2011 Spring Student Tournament

Congratulations to everyone that participated in our  bok fu do spring student tournament on Saturday! It was a fantastic competition and we are very proud of everyone that competed. Kid special squad put on a fantastic demonstration and the black belt demo team did an incredible job, as usual. a special thank you to our tournament director, Ms. Malone, as well as all the black belt and instructor judges and helpers. We’re already looking forward to an even bigger and better tournament in the fall. Enjoy some of the pictures from the day. Check back on our website later this week for a full gallery.

BOK FU FITNESS

Warm Up:

2 times:

Inchworms up mat

Straight Leg Kicks down mat

Advanced Reverse Straight Leg Kicks up mat

Broad Jumps down mat

5 techniques in your belt all out

10 Horse Stance Squats

5 techniques in your belt all out

10 push ups

Workout:

AMRAP 15 minutes

5 Clapping Push Ups

10 Horse Stance Squat Jumps

15 Sit Ups with Cross Punches

Warm Down:

5 minutes of ball torture for shoulders

5 minutes belt torture for hamstrings/hips