Bok Fu Black Belt Mr. Wolfe is on TV!

We have a tv star as a black belt! take a look at these tv commercials with our very own, Mr. Wolfe. They are currently airing on ESPN during the x games. Very exciting!


Warm Up:

2 times:

10 of Roll back warm up (the video below is 1 rep)

10 scorpions

10 back ups

10 pass through with staff

10 around the world with staff

10 samson stretch


On the minute every minute for 20 minutes

5 Bok Fu Burpees

10 Push Ups

15 Horse Stance Squats


You have 1 minute to complete the above exercises. Your score is the last minute that you completed all 3 exercises within the minute. So if you make it to the 10th minute and don’t finish, then your score is 9. If you fall off pace then rest the following minute and finish out the rest of the time doing as many rounds as possible.

Warm Down:

5 minutes foam roller on hips/quads

5 minutes belt stretching