USA Women take GOLD!

It’s Bok Fu Do West Coast Regional Fall 2012 Tournament time! Love the purple shirt.

Thank you so much to everyone that came out to support the USA team at the east west golf tournament on Sunday! It was a beautiful day at Tilden Park and I think all of our participants had a great time. A special thank you to Ms. Malone for coordinating the tournament for the team. We are hopefully going to make this an annual event, so we’d love to see you all next year.

“The USA won 46 gold medals in the games, more than any other nation. Women won 29 of them. Were U.S. women their own nation, they would have finished ahead of every other country’s total gold medal count except china and tied great Britain.”



Warm Up:
2 or 3 times:
Inchworms up and down mat
Drop stance/ hardbow/ crane up and down mat
Straight Leg kicks up and down mat
10 Roll Backs
10 Push Ups
10 Pass through with staff
10 Rear Kick Plank (each leg)
10 Side Kick Plank (each leg)

At the top of every minute for 15 minutes do:
5 Bok Fu Burpees
max rep double unders

Warm Down:
5 minutes belt stretching