CrossFit / Functional
High-energy functional workouts that build real-world strength, power and stamina.
Overview
About This Program
Boxing & Kickboxing classes teach proper stance, footwork, punches and kicks on bags and pads, combined with conditioning rounds that leave you drenched — and grinning.
No sparring is required. It is a non-contact, technique-first program that builds coordination, confidence and serious fitness.
Key Benefits
- Burn up to 800 calories per session
- Improve speed, reflexes and coordination
- Build upper-body and core power
- Relieve stress on the heavy bag
- Learn practical self-defence basics
- Non-contact — no sparring required
Who It's For
- Anyone wanting a fun, high-energy workout
- People looking to build confidence
- Athletes improving speed and footwork
Sample week
Your Weekly Plan
A typical training week on this program. Your coach adjusts it to your level, schedule and recovery.
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Mon
Boxing fundamentals
Stance, jab-cross combos, footwork
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Tue
Strength support
Core, shoulders and rotational power
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Wed
Kickboxing
Kicks, knees and pad work
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Thu
Rest
Rest or mobility
Recovery -
Fri
Bag rounds
10 x 3-min heavy-bag rounds
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Sat
Conditioning
Skipping, sprints and circuit work
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Sun
Rest
Full rest and recovery
Recovery
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