East West Kung Fu Schools
HOME OF BOK FU DO - SYSTEM OF THE WHITE TIGER - EST. 1967
Warm Up:
10 of Silverboy’s demonstration in the video above (if anyone can think of a good name for this warm up exercise, let me know)
10 inchworms
10 scorpions
20 seconds hold/ 10 second rest – 8 times of the exercise Silverboy is demonstrating in the picture below (need a name of this one too!). Arms out, shoulders and legs off the ground, and hold that position.
Workout:
4 Rounds 2:30 each with a 1 minute break between rounds
200M Run
8 Horse Stance Squats with medicine ball throw (women 8lbs, men 12lbs)
As many Bok Fu Burpees as possible
Notes:
In 2 minutes and 30 seconds run 200M, then do 8 HS Squats with medicine ball throw and then as many Bok Fu Burpees until the time is up. Rest for 1 minute and repeat again for a total of 4 times. Your score is the total number of Bok Fu Burpees you can complete.
Warm Down:
Take 1 form from your belt and warn down with it tai ji style
5 minutes on foam roller for hips/ quads
"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
