New Red Belts, Ms. Camozzi and Mr. Ong!

Congratulations to our new red belts, Ms. Camozziand Mr. ong! they earned their red belts on Monday night during our joint trainee class in Alamo after finishing a rigorous testing process. they both are fantastic examples of hard work and wonderful attitudes that we look for with each of our instructors. Welcome!

This is a powerful video! It’s about smoking but you can relate it to anything in your life that you know is harmful to you. That may be the way you eat, the thoughts that go through your head, a sedentary lifestyle…The beauty of being a teacher in bok fu do is if you are going to ask a student to do (or not do something), you must first look directly at yourself. You can’t ask someone to do something you wouldn’t first do yourself. Enjoy this video!


Warm Up:

400 M Run (or 100 Mountain Climbers)

Inchworms up mat

Straight leg kicks down mat

Advanced/reverse straight leg kicks up mat

Broad Jumps down mat

Bear Crawl up mat

Drop stance/hardow/crane down mat


5 Rounds – AMPRAP 3 minutes each

1 minute rest between rounds

3 Bok Fu Burpees

6 V Ups

9 Horse Stance Squats

Notes: Continue with your round after the 1 minute rest. As an example if you do 4 rounds plus 3 BF Burpees in the first 3 minutes, rest for 1 minute, then start back with 6 V Ups and 9 HS Squats of round 5.

Warm Down:

5 minute belt stretching