Mr. Robert Cusack, Bok Fu Do 1st Degree Black Belt

Happy food day everyone! october 24th is national food day. learn more about it here!

The Spookiest Part Of Halloween


Warm Up:

2 times:

10 Pass through with staff

10 Overhead horse stance squats

10 Push ups with hand release

10 Box jumps

10 Scorpions

10 Inchworms


4 Rounds for time

100 Hardbow/Broken Bow Lunges

50 Wheel Kick Balance (each leg)

25 V Ups

10 Push Up Rows

Warm Down:

400M Run

1 minute horse stance stretch

1 minute Samson stretch

3 minutes partner stretching