East West Kung Fu Schools
HOME OF BOK FU DO - SYSTEM OF THE WHITE TIGER - EST. 1967
Here’s a little motivation for your Monday morning! Dare to be powerful beyond measure this week and see what happens!
Warm Up:
2 times:
Straight leg kicks up mat
10 Horse stance squats
Advanced Reverse Straight leg kicks down mat
10 Push Ups
Inchworms up mat
10 Sit Ups with Cross Punches
Broad Jumps down mat
10 Rear Kick Planks
Drop Stance/ Hardbow/ Crane up mat
10 Side Kick Planks
High Knees down mat
10 Broken Bow Jumps
Workout:
4 rounds, 2:30 each
50 Mountain Climbers
15 Tuck Jumps (advanced do Box Jumps)
15 V Ups
Max rep Bok Fu Burpees
Rest 1 minute
Notes: Your score for the workout will be the total number of Bok Fu Burpees you do over the 4 rounds.
Warm Down:
5 minutes belt stretching for hamstrings/ groin
"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
