ROC Boxing & Fitness Center

09/22/2026

09/22/2026

🚨 NEW COACH ALERT 🚨

Tuesdays at 6am! Start your day right with coach Mitch. Mitch Long, DC | Rehab + Strength Coach | Rochester, NY will be leading a Functional Strength class built around building real strength in real movement, scaled to wherever you’re starting from — no matter your experience. Come find out what your body can actually do!

Meet Your Coach: Dr. Mitch Long

Mitch is a Chiropractor & Strength Coach. Before that, he spent 5 years as a competitive track and field athlete at the University of Windsor, placing 7th individually the year his team won the national championship title in 2016. That’s where his philosophy comes from: rehab and strength training are two sides of the same coin. The best way to rehab is to build strength. You shouldn’t have to avoid the activities you love — you should be able to train through them with the right approach.

Maybe you’ve cycled through a few chiropractors and PTs — felt better for a day, then right back where you started. Or maybe you just haven’t had the time or energy to get back to moving the way you used to. Either way, Mitch’s approach is the same: build strength, and you build your way back to feeling like yourself — capable, confident, and able to keep up with the life you actually want to live.

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09/12/2026

🚨 NEW COACH ALERT! 🥊

Meet Coach Jordy, the newest addition to the ROC Boxing team!

Jordy brings 12+ years of boxing experience, both training and competing. His background includes:

🥊 12+ years boxing on and off
🥊 Competed in multiple white-collar boxing bouts and events
🥊 Worked as a sparring partner for up-and-coming professional fighters
🥊 Began coaching at Ringtone Boxing Gym in the UK in 2015

Now you can train with Coach Jordy at ROC Boxing!

Mondays & Wednesdays | 9:00 AM
Boxing/Conditioning

Come meet Jordy, get some rounds in, and learn from a coach with years of experience inside and outside the ring.

Train Old School.

09/10/2026

Milo walked into ROC Boxing a year ago having never boxed before.

No experience. Starting completely from scratch.

This is a round of his sparring from last month.

The difference a year of showing up, learning, and putting in the work can make is huge. His technique, movement, confidence, and ring IQ have continued to improve—and he’s still getting better.

Proud of the progress, Milo. Keep working. 🥊

Train Old School.

Send a message to learn more

09/09/2026

🥊 NEXT 8-WEEK YOUTH BOXING SESSION STARTS 9/14!

Registration is open for our next round of youth boxing at ROC Boxing & Fitness.

BEGINNER BOXING
Monday & Wednesday
5:00–5:45 PM

INTERMEDIATE BOXING
Tuesday & Thursday
5:00–5:45 PM
Sunday
10:30 AM

Our youth programs focus on boxing fundamentals, footwork, defense, conditioning, confidence, and discipline—all while helping kids build the skills they need to progress in the sport.

📅 Starts September 14
🥊 8-Week Program
📍 ROC Boxing & Fitness
524 Atlantic Ave, Rochester, NY

Spots are limited. Message us to register or for more information.

Train Old School.

09/09/2026

Do you want to learn to
Box?! New “Learn to Spar” progress starts 9/15 only at ROC Boxing & Fitness Center

$20 per drop in or $275 for the whole 8 weeks (16 sessions).

Sign up today!

09/09/2026

Our Next 8-Week Programs Are Starting Soon!

Starting the week of September 14th, we’re kicking off the next session of our 8-week programs... including our Youth Program and Learn To Spar Program!

Don’t miss your opportunity to get involved in this semester’s programs. Make sure you get signed up today!

We’ll also be making some adjustments to our weekly class schedule. Stay tuned for updates and any new changes coming your way!

We’d love to have you join us and be part of the experience.
Sign up today — you don’t want to miss out!

09/02/2026

Have you heard about all the variety of classes we offer?

1.) Boxing and conditioning classes are designed for anyone looking to sharpen their boxing skills while improving their cardio, strength, and overall fitness.

Whether you’re a complete beginner or an experienced boxer, everyone is welcome...no matter your experience level!

Come train with us, challenge yourself, and become stronger both inside and outside the ring.

2.)Ready to Take Your Boxing to the Next Level?

Our Learn to Spar Program is designed to help you build confidence and develop the skills you need to move comfortably around the ring.

Over 8 weeks, you’ll be introduced to essential defensive techniques, ring awareness, movement, and real ring-situation experiences. You’ll have the opportunity to practice and develop your skills through controlled sparring with other members in a supportive environment.

Whether you’re new to sparring or looking to sharpen your skills, this program will help prepare you to move, defend, and think inside the ring.
Check out our 8-week Learn to Spar Program and get ready to step between the ropes! Starts 9/15

3.) The Next Step: Our Amateur Program

Once you’ve mastered the fundamentals of boxing and built confidence in the ring, it’s time to step up your game.

Our Amateur Program is designed to give you the experience of training like a real amateur boxer. You’ll take your skills, conditioning, discipline, and ring awareness to the next level through focused, structured training.

Whether you’re seriously looking to compete and step into the ring or you’re simply looking for a new challenge, this program is for you.
Train hard. Push your limits. See what you’re capable of.

4.)Youth Boxing Program

Designed for ages 8–16, our 8-week program is built to help young athletes develop their boxing skills, confidence, and fitness in a safe and structured environment.

They’ll learn the fundamentals of boxing, proper footwork, defense, movement, and ring awareness, building their skills week by week.

The program finishes with controlled sparring, giving participants the opportunity to put what they’ve learned to action.

Questions?

08/30/2026

Summer's over but WE just started heating up ❤️🥊