East West Kung Fu Schools
HOME OF BOK FU DO - SYSTEM OF THE WHITE TIGER - EST. 1967
We took a group of brown belt BFFers on a little field trip to Diablo Gymnastics. They worked on cartwheels, round offs, aerials, and front flips. Fun was had by all (and probably a little soreness today)!
SLEEP IS MORE IMPORTANT THAN FOOD!
BOK FU FITNESS
Warm Up:
2 times:
400M run (or 40 mountain climbers)
50 Jump Rope Jumps
10 pass through with staff
10 inch worms
10 Silverman Squats
30 second bridge
Workout:
8 Rounds of the following – 20 seconds on, 10 seconds off
Horse Stance Squat (advanced holding medicine ball overhead)
Push Up with hand release
Box Jumps (or step ups)
Sit Ups with Cross Punches
Notes:
You’ll do 20 seconds of movement and then rest 10 seconds. Start with one round of horse stance squats, then push ups, box jumps and sit ups with cross punches. Repeat 8 times. Your total workout should take 16 minutes. Your score for the workout is your total number of reps over the entire 16 minutes.
Warm Down:
5 minutes on foam roller for hips/quads
5 minutes of ball torture for shoulder
"I LOVE East-West Kung Fu!I drive myself, my husband and my daughter one hour each way four to five days a week from Napa, just to get to attend this school. (yes I know, run on sentence)"
- Georgia B.
"I have been at East West for about 3 years now. It’s definitely a place you want to go! With a variety of classes for everyone, and a flexible schedule,…"
- Kyle H.
"This is a fantastic martial arts school. Since I walked in the door over a year ago I have learned so much about self-defense and about myself as I trained…"
- Amanada R.
"I have been going to East West for almost 2.5 years now. It is a wonderful facility with trained experts that are willing to spend time with you and help…"
- Lore H.
"Bok Fu Do is a the best martial art and East-West Kung Fu is the best school to learn the system. My family and I have been with East-West Kung…"
- Tina Duong
"Bok Fu Do has had a profound impact in my life. I walked through the front doors of the school when I was five hoping to learn to defend myself, …."
- Brian Yu
