#knowyourzones

DEKA Strong was on fire today!🔥🔥 Some amazing PRs from our returning athletes along with super smooth runs from the out DEKA newbies🤩 Our DEKA kids showed them all how it’s done😜👍🏼 Thank you to all the athletes,volunteers and spectators for bringing the energy and reall making this event a success!🥰 Now that you’ve earned your mark, it’s time to get to work on beating it! See you next time !!🥳🥳🥳 (Follow on Facebook for all the race day photos!) #DEKA #DEKAStrong #DEKATraining #KnowYourZones #BeRelentless #OTBEndurance #personaltrainer #groupfitness #functionaltraining #endurance #spartantraining #ocr #ocrtraining #hyrox #CrossFit #streetparking #hyroxtraining #outdoors #outside #fitfam #fitfamily #gym #fitness #ilm #wilmingtonnc #fitwilmington #letsgo #letsdothis (at Essential CrossFit) https://www.instagram.com/p/CerkcNrJZo6/?igshid=NGJjMDIxMWI=

Tomorrow is our first DEKA Strong competition!🥳 Our Top 3 Male and Females will receive Bottles of fresh locally brewed Kumbucha from @panaceabrewingcompany (Sized by placing. Filled at their local taproom). Each podium will also receive a gift card from @hempfarmacyfay good towards their amazing CBD products! Thanks to both of them for their generous donations to this event! #DEKA #DEKAStrong #DEKATraining #KnowYourZones #BeRelentless #OTBEndurance #personaltrainer #groupfitness #functionaltraining #endurance #spartantraining #ocr #ocrtraining #hyrox #CrossFit #streetparking #hyroxtraining #outdoors #outside #fitfam #fitfamily #gym #fitness #ilm #wilmingtonnc #fitwilmington #letsgo #letsdothis (at Essential CrossFit) https://www.instagram.com/p/CenudmNuXjn/?igshid=NGJjMDIxMWI=

😲We lit the gym on fire today with out DEKA Blitz: Zones 6-10!🔥🔥🔥🔥 🤩These folks are ready to Earn their Marks next Saturday(7/11) at the Spartan DEKA Strong, right here at @essentialcrossfit ! Are you ready? (IG:Link in Bio, FB: Link on Event Page or go to Deka.Fit to register) 🤩See you there! #DEKA #DEKAStrong #DEKATraining #KnowYourZones #BeRelentless #OTBEndurance #personaltrainer #groupfitness #functionaltraining #endurance #spartantraining #ocr #ocrtraining #hyrox #CrossFit #streetparking #hyroxtraining #outdoors #outside #fitfam #fitfamily #gym #fitness #ilm #wilmingtonnc #fitwilmington #letsgo #letsdothis (at Essential CrossFit) https://www.instagram.com/p/CeZHQg5LWlj/?igshid=NGJjMDIxMWI=

🗣The DEKA is coming and registration are filling up fast! (Adult and Kids Heats!) *IG Link in Bio. FB Link on Event page! 🤩Don’t miss these DEKA Training Opportunities! Thursdays 5/26,6/2,6/9 @6:30 pm Saturday May 28th @9am- Deka Blitz Zones 1-5 Saturday June 4th @9am- Deka Blitz Zones 4-6 All brought to you By @outsidetheboxendurance and @essentialcrossfit It’s time to Earn Your Mark! #DEKA #DEKAStrong #DEKATraining #KnowYourZones #BeRelentless #OTBEndurance #personaltrainer #groupfitness #functionaltraining #endurance #spartantraining #ocr #ocrtraining #hyrox #hyroxtraining #outdoors #outside #fitfam #fitfamily #gym #fitness #ilm #wilmingtonnc #fitwilmington #letsgo #letsdothis (at Essential CrossFit) https://www.instagram.com/p/CeCBtNPp0cF/?igshid=NGJjMDIxMWI=

🥳Shout out to this Deka Training Thursday Rock Star! You may recognize Julie from my 6:30am training class! Never one to let good enough to be good enough, she stepped up to challenge herself to the Spartan Deka Strong! 🤩She’s committed to her goals and is batting 1000 for DTT attendance! Are you ready to earn your mark? Register for the DEKA Strong right here at @essentialcrossfit, Saturday June 11th! (Link in Bio IG, FB Check our events for link) #DEKA #DEKAStrong #DEKATraining #KnowYourZones #BeRelentless #OTBEndurance #personaltrainer #groupfitness #functionaltraining #endurance #spartantraining #ocr #ocrtraining #hyrox #hyroxtraining #outdoors #outside #fitfam #fitfamily #gym #fitness #ilm #wilmingtonnc #fitwilmington #letsgo #letsdothis (at Essential CrossFit) https://www.instagram.com/p/CdwgxJeMpEb/?igshid=NGJjMDIxMWI=

🗓We’re counting down to the Spartan DEKA Strong on 6/11 right here in Wilmington at @essentialcrossfit ! 📣We have 5 more DEKA Training Thursdays left to familiarize ourselves with each zone! ✅6:30pm Every Thursday;$20-Dropin 🤩Are you ready to Earn your Mark?! #DEKA #DEKAStrong #DEKATraining #KnowYourZones #BeRelentless #OTBEndurance #personaltrainer #groupfitness #functionaltraining #endurance #spartantraining #ocr #ocrtraining #hyrox #hyroxtraining #outdoors #outside #fitfam #fitfamily #gym #fitness #ilm #wilmingtonnc #fitwilmington #letsgo #letsdothis (at Essential CrossFit) https://www.instagram.com/p/CdVz8HOLqT-/?igshid=NGJjMDIxMWI=

📣We are back with the final DEKA Strong zone! Zone 10: 20 RAM Burpees- 44lbs/Male, 22lbs/Female ✅Standards: Chest must touch RAM at the bottom with legs fully extended. At the top, knees and hips must be fully extended with the RAM Presses overhead* ✳️The RAM does NOT need to be fully pressed up. You only need to get it high enough to show visible space between the top of your head and the bottom of the RAM. - coming up short will be a “No Rep” and have to be performed again with correct form. ‼️Now that your familiar with the Zones, Join me for DEKA Workout Thursdays at @essentialcrossfit 6:30pm weekly! 😝Let’s Earn Your Mark! #DEKA #DEKAStrong #DEKATraining #KnowYourZones #BeRelentless #OTBEndurance #personaltrainer #groupfitness #functionaltraining #endurance #spartantraining #ocr #ocrtraining #hyrox #hyroxtraining #outdoors #outside #fitfam #fitfamily #gym #fitness #ilm #wilmingtonnc #fitwilmington #letsgo #letsdothis (at Essential CrossFit) https://www.instagram.com/p/CdMLx-tpooJ/?igshid=NGJjMDIxMWI=

📣Get to Know your Zones! Zone 9: 100 m Tank Push/Pull Setting 3 for men, 2 for women ⚠️5x10m Pushes and Pulls 1️⃣Setting up to push: put the pull strap on your wrists to be at the ready for the pull phase. You’ll want to get as parallel to the ground, with shoulders inline with hips to get the best leverage. Being too upright will direct your force in a less efficient direction. Arms can be bent or straight. 2️⃣The Pull phase has 2 options; bracing your core and steadily marching it backwards or using a squat/Row combo. 🤩alternative exercises: Sled Push/Pull @185lbs/Male, 135lbs/Female. Plate Pushes, Cleans, Rows We only have 1 Zone to go which will kick off our DEKA Training Thursdays at @essentialcrossfit 6:30pm! #DEKA #DEKAStrong #DEKATraining #KnowYourZones #BeRelentless #OTBEndurance #personaltrainer #groupfitness #functionaltraining #endurance #spartantraining #ocr #ocrtraining #hyrox #hyroxtraining #outdoors #outside #fitfam #fitfamily #gym #fitness #ilm #wilmingtonnc #fitwilmington #letsgo #letsdothis (at Essential CrossFit) https://www.instagram.com/p/CdJvntlJ8oJ/?igshid=NGJjMDIxMWI=