NWFA Brazilian Jiu Jitsu- Blue Belt

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Minimum Training Time:  45 Classes Warm ups Shoulder to shoulder rolls Use hands roll one direction Alternate directions Continuous circle   Backward pop ups Crawls Crab walk Bear crawls 4 corner replace   Monkey mans Quarter flips Bicycles Center Left side Right side Reverse all three angles   Figure 4’s (hips high) Stand and base… Read more »

NWFA Brazilian Jiu Jitsu- White Belt w/ two stripes

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Minimum Training Time: 45 Classes Warm-ups  Shrimps Tripod shrimp Partner walking shrimp Shrimp to quarter to sit out Upa Shrimp (lift hips but don’t bounce) Stationary Shrimp   Front Crawl Back leg Front leg   Side crawl Hip stretch spin With arms Without arms   Sit and spin ½ Circle Full circle Continuous   Back… Read more »

NWFA Western Boxing Phase 1 Advanced

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You have earned access to your phase.  Please do not redistribute it without permission.   Minimum training: 45 Classes    I.          Blocking a)  Jab Catch Parry (inside and out) Double cover Single arm shield Hook out Inward block Outward block Pop up Rear hammer Single arm shield/and catch b)  Low jab… Read more »

NWFA Muay Thai Phase 1 Intermediate/Advanced

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You have earned access to your phase.  Please do not redistribute it without permission. Minimum training: 45 Classes    I.          Plumb Positions  Neck Tie Palm over palm Palm clasp Finger lace Knife edge back palm clasp One hand neck, one hand bicep or shoulder One arm over shoulder, one arm under… Read more »

NWFA Western Boxing & Muay Thai Phase I Intermediate

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You have earned access to your phase.  Please do not redistribute it without permission. Minimum training: 45 Classes Warm ups I.          Stretching Low arm crosses High arm crosses Arm circles Rear elbows Front elbows Cross arm stretch Rear arm stretch Triceps stretch Lunge stretch forward Lunge stretch backward   II.  … Read more »

NWFA Kali Eskrima Arnis

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You have earned access to your phase. Please do not redistribute it without permission. I.          Salutation   II.          Paghawak Ng Sandata (Different Ways To Hold The Stick)   Hawak sagad (Holding At The Base Of the Stick) Hawak Nga May Punyo (Holding The Weapon With Butt Extension)… Read more »

NWFA Muay Thai Phase 1 Beginner

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 You have earned access to your phase.  Please do not redistribute it without permission.   Minimum training: 45 Classes Requirements checklist: 16oz boxing gloves Bag gloves Mouth guard *You must be in your full uniform *There will be a thirty dollar fee due one week prior to testing.     Click Here to view the… Read more »

NWFA

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Brazilian Jiu Jitsu – White Belt w/ one stripe Minimum Training Time: 45 Classes   I.          Warm ups Shrimps Two foot Outside foot Inside foot Note: When shrimping do not lift hips.  Push with the balls of the feet and stay low to the ground.  Exhale when you extend for power…. Read more »

Qigong Form – Lift Heels

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Inhale – The fingertips of both hands stretch down toward the ground. Exhale – Slowly raise the heels until the ankles are fully extended. The fingers continue to stretch down. Hold this position for three complete breaths. Inhale – Sink the heels back to the ground. Repeat this Eight Silken Brocades qigong movement three or… Read more »