East West Kung Fu Schools
HOME OF BOK FU DO - SYSTEM OF THE WHITE TIGER - EST. 1967
Congratulations to ko kung fu on a fantastic summer tournament! thank you to all of our east west staff and students that went down to compete and support the tournament. here are a few pictures from the day.
We had our 3rd annual east west fun run on sunday. Although we didn’t have a fantastic turnout, those that came had a great time and got a good workout! thank you to everyone that supported the us team by helping or participating. Here is a silly picture of Ms. Duong borrowing Ryan teng’s bike for a short ride after the end of the fun run.
With all of the recent work on 2 man sets, we thought that we might throw this new one into the curriculum….
BOK FU FITNESS
10 pass through 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