Beginner boxing · Rosebery, Sydney

Always wanted to try boxing? We'll help you get started.

Your first session is private with Gideon, one of Pad Flow's owners. He'll get to know you, show you the basics and give you time to find your feet.

Your free start at Pad Flow

Private one-on-one boxing intro with GideonThen seven days of unlimited Pad Flow classesFind my free intro

Four quick questions, then choose your time.

A beginner smiling while training with a Pad Flow coach

The front door

The hardest thing in a gym is the front door.

And it's not because it's heavy.

We've helped hundreds of people just like you get started.

Nervous. Unsure if they were fit enough. Keen to try boxing, but needing a hand to take that first step.

We've been blessed to have so many people trust us with their journey.

We want you to leave feeling proud you came. And excited to come back.

We'll look after you.

“As an absolute beginner… I've never felt more welcomed by such supportive coaches and community.”Emily Le · Google review

Watch Travis's story

Watch Loridana's story

These are existing Pad Flow members sharing their experience of the gym.

Your free start

First, we show you. Then we help you settle in.

You can arrive knowing nothing about boxing. We start with the person in front of us and build from there.

A Pad Flow coach and new member choosing a session time together

Start with 45 minutes, just you and Gideon.

He'll get to know you, show you the basics and give you time to find your feet. You can ask questions, repeat things and learn at your own pace.

A Pad Flow coach helping a beginner learn boxing fundamentals

Then train for seven days.

Your free pass gives you seven days of unlimited Pad Flow classes. Your coach helps you choose suitable sessions and introduces you to the room.

Pad Flow members finishing a session together

Decide whether you'd like to keep going.

At the end of your pass, we'll talk about how training felt and how it fits your week. Continuing is a separate choice.

Your free start at Pad Flow

Private one-on-one boxing intro with GideonThen seven days of unlimited Pad Flow classesFind my free intro

Member progress

See what people build from that first session.

The first punches are a starting point. With coaching and practice, there's always another detail to learn.

Watch members' progress over time.

Tess

Sione

Wiz

Xiao

These videos show existing members training over time. They are not results from the free intro or seven-day pass, and everyone's progress is different.

Gideon and Horrace coaching with pads in a park before Pad Flow opened

Our story

Two brothers. One pair of pads. A dog park.

COVID took both our jobs. Horrace left the gym where he coached with one pair of pads, and we started training people for free at the park down the road.

People kept turning up. More people came. Eventually, we built a gym for the people we were coaching.

That's where Pad Flow started, and it's still how we think about the place. Everyday people, learning boxing, with someone paying attention.

Gideon + Horrace
Brothers. Founders. Still coaching.

Your training week

Find the classes that fit your week.

Beginner classes run before and after work on weekdays, with Saturday morning options. We'll help you choose suitable sessions for your seven-day pass.

Beginner class times

Monday: 6am, 7am, 8am, 5pm, 6pm
Tuesday: 6am, 7am, 8am, 5pm, 6pm
Wednesday: 6am, 7am, 8am, 5pm, 6pm
Thursday: 6am, 7am, 8am, 5pm, 6pm
Friday: 6am, 7am, 8am, 5pm, 6pm
Saturday: 7am fundamentals, 8am Wild Card
Sunday: Closed

Class types vary through the week. We'll help you choose classes from this timetable.

The Substation Cafe entrance on Rothschild Avenue

Come in through Substation Cafe

Walk through this door to the elevator. Take it to Level 3, Suite 2.

Level 3, Suite 2, 128 Rothschild Avenue
Rosebery NSW 2018

Get directions

Before you book

A few things you might be wondering.

Do I need boxing experience or a certain fitness level?

No. We teach from the beginning and work from your starting point. Your first session gives you time to ask questions and learn the basics privately.

Will I have to spar?

No. Your private session and beginner classes use pads, bags and coached drills. Sparring is not part of this starter.

What if I'm coming on my own?

Come on your own. Your private session is one-on-one, and your coach helps introduce you to group training afterwards.

What does the free start include?

A private 45-minute one-on-one boxing intro with Gideon, then seven days of unlimited Pad Flow classes. There is no card, payment or automatic membership.

When do the seven days start?

Your seven-day class pass starts after you attend your private intro. We'll confirm the dates with you when you attend.

What if the times don't work for me?

Let us know when you can train. We'll help you work out whether this timetable can make a suitable start.

What should I bring?

Water and clothes you can move in. We've got gloves ready for your first sessions.

Will I be signed up to a membership?

No. Joining is a separate decision. If you love training here, ongoing membership is A$96 per week or A$350 per month. Nothing starts automatically.

Questions before you book?

We're happy to help.

If you're unsure about getting here, the timetable or whether it's a good fit, call or text us first.

Call us: +61 468 034 677 or text us.

Let's find a start that works for you

Four quick questions, then your intro times.

We ask about getting here and class times. Your boxing experience and fitness aren't being judged.

Free intro + seven days unlimited classes