Excellence is NEVER an accident!

One of the final pictures of these three ladies as brown belts! stay tuned for some blog posts from them with insight into their experiences going for their black belts!

Reminder: east west will be closed Wednesday at 4:00pm and all day Thursday. We’ll be back to normal on Friday, so come in and work off some of your thanksgiving food.


Warm Up:

3 times:

2 minutes of jump rope

Straight leg kicks up and down mat

inchworms up and down mat

Broad Jumps up and down mat

Samson Stretch up and down mat

10 Scorpions


20 seconds on, 10 second rest for 8 rounds of the following:

Horse Stance Squats (advanced Ninja Pistols)

Push Ups (advanced Handstand Push Ups)

V Ups

Chicken Lunges


You will do 20 seconds of horse stance squats then rest for 10 seconds. Repeat 8 times. Then 20 seconds of push ups 10 second rest. Repeat times. Same with V Ups and then with chicken lunges. Your score is your total number of reps. Keep a running tally through the entire workout.

Warm Down:

5 minutes partner stretching

5 minutes ball or belt torture