Conway NH, It’s Time to Earn Your DEKA Mark

August 30 • Swift River CrossFit

You’ve been lifting, running, burpeeing, and maybe even pretending to stretch. Now it’s time to put all that hard work (and questionable flexibility) to the test. The DEKA MILE is coming to Swift River CrossFit on Saturday, August 30, and this isn’t your average fun run—it’s one mile of pure grit, sweat, and “oh wow, my lungs are on fire” glory.

What Is the DEKA MILE, Anyway?

Think of it as a functional fitness obstacle course, minus the mud and barbed wire. You’ll tackle 10 functional training zones—the kind of movements that make you stronger for real life—with 160 meters of running between each one. Total distance: one mile. Total vibe: electric.

It’s like the CrossFit Games had a baby with a track meet, but that baby grew up to be a fitness-obsessed overachiever who wants everyone to join the party.

Why Should You Do It? (Besides Bragging Rights)

• It’s Over Before Your Excuses Kick In
  Just one mile. Ten stations. You’ll be done in under 30 minutes—and have the rest of the day to post your sweaty selfie.
• Test Your Fitness. For Real.
  This is your chance to measure where you’re at, see your official DEKA score, and start plotting your domination of the global leaderboard.
• You Get Cool Stuff
  Finisher shirt, medal, DEKA wedge—yes, we’re bribing you.
• Anyone Can Play
  Movements are scalable for every fitness level. If you can show up and try, you can finish.
• We’re Doing It Together
  There’s nothing like the sound of your gym crew yelling “you’ve got this!” while you drag yourself through the last zone.
• Variety of Heats
  Go solo, grab a partner for the team heat, or toss on a ruck pack if you’re feeling spicy. BYOR (bring your own ruck).
• Because “Next Year” Isn’t a Thing
  Limited spots. Once they’re gone, they’re gone.

Event Details

📅 Date: Saturday, August 30, 2025
⏰ Time: 8:00 AM – 1:00 PM
📍 Location: Swift River CrossFit • 64 Hobbs St., Conway, NH
💵 Cost: $59 per participant
🔗 Registration: Sign up here

The 10 DEKA Zones

Here’s what you’ll be up against (in order):

1. Reverse Alternating Lunge
2. Row
3. Box Jump or Step Over
4. Med Ball Sit-Up
5. Ski Erg
6. Farmer’s Carry
7. Air Bike
8. Dead Ball Shoulder Over
9. Tank Push/Pull
10. Burpee-to-Over-the-Box Finish

Between each? 160 meters of running. Just enough time to question your life choices before the next station.

FAQs We Know You’re Thinking

“I’m not in shape for this.”
Cool story, but you are. Everything can be scaled—lower weights, modified reps—you’ll still get the full experience.

“I hate running.”
It’s only 160 meters at a time. You can walk it. You’ll probably be begging for the “easy” part by Zone 7.

“What if I don’t know anyone?”
You will by the end. Nothing bonds people like mutual suffering and high-fives.

“What if I can’t make it?”
You can transfer your registration to another event or person—just don’t ghost us.

Bottom Line

This is your shot to do something different, challenge yourself, and prove that you’re more capable than you think. One mile. Ten zones. A whole lot of grit.

Spots are limited. Don’t be the person who reads this, says “I should,” and then regrets it when everyone else is posting their finisher pics.

👉 Register now and let’s make August 30 a day to remember.

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