Congratulations Ms. Dominguez!

February 09, 2019

Love the hair and the sweaty faces of these lei tai fighters post workout!

A very special congratulations to ms. dominguez who finished her testing process over the weekend and earned her 2nd degree black belt!

What eating too much sugar does to your brain. thanks to Mrs. Shahidi for this article!

Understanding pain!

BOK FU FITNESS

Warm Up:

50 Jump rope jumps

10 Inchworms

10 Straight leg kicks (each leg)

10 Advanced/ Reverse crescent straight leg kicks (each leg)

10 Pass through with staff

10 Samson Stretch with staff

Workout:

AMRAP 12 minutes

100 Double Under buy in

then AMRAP

5 Navy Seal Ups

10 Box Jumps

15 Horse Stance Squats

Notes: Start with 100 double unders and then in the remaining time do as many rounds as possible of the 5,10,15. You only have to do the 100 double unders once. Substitutions for double unders is 100 single jumps and 100 tuck jumps.

Warm Down:

400 M run

5 minutes partner stretching