East West Kung Fu Schools
HOME OF BOK FU DO - SYSTEM OF THE WHITE TIGER - EST. 1967
Warm Up:
3 times
5 push ups with hand release
10 sit ups with cross punches
15 horse stance squats
Work Out:
For time:
800M Run (or substitute 150 jump rope jumps)
20, 15, 10, 5 reps of each of the following exercises
Bok Fu Burpees
Rear Kick Plank
Horse Stance Squat with medicine ball throw
Back Extension off the box (or back up if you don’t have the box or someone to hold your feet)
800M Run (or substitute another 150 jump rope jumps)
Warm Down:
Partner stretching if you have one with you
Straight leg drive heel down
Side kick drive heel down
Samson stretch as partner pulls shoulders back
Sitting with legs apart, partner pushes down on back
For those of you that buy your produce from farmer’s markets, you may have noticed that some of the fruits and veggies aren’t available as the weather has started to change. Check out the seasonality chart above for reference of what’s in season now! Even if you buy from a grocery store, buying what’s in season and buying local can help reduce the impact on the environment.
"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
