Classes


Q60 

ALL LEVELS
The classic fighter’s workout meets bootcamp! 60 minutes of boxing elements – which may include skipping, shadow boxing, heavy bag drills, and hand pads – blended together with strength-building exercises such as TRX, BOSU, medicine balls, light weights, and more! Expect a sweat that not only prepares the fighter’s body, but also the soul in one intense, fulfilling hour.

If this is your first boxing experience, please arrive 15 minutes early to get your hands wrapped and get a quick 1-2 punch tutorial from the coach.


Q45 / LUNCHBOX

ALL LEVELS
Just like Q60, but 15 minutes less sweaty.

If this is your first boxing experience, please arrive 15 minutes early to get your hands wrapped and get a quick 1-2 punch tutorial from the coach.


Boxing 101

BEGINNERS / ALL LEVELS
You guessed it – boxing basics for beginners (or those who just need a refresh). We’ll teach you how to find the right stance, basic footwork, and most importantly, the jab cross. These two punches are the bread and butter of boxing and will carry you through most classes. We’ll put you through some tried-and-true strength drills so you can experience a full body workout.

If this is your first boxing experience, please arrive 15 minutes early to get your hands wrapped and complete paperwork.


Rise & Grind

ALL LEVELS
A structured class with a focus on boxing-specific mobility and strength, in addition to technique and heavy-bag work. Would you like to gain mobility to prevent injury and/or allow your body to box more often? This class is for you. Would you like to get all your punches out of the way before 7:00am so you don't have to throw any at the office? This class is also for you.

If this is your first boxing experience, please arrive 15 minutes early to get your hands wrapped and get a quick 1-2 punch tutorial from the coach.


Training Camp

ADVANCED CLASS
Focused on technical boxing skills, this more advanced class will bring your boxing to the next level. Expect advanced drills with more attention to technique and form, combined with an exceptional sweat. Skills you can expect to learn and make your own include skipping and footwork, shadow boxing, advanced combinations, hand pads, and defence.

This class requires participants be comfortable throwing the jab, cross/straight, and hooks.


12 Rounds

ADVANCED CLASS
12 three-minute rounds of work with one minute rest. A mix of shadow boxing, strength, and a whole lotta bag work. 12 Rounds is intense, fast-paced, and there’s no quit!

This class includes little-to-no instruction and is not designed for new boxers. Participants must be comfortable throwing the jab, cross/straight, and hooks.


Fight to Flow

ALL LEVELS
Unleash your inner warrior! Lose yourself in a condensed 30 minute Q RULES boxing bootcamp, then melt into your mat for another 30 minutes in an epic meditative cool down lead by a yoga pro.

If this is your first boxing experience, please arrive 15 minutes early to get your hands wrapped and get a quick 1-2 punch tutorial from the coach. 


Bag Class

ALL LEVELS (SOME EXPERIENCE REQUIRED)
Wrap up, glove up, and get in the zone with loud music and low lights. This 45 minute session is just you and the bag, and focuses on drills, movement, and overall body strength.

This class includes little-to-no instruction, so basic boxing knowledge (1-2 punch) is recommended.


The Cut

ALL LEVELS
It ain’t always about hitting the bag. There comes a time when a fighter needs to focus on strength, conditioning, and spiking that metabolism for the upcoming weight cut. This class will hit every body part, challenge your endurance, and help you reach your weight loss and fitness goals.

This 45 minute hardcore bootcamp with basic boxing drills is suitable for all boxing levels.


Sparring Drills

CERTIFIED MEMBERS ONLY
Partner up and take your boxing to the next level with sparring drills! This class is great for seasoned fighters as well as those looking to work on technique and build up to full sparring, or future competition. Drills will range from basic jab defence to advanced multi-combo blocking. No matter your level of experience or fitness, you’ll gain confidence in the ring. Headgear, sparring gloves, and mouthguard are required – we’ll provide the first two!

This class can be attended by boxers who have completed their sparring certification and/or are registered with Boxing Canada.


Pad Work

ADVANCED CLASS
Want to take your boxing skills to another level, but don’t want to spar? Or maybe practice some punch combinations before getting back into sparring? Spend 60 minutes with us learning and practicing how to get the most out of holding and hitting pads with a partner, and how to make combinations flow together.

This class requires participants be comfortable throwing the jab, cross/straight, and hooks.


 

Important Notes

ADVANCED CLASSES

While Q RULES is about fitness, we are also about boxing – creating boxers, nurturing a love for the sport, and continually challenging ourselves and our members by pushing them to learn more each session. So, when we say this class is advanced and not for beginners (or anyone within a trial membership), we mean it. Unless you have authorization from the coach or owners, you will not be permitted to partake in Training Camp, 12 Rounds, Pad Class, Sparring Class, Open Sparring, or any other class deemed advanced. This not only ensures your safety and enjoyment, but is also respecting the members who have paid their dues and have advanced beyond boxing basics.

Simply put, if you don’t know how to wrap your hands, this class is not suitable for you.

 

LATE ARRIVAL POLICY

If a member arrives more than five minutes late for class and does not have their hands wrapped, it will be up to the coach to decide whether or not to accept them into class. If they do accept them, the member may be required to do 20 burpees before entrance.