#earnyourmark

[ocrfit]

Goodtimes cranking out our DEKA Blitz WOD today! We knocked out some S2OH singles to get the party started, then finished with a head to head Zones 1-5 circuit of madness lol.😵‍💫🫠 Awesome efforts from everyone! Next Week: DEKA Sim Thursday-6:30 pm DEKA Blitz Zones 6-10 Saturday 9am Let’s Earn those Marks!!! #BeRelentless #Earnyourmark #dekafit #deka #OTBEndurance #personaltrainer #DEKATraining #groupfitness #functionaltraining #endurance #spartantraining #ocr #ocrtraining #outdoors #outside #fitfam #fitfamily #gym #fitness #ilm #wilmingtonnc #fitwilmington #letsgo #letsdothis (at Essential CrossFit) https://www.instagram.com/p/CeHS77WJHeA/?igshid=NGJjMDIxMWI=

[ocrfit]

#Repost @essentialcrossfit with @make_repost ・・・ Are you ready to earn you mark? The DEKA Science The Greeks were the first on record to gamify and test fitness and the Greek term DEKA means Ten. With our 10 DEKA Zones, we’re providing a well rounded functional test for all levels of fitness. Every zone is based on rudimentary movements that don’t require any specific training or education to complete. Think thousands of years ago when it wasn’t called exercise, fitness, or training. It was survival. Lifting, carrying, pushing, pulling, kneeling, jumping/stepping/climbing over something, getting down on the ground and standing back up, and three basic forms of transportation – row, ski, & cycle. But- once you earn your first mark, you’ll surely want to improve. And @essentialcrossfit and @outsidetheboxendurance are ready to train you to reach your goals! #earnyourmark #wilmington #fitness #wilmingtonnc #wilmingtonfitness #wilmingtonncfitness #wilmingtongym #wilmingtonncgym #wilmingtoncrossfit #crossfit #fitfam #fitnessfamily #familygym #communitygym #busymoms #busydads #busyfamilies #morethannothing #streetparkingmembers🔑 #fitnessisessential (at Essential CrossFit) https://www.instagram.com/p/CdvKP0sL1dN/?igshid=NGJjMDIxMWI=

[ocrfit]

📣DEKA Coach Kasey here with Day 1 of “Know your zones!” Our first zone is 30 RAM Reverse Lunges! That’s 15 per leg. RAM weight for males is 55lbs and 35lbs for the women. 😅👍🏼Proper form:Bottom- Knees must contact floor every rep. When knee is down it must be directly below or behind the hip and front foot must stay flat on the floor. Top-Knees and hips fully extended. NO Jumping Lunges. Both feet on the floor at top position. Lastly- You must alternate legs each rep. Equipment alternatives for training: Barbell, Dumbbell, Sandbag or one of my favorites, a Sloshpoles for added core stability training! 💡Tips: Mark sure to maintain around hip distance or more when stepping back! You want to be on rails 🛤 not a tightrope 🧶 to help maintain a firm base (balance)! See you tomorrow for Zone 2! Now, Let’s get training! 😜👍🏼 #EarnYourMark #SpartanDeka #dekastrong #dekafire #dekamile #dekafit #dekazones #deka (at Essential CrossFit) https://www.instagram.com/p/CcoSLCVLhma/?igshid=NGJjMDIxMWI=

[ocrfit]

📣 Starting April 21st, follow along as we discuss each DEKA Zone! 🤩Leading up to our April 30th Deck Strong Simulation workout! 🥳All new friends to join us on April 30th will receive a 15% discount on our 6 week DEKA training with DEKA Certified Coach Kasey! 😎Then you will be ready to EARN YOUR MARK June 11th for the Official Spartan DEKA Strong at @essentialcrossfit ! #Earnyourmark #Dekastrong #dekafit #dekafire #dekamile #dekacoach #gamifyyourfitness #BeRelentless (at Essential CrossFit) https://www.instagram.com/p/CcmNXb8sm8L/?igshid=NGJjMDIxMWI=