East West Kung Fu Schools
HOME OF BOK FU DO - SYSTEM OF THE WHITE TIGER - EST. 1967
I hope you’ll all join us on saturday for some very special black belt presentations! at 9:00 am at ko kung fu in San Jose, Mrs. Roz Curran will be presented her black belt by her teacher, master John Ozuna. then at 2:30 that same afternoon at east west alamo, Ms. Ellett and Mrs. Silverman will also be presented their black belts. This is an extremely special event that these 3 ladies have worked tirelessly for years to accomplish. Please join all the black belts as we welcome them into their new journey!
BOK FU FITNESS
10 passthrough with staff
10 push ups with hand release
10 Silverman Squats
10 Roll backs
5 minutes pull up practice (use bands if needed)
25-20-15-10-5 – with 30 second hand stand hold in between each set
Heel/Wheel/Thrust Kicks (switch legs on each set)
Overhead Horse Stance Squats (holding medicine ball overhead)
Notes: You will do 25 heel/wheel/thrust, 25 overhead horse stance squats, 25 V Ups, then 30 seconds of handstand hold. Then 20 of each and a 30 second handstand hold, then 15…finish with 5 of each and a 30 second handstand hold.
5 minutes ball torture