilize your joints, and prepare your muscles for impact. We do not do cookie-cutter fitness routines. Expect dynamic stretching, jump rope work, and basic calisthenics that build foundational boxing conditioning.
Our coaches watch closely during the warm-up to gauge your current fitness level and athletic background. All skill levels are welcome, and modifications are always available for beginners. You will never be pushed past your safe limits on day one; the focus is on form, rhythm, and learning how to move.
Learning the Fundamentals: Stance and Footwork
Once you are warmed up, the technical work begins. Boxing is essentially a game of human chess played at high speed, and it all starts from the ground up. Your coach will break down your stance, balance, and basic footwork.
You will learn how to:
- Find your natural orthodox or southpaw stance with proper weight distribution.
- Step, slide, and pivot without crossing your feet.
- Keep your hands up and your chin tucked defensively.
- Throw basic punches with correct body mechanics rather than just arm strength.
Even if you have never thrown a punch in your life, our coaches break down each movement step-by-step so you understand the mechanics behind every action.
Guaranteed 1-on-1 Pad Work in Every Session
What sets Andstill apart from commercial fitness clubs is our commitment to authentic instruction. In every single session, every member gets guaranteed 1-on-1 pad work with an active professional boxer.
During this portion of the class, your coach will strap on focus mitts and work directly with you. You will practice combinations, defensive slips, and counter-punches tailored to your speed and experience level. This is where real learning happens. Your coach will give you immediate, constructive feedback, helping you correct mistakes in real-time and build genuine ring IQ.
Ready to train with us?
Bag Work and Conditioning Finisher
After your individual pad work, you will transition to heavy bags, double-end bags, or bodyweight conditioning exercises. This is your chance to put the combinations you just learned into practice with power and endurance.
Our gym environment is gritty yet welcoming. You will be training alongside local Sunrise residents—from complete beginners and women looking for an empowering fitness outlet, to parents and youth participants ages 8–17 building discipline and confidence. Nobody is standing around on their phones; everyone is putting in honest work.
Cool-Down and Next Steps
Every session finishes with a proper cool-down and brief stretching period to lower your heart rate and aid recovery. Afterward, your coach will check in with you to see how you handled the workout and answer any questions.
If you enjoy your first session, we make joining straightforward. We offer flexible options like our 2 days per week membership ($125/mo), 3 days per week membership ($150/mo), and 5 days per week membership ($189/mo), plus family discounts and open gym access included with all memberships. Drop in today and see what real boxing coaching can do for your fitness and confidence.