150425 Saturday – “Order of the Phoenix”

Join doTERRALonelle Bowen, CMT of Inner-Action Sports Rehab, for an informative class on Essential Oils and how they can be used for Health and Sport.

When: Saturday, April 25th 10:30am

Where: DCF Pleasant Hill

This class is FREE for all members and open to the public.

What you can expect to learn:

  • What are Essential Oils
  • Essential Oil Properties
  • Essential Oils vs. Pharmaceutical Drugs
  • Essential Oil Usage in Sports, First Aid, & General Health
  • FDA Standards on Essential Oils
  • How to Recognize Purity & Potency vs. Adulteration
  • How Essential Oils Aid in Cellular Energy
  • How Essential Oils Expedite Recovery and Repair
  • How Essential Oils Communicate Directly with Mitochondria & DNA

Are you ready to go from Beast Mode to Spartan Mode? Spartan Race is a true adventure that anyone can do, and everyone should try. With course lengths of 3+miles (Sprint), 8+miles, (Super) and 12+miles (Beast) each course is filled with mud, water, and signature obstacles designed to help you discover your inner Spartan. Come kick off your training on Sunday April 26th at 11;30 with our Spartan Race clinic. Expect an array of obstacles that you may face out a race. If this is a challenge you are willing to accept then you may also join Team Diablo for the AT&T Sprint on July 18th. Hope to see you there. AROO! – Coach Riki

What the clinic will cover:Intro
Group warm up
Animal flow/crawl variations
Wall climbs/muscle up practice
Stone lifts and carries
Rope climb technique
Long- 20-30 min chipper
Spartan Race in July at AT&T Park in San Fransisco is $110 for the afternoon heats. USE CODE “SR0304” to receive a 15% Here is a link to the site: http://www.spartan.com/events/?event_id=501/at&t-park-sprint—san-fran-(stadium)Please register ahead of time. At least 3 people must register for the clinic to happen.FREE for No Limits ULTRA members. $10 for all members. $20 Non-members welcome .

Mobility:  Ankle Mobility.


Skill Practice Warm Up: None.


Strength Workout: None.


Metabolic Conditioning Workout: “Order of the Phoenix” 14 Minute AMRAP

4 Squat Snatches (or Power Snatch to Overhead Squat) – (Performance: 115lb, Athletic*: 75lb, Health: 35lb)

6 Overhead Squats – (Same)

Strict Chin Ups- (Performance: 8, Athletic*: 6, Health: 6 with a band)

10 Deadlifts (Same)

200m Run

1 Minute Rest

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 2.5 – 4.5 Rounds

Log your results online by clicking here.

Compare To:  New Workout.


Optional ‘Cash Out’: None.

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