Happy International Women's Day!

In honor of international women’s day, here is a couple pictures of some of our strong black belt women of the bok fu do system. Here’s to the achievements of all our bok fu do women past, present and future!

Here’s an interesting article written by Ariana Huffington of the huffington post titled: Life (And Work) Lessons Every Woman Should Learn.


Warm Up:

2 times:

30 Second Horse Stance Squat hold

30 Second Plank hold

30 Second Jump Rope

10 inchworms

10 back ups

10 scorpions

10 V ups


AMPRAP 15 minutes

7 Push Ups with hand release

14 Double Unders (or 14 singles and 14 tuck jumps)

7 Bok Fu Burpee Broad Jump

14 Chicken Lunges

Warm Down:

5 minutes ball torture for shoulders and back