What English do you need for daily life abroad?

Welcome! Yes, we have a day pass for $15 and a weekly pass for $50. The weekly one is a much better deal if you're planning to come in regularly.

欢迎！有的，日卡15美元，周卡50美元。如果你打算经常来，周卡划算很多。

The weekly pass gives you full access to the weight room, cardio machines, the swimming pool, and the locker rooms with showers. Group classes are an extra $5 per class, or you can add an unlimited class pass for $20 for the week.

周卡包含力量区、有氧器械、游泳池和带淋浴的更衣室。团课每节另外收5美元，或者加20美元可以获得一周无限次团课。

Just a photo ID and a credit card. I'll also need you to sign a liability waiver — it's standard, just says you exercise at your own risk. Let me print that for you.

只需要一个带照片的证件和信用卡。还需要你签一份免责声明——这是标准流程，就是说你自己承担运动风险。我帮你打印出来。

💡 几乎所有美国健身房都要签 liability waiver（免责声明），这在欧美是法律要求，不用紧张。

Passport works fine. Alright, you're all set! A few rules — please wipe down the equipment after use, re-rack your weights, and no outside shoes on the gym floor. We have lockers you can use — just bring your own lock or you can buy one here for $5.

护照可以。好了，你都办好了！几条规则——用完器械请擦干净，用完的杠铃片请放回原位，不要穿户外鞋进训练区。我们有储物柜可以用——自带锁或者在这里花5美元买一个。

💡 在美国健身房，用完器械不擦、不归位杠铃片是很不礼貌的行为，会被其他人投诉。

The weight room is straight ahead through the double doors. Cardio is on the second floor. The pool is downstairs — you'll need to shower before entering the pool area. The group class schedule is on the board right over there, and you can also check it on our app.

力量区穿过那道双开门直走。有氧在二楼。游泳池在楼下——进泳池区域之前需要先冲个澡。团课时间表在那边的告示板上，也可以在我们的App上查。

We're open Monday through Friday, 5 AM to 11 PM, and weekends 7 AM to 9 PM. Enjoy your workout!

周一到周五早上5点到晚上11点，周末早上7点到晚上9点。祝你训练愉快！

Yes! You're in the right place. I'm Coach Sarah. Have you done boxing before, or is this your first time?

是的！你来对了。我是Sarah教练。你之前练过拳击吗，还是第一次？

No worries — this is a beginner-friendly class. We'll start with basic footwork and punches. I'll show you how to wrap your hands. Do you have your own gloves, or do you need to borrow a pair?

没关系——这是一节适合初学者的课。我们会从基本步法和出拳开始。我教你怎么缠手。你有自己的拳套吗，还是需要借一副？

Thanks for letting me know. We'll modify some movements for your shoulder — no overhead punches on the left side. If anything feels off during class, just raise your hand and I'll come over. Don't push through pain.

谢谢你告诉我。我们会针对你的肩膀调整一些动作——左侧不做上举拳。上课中如果有任何不舒服，举手示意我就过来。不要硬撑着练。

It's 45 minutes — 10 minutes warm-up, 25 minutes of combos on the bags, and 10 minutes of cool-down and stretching. It can get pretty intense in the middle, but go at your own pace. There's no shame in taking a breather.

45分钟——10分钟热身，25分钟沙袋组合练习，10分钟放松和拉伸。中间强度会比较大，但按照你自己的节奏来就好。休息一下完全没问题。

Grab a spot near the front so I can keep an eye on your form. Here are your gloves — size medium should work. And here's a hand wrap. Let me show you how to put it on.

站前面一点，这样我能看到你的动作是否标准。这是你的拳套——中号应该合适。这是缠手带。我教你怎么缠。

Snug but not too tight — you still want blood flow to your fingers. If your fingers start tingling, loosen it up. Alright, everyone — let's get started! Feet shoulder-width apart, hands up by your chin!

贴合但别太紧——要保证手指血液循环。如果手指开始发麻，就松一松。好了，各位——开始了！双脚与肩同宽，双手举到下巴位置！

💡 美国的团课气氛通常很活跃，教练会大声指挥、放音乐，跟国内健身房风格有些不同。