Applications are now available for the 2012 grand-master Lee and 2012 master Buckley scholarships! forms are due no later than February 3rd. You can pick up your copy at the front desk of each school or online. Don’t miss this opportunity! We had some incredible applicants last year and are looking forward to our new applications and announcing our winners at our annual leadership training weekend at the end of February.

BOK FU FITNESS

Warm Up:
2 times:
5 techniques in your belt tai ji style
5 forward snap kicks, 5 rear kicks, 5 wheel kicks each leg
Drop stance/ hardbow/ crane up and down mat
Straight leg kicks up and down mat
Inchworms up and down mat
Broad Jumps up and down mat

Workout:
3 Rounds of the following:
1 minute max rep Double Unders (or single jump and tuck jump)
1 minute max rep Bok Fu Burpee Box Jump (or step up)
1 minute max rep Horse Stance Squat with medicine ball throw
1 minute max rep V Ups
1 minute max rep Push Up with hand release
1 minute rest

Notes:
A bok fu burpee box jump starts with a bok fu burpee but instead of the jump kick, do a box jump.
Your score for the workout is your total number of reps over the 3 rounds.

Warm Down:
5 minutes belt torture for hamstrings/groin