KO Summer Friendship Tournament – June 29th!

Our friends at Ko Kung Fu are hosting the annual summer tournament. This is a perfect warm up for the nationals at the end of July. Let's all make an effort to support Ko and be there for their tournament. register online today!

Here's a small dose of Bok Fu Philosophy for your Wednesday!

“Do not ever let what you cannot do interfere with what you can do. Do not measure yourself by what you have accomplished, but by what you should have accomplished with your ability. As I said earlier, think always of failure as an opportunity to begin again more intelligently. Failure to prepare remember, is the same as preparing to fail. At this point in my life, I must tell you that I don’t have any fears of failures. I only fear the slowing up of the engine inside me which is pounding and saying “Keep going, someone must be on top, why not me?” Success to me is having the peace of mind in knowing I have done my best. You will always have my best; what I ask of you is that I have yours.”


Warm Up:
1 minute run in place (10 second jog/10 second sprint)
10 forward snap kicks each leg
10 rear kicks each leg
10 wheel kicks each leg
straight leg kicks up and down mat
advanced/reverse crescent straight leg kicks up and down mat
inchworms up and down mat

AMRAP 15 Mintues
50 Broken Bow Jumps
40 Hand Release Push Ups
30 Chicken Lunges
20 Sit Ups with Cross Punches
10 Bok Fu Burpess

Warm Down:
5 Minutes partner stretching