East West Kung Fu Schools
HOME OF BOK FU DO - SYSTEM OF THE WHITE TIGER - EST. 1967
Warm up: Normal 5 minute warm up of a run, jump rope, techniques, or forms. Then do 3 sets of the following warms ups (refer to Sunday workout post for questions on these): Inchworms, Scorpions, Samson Stretch.
Workout: AMRAP (as many rounds as possible) 15 minutes
200 M run
4 tuck jumps
8 back up to push up (yes..you will get dirty doing this outside, but that’s what makes it fun)
12 horse stance squats
200 M run backwards (yes…. I said backwards. running backwards will work new muscles for you)
12 horse stance squats
8 back up to push up
4 tuck jump
Note: You will need to count your rounds during the 15 minutes. One round is doing everything from the 200 M run to the last 4 tuck jumps.
"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
