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Congratulations Ms. Dominguez!


Congratulations Ms. Dominguez!

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!


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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

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