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Best of luck Mr. Daugherty!


Best of luck Mr. Daugherty!

One of our long term instructor’s, Mr. Daugherty, is sadly leaving us and starting a new chapter of his life in Idaho. The black belts and instructors wished him well with a small send off on Wednesday night after his final instructor workout before he departs. We wish Mr. Daughtery all the best on his new adventure!

An interesting article for all of you parents with athletic kids. Parenting an Athlete: It’s a Razor’s Edge

For the ladies

Bok Fu Fitness

Warm Up:
2 times:
10 pass through with staff
inchworms up and down mat
broad jumps up and down mat
hardbow/broken bow lunges up and down mat
drop stance/ hardbow/ crane stance up and down mat
100 jump rope jumps

For Total Reps
AMRAP 5 minutes
5 Bok Fu Burpees
10 Push Ups with Hand Release
15 Horse Stance Squats

Rest 2 minutes

AMRAP 4 minutes
10 Chicken Lunges
15 Broken Bow Jumps

Rest 2 minutes

AMRAP 3 minutes
15 Double Unders (sub is single jump and tuck jump)
20 Speed Punches

Warm Down:
5 minutes belt stretching