Happy Birthday Master Buckley!

Today is master Buckley's birthday! it is a big week for him….Birthday today and his 25th anniversary in bok fu do celebration on Saturday. if you see him today, make sure to wish our da shi xiong a very happy birthday!

Our 6 new blue belts and new advanced orange belt! congratulations to everyone that tested at our may belt board on Saturday. You energy and effort was impressive!

There is one thing that you can always count on with our instructor workouts…You never know what is going to happen in the class! This short video is an example of the fun that the staff had on Saturday morning with grandmaster lee running the workout.


Warm Up:

30 seconds of Double Unders, 30 second rest (4 times)

1 form all out

Straight leg kicks up and down mat

Broad Jumps up and down mat (do 10 push ups every 4 broad jumps)

Advanced/ Reverse straight leg kicks up and down mat

10 pass through with staff

10 inchworms


5 Rounds

1 minute Horse Stance Squat with medicine ball throw

1 minute V Ups

1 minute Bok Fu Burpee

1 minute Rest

Warm Down:

5 minutes belt stretching for hamstrings