PAWN Session

what to expect during your first pawn session

RD 1
PRE-SESSION
Come 10-15 minutes before your first session to sign your waiver and have your hands wrapped by a Coach.
Let us know at this time if you would like to borrow a heartrate tracker during your session so you can keep track of all the calories you're burning during your session!
RD 2
WARMUP
Every PAWN session starts with active dynamic stretches and a warm up with our signature MOVE section.
The MOVE section is 4 rounds (Easy, Medium, Hard, & Max Effort) comprised of 2 exercises followed by a stretch. MOVE sections change for each workout and focus on either arms, legs, core, or full body.
RD 3
TECHNIQUE
Every pro starts off with good fundamentals. Learn or review boxing basics with stance, footwork & movement, and straight punches.
You can be sure that you will start your boxing journey on the right path during this instruction period. Learn proper form & technique so you will be punching harder and faster safely in no time!
RD 4
PRACTICE
Now it's time to get a little sweaty and have a some fun! Practice what you just learned with some boxing footwork drills, heavy bag work and mittwork in a boxing ring with a Certified Coach.
Our sessions are kept small enough so a Coach will always be available to answer any questions or provide guidance if needed.
RD 5
RELAY
Every session finishes off with a fun relay activity focusing on strength & conditioning. Relays are typically completed as a group and may require partner cooperation or be of a competitive nature.
After, we will all stretch out and cooldown together....
You've made it through your first Checkmate Boxing class!