East West Kung Fu Schools
HOME OF BOK FU DO - SYSTEM OF THE WHITE TIGER - EST. 1967
Brand new, never before seen staff form. We’ll be learning this in class this week!
BOK FU FITNESS
Warm Up:
10 over unders with partner (Over under is partner 1 on all fours, partner 2 jumps over partner 1. Then partner 1 lifts up with legs straight and partner 2 crawls under partner 1. That’s 1 rep. Do 10 of these and switch to the other person)
2 times:
Straight leg kicks up mat
10 Horse Stance Squats
Inchworms down mat
10 Push Ups
Bear Crawls up mat
10 V Ups
Crab Walks down mat
10 Scorpions
Workout:
Fantastic Fifty….modified – for time
50 Horse Stance Squats
50 Push Ups with Hand Release
50 Pad Jumps
50 Sit Ups with Cross Punches
50 Wheel Kick Balance (25 each leg)
50 Mountain Climbers
50 Jump Rope Jumps (advanced double unders)
50 Bok Fu Burpees
Notes: The exercises can be performed in an order, but the Bok Fu Burpees have to be last!
Warm Down:
5 minutes of partner stretching
"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
