Ready to train smarter and push your limits? Our DEKA Clinic is designed to help you master training zones with confidence, ensuring you maximize every workout.

Day Fitness

$20 per clinic (Membership not applicable)

Upcoming Dates:

Saturday, February 22nd – 12 PM

Saturday, March 22nd – 12 PM

Saturday, April 12th – 12 PM

This hands-on clinic is perfect for anyone looking to improve endurance, efficiency, and overall performance. Whether you're new to DEKA or looking to refine your skills, this session will help you train with purpose!

Secure your spot today!

DEKA FIT is an indoor fitness competition that includes 10 functional fitness zones. The competition is designed for all fitness levels.

DEK A FIT – Each zone is preceded by a 500-meter run (5K total).

The 2025 DEKA FIT event has a team category where two people can compete together. Teams can be made up of two females, two males, or one male and one female.

The DEKA Zones (or exercises) are listed below:

Zone 1 – 30 Reverse Lunges: Basic reverse lunge movement with a Spartan Ram weight (55lb Men, 33lb Women). The Ram Alt reverse lunge must be controlled, jumping lunges not allowed.

Zone 2 – 500m Row: Standard row on the Concept2 rower

Zone 3 – 20 Box Jump/Step Overs: Athletes must step up or jump onto a 24 inch box and step off the other side (and repeat). Each side equals one rep, so you repeat until you accumulate 20 box jump/step overs.

Zone 4 – 25 Med Ball Sit Up Throws: The 25 med ball sit ups are a weighted version of a sit up, with the athlete performing standard sit ups and throwing a medball at the top end of the motion (20lb Men, 14lb Women)

Zone 5 – 500m Ski erg: Standard ski erg rowing for distance on the Concept2 Ski erg

Zone 6 – 100m Farmer’s Carry: Farmer’s carry challenges the athlete’s carrying ability and consists of 100m walking/running with weights in each hand (60lbs Men, 40lbs Women)

Zone 7 – 25c Air Bike: Standard air bike for calories

Zone 8 – 20 Dead Ball Wall Overs: Athlete picks up a medicine ball off of the ground and throws over shoulder (60lb Men, 40lb Women)

Zone 9 – 100m Tank Push/Pull: The Torque tank push/pull requires the athlete to move the weighted tank 100m, with half being a push and the other half being a pull

Zone 10 – 20 Spartan Ram Burpee: The Spartan Ram burpee requires the athlete to perform a standard burpee while holding a weighted ram (44lb Men, 22lb Women). Athlete must put the weight overhead for the rep to count.