intro month unlimited classes $59!! $10 drop-in for Big HIIT Fitness boxing classes, no membership required! Ask us about our Youth Boxing Academy for kids age 8 - 12!

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Join us at Golden Goat Boxing Club for the ultimate boxing and fitness experience. Whether you're a beginner or an experienced fighter, our inclusive community and expert trainers will help you reach your goals.

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First class is free!! Intro month unlimited classes $59!

Crafting Champions in Duncan BC

At Golden Goat Boxing Club, we are dedicated to transforming lives through boxing and fitness programs. Our experienced coaches provide personalized training, focusing on technique, endurance, strength, and mindset. Join us to challenge yourself, build confidence, and unleash your potential.

With a mission to create a positive impact on individuals' physical and mental well-being, our club offers a range of classes suitable for all skill levels. From youth fitness programs to advanced boxing training, there's something for everyone. We are currently holding classes in the Island Kung Fu martial arts facility on the corner of Trunk Rd. and Festubert St. The entrance and the parking lot are behind the building.

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Check out our new sign!! 😄
Courtesy of the fine folks at @leonsignsltd

We're really loving our new location in Duncan, at Island Kung Fu! And now more people will see that we're there!

#marketing #sign #sandwichboard #boxingtraining #fitness #fitnessboxing #boxingtechnique #boxing #duncanbc #cowichanvalley #vancouverisland

The focus of todays class was speed followed by power! 👊

Our combo included setting up a power shot to the body, followed by a quick little shoe shine, then finishing it off with power shots. It was a fun one! 😀🙌🥊

Good choice on the music, Andrew. 😉

#boxingtraining #boxing #fitness #finessboxing #healthyliving #boxingtechnique #duncanbc #vancouverisland #cowichanvalley

Here are our updated membership options. They now include the $10 drop in deal for the Big HIIT fitness boxing classes, no membership required! Your first class is free! Come check it out! 🥊💪😊

#boxingtraining #boxingtechnique #boxing #fitnessboxing #fitness #hiit #highintensityintervaltraining #duncanbc #cowichanvalley #vancouverisland

We have a new deal for our Big HIIT Fitness Boxing class! 💥🥊💪

We will now be offering a $10 drop in price, no membership required!! All are welcome! 🤗

These classes are beginner friendly but also offer variations that make them challenging for those who are more advanced in their fitness journey.

Message us if you have any questions.

This deal does not apply to other classes.

#boxingtraining #fitness #fitnessboxing #boxing
#hiit #highintensityintervaltraining #duncanbc #cowichanvalley #vancouverisland

Shadow boxing 🥊👥
Every... Single... Day... This is the morning ritual, lol!
Often with a lower intensity level, but it varies depending on the day. This is where the improvement is made. It's in the day to day habits. 👊

#shadowboxing #morningroutine #morningritual #progress #consistency #boxingtraining #boxingtechnique #boxing #fitnesslife #fitness

Big HIIT Fitness Boxing is a fast-paced fitness class that packs a punch! 👊💥

Join us every Tuesday and Thursday at 5:00 pm and get your body moving! 🤸🤸‍♀️

#fitness #fitnessboxing #boxingtraining #boxing #hiit #highintensityintervaltraining #duncanbc #cowichanvalley #vancouverisland

Sunday morning boxing is in full effect!! 🌅💥🥊

We have circuit training at 10:00 am and skills & drills at 11:00 am. Come on in and start your day off right! 💪🥊👊

#boxingtraining #boxing #fitness #fitnessboxing #healthyliving #sundaymorning #duncanbc #cowichanvalley

We're leveling up!! 💪👊🙌

The energy here last night was really great! Everyone put in a strong effort and had a lot of fun. 😊🥊

These classes are a perfect blend of conditioning and technique. We worked on some good combinations, how to throw them, and how to properly defend and counter them, and we worked up a sweat! 🥵😀🙌

#boxingtraining #boxing #fitnessboxing #fitness #boxingtechnique #goldengloves #goatlife #vancouverisland #cowichanvalley #duncanbc

I love looking back and seeing the progress my students have made! 😊🥊

Jason has been training with me once a week since last fall, and I am stoked on how much he has improved!! It's all about consistency. As long as you keep showing up and putting in that work, you will see results. 💪

Awesome job Jason, keep up the good work! 🙌

#boxingtraining #boxing #fitness #practicemakesperfect #progress #6months #vancouverisland #cowichanvalley #duncanbc #healthyliving

Suns out guns out! 🌞💪😃🐶

Who's ready for summer???

#beachready #sunsoutgunsout #boxingtraining #fitness #fitnessboxing #summerday

Golden Gloves Skills & Drills is the class for anyone who really wants to focus on their boxing skills! 🥊

The class consists of skipping, hand pads, bag work, blocking/counter punching drills, and other various drills to improve boxing techniques. Anyone who has an interest in sparring or competing will benefit immensely from attending this class!

We are currently offering this class 3 times per week, Tues/Thurs at 7:00 pm and Sun at 11:00 am.

Message us if you have any questions. 😊👊

#goldengloves #boxing #boxingtraining #fitness #healthandwellness #healthyliving #duncanbc #cowichanvalley #vancouverisland

Today was our final class at @pacific_kodokan_dojo and it was a good one! 🥊😊🙌

We had a talk with the kids before class about the importance of gratitude, and we took a moment to express our gratitude for the use of the dojo. Big thanks to Steve @yogidentist117 and his team, we appreciate you! 🙂🙏

The kids all did great today, and we can't wait to see them all continue their progress at the new dojo! We are grateful to have such an awesome group.

It's the end of one era and the start of a new one! Let's go! 😁👊

#boxing #boxingtraining #fitness #fitnessboxing #youthboxing #vancouverisland #cowichanvalley #duncanbc

Nice pad session today! 👊
Well done, Carson 👏 🥊

#boxingtraining #boxing #handpads #handpadsession #fitness #healthyliving #technique #duncanbc #cowichanvalley

Heavy bag demo!🥊😊

Always remember, when we're putting in our rounds on the heavy bag, we aren't "hitting" the bag. We're fighting it!

What this means is that we are always being defensively responsible, we're simulating counter punches, we're using angles, we're selecting a good variety of punches and targeting the head and the body.

My goal is to mix in as many different techniques as possible and get them flowing together smoothly. Some days flow better than others. Today, felt like a pretty good day. 😌

#boxingtraining #heavybag #heavybagtraining #boxing #fitness #fitnessboxing #heavybagdemo #vancouverisland #cowichanvalley #duncanbc

Are you bored of your current fitness routine?😒

Have you plateaued? Do you feel uninspired??😮‍💨

It might be time to shake things up!! 😁🥊🙌

Big HIIT Fitness Boxing is a super fun fitness experience, and we're offering a FREE trial class for anyone that would like to try it out! 💪😀💥

It combines calisthenics, body weight exercises, shadow boxing, and heavy bag work to create an excellent workout for all levels!

We use a high intensity interval training (HIIT) format for the class, which means we do each exercise for a certain amount of time (usually 30 - 45 seconds) then a short break (10 - 15 seconds) before moving on to the next one. This ensures a fast paced workout that you can push to whatever intensity level you feel capable of in the moment! 🥵☺️

Classes run every Tuesday and Thursday at 5:00 pm. We are located at 301 Festubert St. # 3 in a shared space with Island Kung Fu.

Message us if you have any questions!🙂🥊

#boxingtraining #fitnessboxing #boxing #fitness #healthandwellness #boxingclass #fitnesslife #duncanbc #vancouverisland #cowichanvalley

Huge shoutout to my boy Ben!! 😁🥊

Ben is our first student to reach 1 year of consistent class attendance. 🙌💪

As we continue on this journey there are certain landmarks that carry important meaning when they are achieved, and this is a big one! 😁🥳

Ben joined us when we were first getting started at the Pacific Kodokan Dojo in Maple Bay and has attended class regularly ever since.

Thank you, Ben! You have made tremendous progress, and we are grateful to have you as part of our team!!

#consistency #hardworkdedication #boxingtraining #boxing #1yearanniversary #fitness #personaldevelopment #boxingclass

The double end bag is one of my favorite pieces of equipment! It is great for improving timing and accuracy while integrating whatever techniques you are currently working on.

When you first start using one, all you need to do is work the jab and get used to how it moves. Next, you add in doubles, then crosses, then hooks and uppercuts, all while syncing up your head movement and footwork.

The main thing that I always mention is that you're not just "hitting" the bag. You're fighting it! Which means that you're not just punching away. You're being defensively responsible and changing angles, as you would against a real opponent.

The d/e bag is an important part of our training program, and it's fun too!

#boxingtraining #boxing #fitnessboxing #boxingclass #fitness #healthandwellness #healthyliving #doubleendbag #cowichanvalley #vancouverisland #duncanbc

Our first few classes at the new location have been great! Message us if you're interested in trying out one of our classes. 😁🥊🙌

#boxing #boxingtraining #fitnessboxing #healthandwellness #healthyliving #boxingskills #fitness #cowichanvalley #duncanbc #vancouverisland

Our first Tuesday at the new location!! 😁🥊🙌

#boxingtraining #boxing #beginnersboxing #boxingclass #fitnessboxing #fitness #calisthenics #duncanbc #cowichanvalley #vancouverisland

Sunday morning boxing has arrived! 🥊😁👏

#boxingtraining #boxing #goatlife #goldengloves #goldenage #fitness #fitnessboxing #healthandwellness #healthyliving #duncanbc #cowichanvalley

Our first day at the new location was a big success!! 😁🙌

Big thank you to everyone who came out. We appreciate all of you! 🤗

The new era has commenced, let's go!! 👊😎🥊

#fitness #boxing #boxingtraining #fitnessboxing #healthyliving #healthandwellness #cowichanvalley #vancouverisland #duncanbc

Our first class is today!! 💥🥊💪

This class is open to all levels, and today's class will be FREE for anyone that would like to participate!!

5:00 pm at Island Kung Fu, at 301 Festubert St. # 3.

Message me if you're interested! Let's go! 😁👊

#boxingtraining #boxing #beginnersboxing #fitness #fitnessboxing #healthandwellness #healthyliving #duncanbc #cowichanvalley #vancouverisland

Here's the official schedule, effective May 1. 🥊

Classes will be held at Island Kung Fu, at 3 - 301 Festubert st. In Duncan.

Please feel free to message us if you have any questions. 🙂

#boxingtraining #beginnersboxing #boxing #fitness #fitnessboxing #healthandwellness #healthyliving #vancouverisland #duncanbc

🥇🪙 Golden Gloves Skills & Drills 🪙🥇

This class is all boxing! 🥊

Hand pads, partner drills, bag work, and shadow boxing. We will work on footwork, head movement, counter punching, blocking, combinations, and everything else that you need to be successful in the ring.

This class is best for people who have a grasp on the basic fundamentals and are looking at progressing to sparring or competing. Open to everyone, but we will work on some higher level stuff, so be prepared! 💪👊

#boxingtraining #boxing #fitness #fitnessboxing #goldengloves #amateurboxing #boxingskills
#duncanbc #cowichanvalley #vancouverisland

🐐 The GOAT Circuit 🐐

Technical boxing instruction followed by a circuit of boxing and fitness stations. Punching bags, battle ropes, skipping, slam ball, and more! 💪🥊

This is an excellent conditioning class for all levels!

#boxingtraining #boxing #fitness #fitnessboxing #duncanbc #cowichanvalley #vancouverisland #goatlife #goat

💥 Big HIIT Fitness Boxing 💥

High intensity interval training meets boxing fundamentals! 🥵🥊

This class is great for anyone, from complete beginners up to high-level boxers. It's a fun way to get into fitness, or it can be a compliment to an existing training program.

We will do a mixture of body weight exercises, shadow boxing, and punching bag drills.

Classes will run on Tuesdays and Thursdays at 5:00 pm.

#fitness #fitnessboxing #boxingtraining #boxing #calisthenics #conditioning #hiit #duncanbc #cowichanvalley

We are still at Pacific Kodokan Dojo for 3 more classes!

We have classes this morning (sat.) Monday and Wednesday. Then we move to Island Kung Fu for Thursday and next Saturday.

The Youth Academy classes will continue to be held in Maple Bay until the current series concludes on May 21.

A new complete schedule and full descriptions of the new classes are coming soon. Stay tuned! 👊

#moving #newera #schedule #boxingtraining #beginnersboxing #fitness #fitnessboxing #maplebay #duncanbc

The energy for change is strong right now, so we are flowing along with it. 😎

Stay tuned for more details on all the new classes and the new schedule.

If anyone has any questions, please feel free to message us! 😊

#newera #changes #goldenera #goldenage #boxingtraining #beginnersboxing #boxing #fitnessboxing #fitness

Here it is, folks... The big announcement!! 💥🔥🥊🙌😀

New location ✅️
New schedule ✅️
New membership options ✅️
New classes ✅️
New name!!! ✅️

Stay tuned for all the details. 😎

#boxing #boxingtraining #fitnessboxing #healthyliving #healthandwellness #fitness #vancouverisland #cowichanvalley #duncanbc

We have 2 spots available in our current series! 🥊😄

Classes include technical instruction, practice on various pieces of boxing equipment, fun games, and some free time at the end of class. Open to ages 7 - 12.

Please message us if you're interested in signing your child up for the remaining 5 classes of the series. The cost is $82.50.

Thank you for your support 🙏 😊

💥 Highlights of the week! 💥

We just keep on getting better and better!! 😄💪

Great work everyone, let's keep it up! 👊🙌

#boxing #boxingtraining #fitnessboxing #fitness #healthandwellness #manifestyourdreams #goatlife

Hey all!

I am taking a little bit of time off to recharge the batteries. I will be away from April 15 - 21. Training will resume on the 22nd.

Please feel free to message me if you have any questions.

Much love 🥊❤️ 😊

- Pete

The student vs the teacher 🥊
That was a fun round! Good work Carson!

Hi all!

Registration is now open for the next Youth Boxing Academy series! 😁🥊🤸

Classes will continue to run on Wednesday at 4:00 - 4:45 pm with optional 10 mins of free time at the end.

The series will be 7 weeks as there will not be a class on the 16th.

Age range is 7 - 12.

Cost is $99.

Please feel free to message us with any questions! 😊

🔥🔥🔥 Hot off the press 🔥🔥🔥

New T-shirts are now available! 👕

Future Goat Boxing represents health, happiness, and strength. 💪😁🥊

It's time to be a GOAT!!! 🐐👊

Message me if you would like order one!

#goatworthy #goatlife🐐 #tshirt #boxing #fitness #boxingtraining #fitnessboxing #healthyliving #healthandwellness #vancouverisland #cowichanvalley

💥Highlight reel!!💥

This past week was another great one for Future Goat Boxing!! 🐐🥊😁

I am stoked to see everyone making such amazing progress. I am almost in disbelief sometimes at how lucky I am to be doing what I do. I am grateful for all of my amazing students and for all of the opportunities that have been coming my way. ✨️😃🙌

These highlights are from personal training sessions, Aquatic Center classes, Pathway to trades classes, and from our own Future Goat classes down in Maple Bay (with a little sneak peak at our new shirts thrown in for good measure).... We're getting busy! And I didn't even get any vids from the Youth Academy this time... We'll make sure to get the kids in the next highlight package. 🤸

Thank you to everyone who has been supporting us. We appreciate you all!! 🙏 ❤️

#boxing #boxingtraining #fitnessboxing #fitness #personaltraining #personaltrainer #healthyliving #healthandwellness #vancouverisland #cowichanvalley #maplebay

The spring equinox is a powerful time for intention setting. It's time to choose happiness, health, and strength!

#fitness #boxingtraining #boxing #healthandwellness #healthyliving #wimhofmethod #coldwatertherapy #fitnessboxing #vancouverisland #boxing #cowichanvalley #maplebay

Here are some recent highlights!! ✨️👊
I'm fired up to be training with so many excellent people! ☺️🙌
Every day, we get better and better. 😊🥊💪

#boxing #boxingtraining #fitness #healthandwellness #healthyliving #fitnessboxing #vancouverisland #cowichanvalley #duncanbc #maplebay

Another Youth Boxing Academy class in the books!! 😁🥊

We're having so much fun working with this great group of kids! Everyone is doing amazing!! 😃🙌

#youthboxing #boxingtraining #boxing #fitness #healthyliving #maplebay #vancouverisland #cowichanvalley #duncanbc

Today was day 1 of the pathway to trades program boxing class. I am stoked to be a part of this! Everyone did great today! I can't wait to see how everyone progresses over the next 6 weeks! 😊🥊🙌💪

#boxingtraining #boxing #fitness #healthyliving #tradestraining #cowichanvalley

Awesome training session today!! 🥊😁
Carson is putting in the work, and it shows. The kid was looking sharp today! 👌😎

#boxing #fitness #boxingtraining #personaltraining #personaltrainer #vancouverisland #cowichanvalley #duncanbc #healthyliving

Todays Youth Boxing Academy class is the final session of the current series. Everyone is doing amazing!! 😃🙌

Registration is now open for the next series, which will commence next week.

There are limited spaces available, so book yours now! 😊🥊

#boxing #youthboxing #boxingtraining #fitness #healthandwellness #cowichanvalley #maplebay #vancouverisland

Some recent highlights ✨️ 👌 😊

Some are from classes at the dojo and some are from personal training sessions.

Keep up the good work, everyone!! 🥊

#boxingtraining #boxing #fitness #healthandwellness #healthyliving #vancouverisland #cowichanvalley #duncanbc #maplebay

Practice, practice, practice...

While we may never achieve perfection, the pursuit of perfection will lead to excellence. 👌

Keep on putting in that work, people. 💪 🙌

#practicemakesperfect #shadowboxing #boxing #fitness #boxingtraining #motivation #hardworkdedication #vancouverisland #cowichanvalley #duncanbc

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About

Meet Coach Pete

My name is Peter de Lange. I am a personal trainer and a former competitive amateur boxer. I am passionate about helping people to be successful - in boxing, and in life.

I am a practitioner of the Wim Hof Method (cold exposure, breathwork, meditation), and I put a strong emphasis on mindset and intention setting.

Our thoughts become our reality, let's make them positive ones!