I hope you all enjoyed a day with friends, families and barbeque’s but remembered why we were all celebrating. Thank you to all of the men, women and families that are sacrificing for our freedom! happy memorial day!

We had a fantastic turnout of demonstrators are the San Ramon art and wind festival on Sunday. thank you to all 50 of you that came to show San Ramon what east west is all about.

Here is our demonstration from the wind festival. It was one of the longest demonstrations we’ve done. Kids special squad and the trainees went first, the instructors kept the momentum going and then the black belts finished it off with a bang. enjoy the video.

BOK FU FITNESS

Warm Up:
400M Run (or 40 mountain climbers)
10 pass through with staff
inchworms up mat
10 horse stance squats
broad jumps down mat
10 push ups with hand release
straight leg kicks up mat
10 Silverman squats
advanced/reverse straight leg kicks down mat

Workout:
3 Rounds for max reps
1 minute Horse Stance Squats
1 minute Push Ups with hand release
1 minute V ups
1 minute Broken Bow Jumps
1 minute rest

2 Rounds for max reps
90 seconds Bok Fu Burpees
90 seconds Horse Stance Squat with medicine ball throw
1 minute rest

Warm Down:
5 minutes belt stretching