Deka Box is a 60-minute class with a strength and/or skill section and a metcon. The program also includes a detailed warm up, coaching cues, specific movement cues, time caps and extra accessories. Coaching cues are detailed and meant to help coaches of all levels understand what they are asking the member to do.
Deka Kids is our programming for ages 6-10 and Teens ages 11-15. The program includes a warm up, a skill portion, a workout and an optional “extra/challenge” component. Classes are 60 minutes but can be cut to 45 minutes by excluding the Extra or the Skill. An information packet is included at the purchase of the program to help guide coaching and mindset. This program is great for gyms already running a kids program as well as gyms who are looking to develop a kids and teens program.
Deka Comp Open is a program designed for athletes who wish to compete at a local level or for those who wish to spend a bit more time in the gym. This program includes a warm up as well as working sections for strength/skill, metcons, accessory, and core/post chain.
Deka Competition is our most advanced program that takes between two to four hours to complete. This program is meant to help competitors reach a higher level and is periodized using the Open and certain Sanctional competitions. This program includes gymnastics, weightlifting, metcons, odd object, conditioning, accessories, core/post chain sections.
This program is a mix of a HIIT-style training with traditional CrossFit-style training. It’s low skill, high intensity, and great for anyone who has only 30-45 minutes to get a good workout in.