Bok Fu Do West Coast Regional Tournament – Spring 2012

Congratulations on a fantastic tournament! Thank you to everyone that took part in making the bok fu do west coast regional tournament a huge success. With the new venue, the larger competitor group and the fantastic spectator turnout, it was arguably our best event yet! a special thank you to tournament director, Mrs. Mannion, and assistant tournament director, Mrs. Poon. Without the two of them, the day would not have been possible. We’re already looking forward to our fall tournament on september 22nd!

Here are some pictures from the tournament on saturday! The rest will be up in the website gallery and on facebook soon! enjoy!


Warm Up:

10 Straight Leg Kicks

10 Horse Stance Squats

10 Roll Backs

10 Inchworms

20 Seconds, 10 seconds intervals – 4 times

Jog, sprint

Single jump rope, Double unders (substitute high knees, tuck jumps)


\3 Rounds for max reps

1 minute Chicken Lunges

1 minute Horse Stance Squats

1 minute V Ups

1 minute Bok Fu Burpees

1 minute rest

Warm Down:

400 meter run

5 minutes partner stretching