Main Boxing Curriculum

Ring Sports workouts begin with 20 minutes of nonstop aerobic movement. This vigorous warm-up covers basic footwork, upper body movement and blocking.

Classes then focus on mind and response conditioning. Students practice with partners to stimulate their instinct and ability to 'read' an attack and effectively avoid it.

The body-conditioning portion of the class involves sport-specific exercises for the muscles used in both offense and defense, while strengthening the supporting muscle groups.

Coaches; Mark Messer , Kim Messer, Deonne Hansen

Basic Boxing

In Basic Boxing the main focus is on proper punching technique and the '3 Pillars of Defense': Footwork, Upper Body Movement, and third, Blocking (which involves a minimal amount of contact).

Intermediate Boxing

Intermediate Boxing begins where the basics leave off. Students have reached a point where action/reaction start to become automatic; punches, combinations and drills are memorized and can be executed on command; and, a higher level of intensity is desired. Intermediate material includes advanced block and counter drills as well as more complex punching combinations. At this point some students make the jump into actual sparring and competition.

Advanced Boxing

Once a student makes it to the advanced level they are expected to have a firm grasp of beginning and intermediate material and be comfortable with a moderate to heavy level of contact. Sparring drills are designed to simulate free sparring as closely as possible while operating in a controlled fashion. Students are encouraged to practice with an intensity comparable to the full contact or competition level. When a student is comfortable with advanced drills and has demonstrated proficiency they may then request the privilege of participating in competition or free-style sparring.

Alternate Boxing Classes

Basic Body Mechanics

No wasted movement and more “Pop” in your punches is the goal here! Learn how to give yourself a boxing tune up as you review the nuts and bolts of making yourself more fuel efficient. You’ll alternate between “Analyze and Exercise” and soon be firing on all cylinders!

Lunch Box Power Hour

This class sparks your mid-day metabolism with a quick lunchtime workout. Deonne Hansen blends cardio exercise, core and balance work along with strong basic boxing technique, it’s a bread and butter combo as solid as the Old One-Two!

Basic Skills and Drills

This class gives you another day to avoid the “Dietary Danger Zone” on the weekend and the chance to burn off even more calories while you learn that “ Practice does not make perfect, perfect practice makes perfect!” Simple but effective Old School methods that burn deep into the muscle memory.