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Cross Training - Group Classes

High intensity training at it’s finest. Workouts combine a variety of functional movements- everything from cardio and gymnastics to powerlifting and Olympic lifting. Every day brings something new, so get ready to get after it! All movements are scaled to the individual needs.

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Workout

WARM-UP
2 ROUNDS
20 Mountain Climbers
10 PVC Pass Through
10 Jumping Squats

1-2 ROUNDS
10 Up-Downs
5 PVC Wide Push Press (Behind Neck)
5 PVC OHS

STRENGTH
4x3
Overhead Squat

*All working sets @ Heavy weight. If you have a 1RM OHS, this should be roughly 90+%. Focus on perfect movement.

Week 3 of 8

(Score is Weight)

WORKOUT
3 ROUNDS FOR TIME
15 Bar Facing Up-Downs
5 Hang Squat Snatch (135/95)|(95/65)

(Score is Time)

KG BB: (60/42.5)|(42.5/30)

OPTIONAL FINISHER
3 ROUNDS FOR TIME
50 Air Squats
15 Hand Release Push-Ups

(Score is Time)
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11 hours ago
Recent WODs...

Deka Fit

WHAT IS DEKAFIT? (DEKA)

DEKAFIT by Spartan is the DEKAthlon of fitness consisting of indoor fitness competitions and motivational training programs designed for ALL levels.  DEKAFIT events feature 10 functional fitness zones (aka DEKA Zones) all preceeded by a 500 meter run (5k total run distance) in a dynamic environment creating epic experiences and inspirational on-going fitness programming to help you exceed your goals.

WHO’S IT FOR?

DEKAFIT is for everybody and all levels (novice to elite fitness athletes) looking to improve their fitness, build connections and enhance their daily performance. It provides the perfect opportunity for all fitness enthusiasts including, but not limited to:  Athletes, Fitness Professionals, Military, Police, Fire, EMS, Runners, OCR Racers, Crossfit, and more!

This is your opportunity to train with purpose, test your fitness, compete against yourself and others because you DESERVE a mark!

Struggling with Motivation? Need Accountability? Looking to Connect with Like-Minds? Ready to Compete?

IT’s YOU vs. YOU… WHAT WILL BE YOUR DEKA SCORE?

Row Fit

Utilizes the Concept2 Rower coupled with body weight movements to challenge each person’s cardiovascular capacity and burn calories at a maximum pace..

Kid Fit

Teaching young athletes good form with light dumbells and body movements coupled with light intensity.  This is a great way to counteract effects of all the screen time kids today experience.  We will get them up and moving while preparing them for any sport they may wish to pursue.

Now offering Spartan's Deka Fit classes!!!
Now offering Spartan's Deka Fit classes!!!
Schedule Schedule