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Coming June 1- DEKA Dry-Tri Challenge!

Test your anaerobic speed in this 9 minute challenge!PLACE – JCC South Hills and JCC Squirrel HillTEAMS consist of 3 people, co-ed, all male or female. Kids division is ages 10-13.DURATION – 9 minutes (1 minute rounds x 9 – each teammate will be on each machine 3 times) on rower, bike and ski.

Teammate 1 will start on rower, teammate 2 will start on ski, and teammate 3 will start on air bike. Each teammate will row, ski, bike for as many meters/cals as possible during 1st minute. Once timer reaches 1 minute mark, the teammates will swap machines – teammate 1 will transition to ski, teammate 2 will transition to air bike, and teammate 3 will transition to row.

This rotation will repeat every 1 minute mark until 9 rounds are completed (9 total minutes). The timer must continue running non-stop for 9 minutesSCORINGRow – total meters completed in 9 minutes divided by 10 = row scoreSki – total meters completed in 9 minutes divided by 10 = ski scoreAir Bike – total calories completes in 9 minutes = air bike scoreAdd row, ski, & air bike totals together = total team scoreStay tuned for registration details and times.

DEKA Strong

July 29, 2023
Heats start at 8 am
Register HERE!

New – Competition weight changes:Female Age Groups 65-69 and 70+22lb. RAM10lb. Med Ball Sit Up20lbs. Per hand Farmer Carry20lb. Dead Ball Wall Over

Male Age Groups 65-69 and 70+33lb. RAM14lb. Med Ball Sit Up40lbs. Per hand Farmer Carry40lb. Dead Ball Wall Over22lb. RAM Weighted BurpeesNEW – Teams for Competition!

Not sure if you can complete the competition and earn your mark? Grab a friend to divide and conquer the course as a team of 2! Teams can be co-ed, female or male. For the Mile, both teammates must complete the beginning and final 160 meter run.


The DEKA Training System is a form of functional fitness that supports everyday life through the basic movements of lifting, carrying, pushing, pulling, kneeling, jumping, climbing and getting down on the ground and standing back up. Certified coaches provide a curated experience where specific modifications to each exercise are made to accommodate every level of fitness – from beginner to elite athlete. DEKA’s unique approach in gamifying fitness through competitions and challenges emphasizes training with purpose and fosters community both within and across fitness centers all over the region.
Not a member of the JCC? We are offering a FREE MONTH to potential new members which includes unlimited DEKA classes, fitness center, aquatics, and so much more. Contact Membership today to get your free month now! 


Fill out the form below and we’ll send you a FREE month pass for Pittsburgh’s DEKA affiliate, On Your Mark Fitness!


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DEKA Class Schedule

South Hills Group Exercise and DEKA Class Schedule June 5-16 2023
Register for classes on MINDBODY

Not a JCC member? Get a week for FREE! Learn how to join the movement here. 

These classes not only help your health and wellness, they also will help train you for upcoming DEKA competitions and challenges!

DEKA Forge (Strength and Power): A Forge class is where you will build lean muscle. This circuit is 30 seconds work/30 seconds rest.

DEKA Burn (Anaerobic Conditioning): This is your time to sweat and burn calories. The Burn circuit is 60 seconds work/30 seconds rest.

DEKA Grit (Endurance/Stamina): Build Grit and train to go longer, farther, and faster. The Grit circuit is 90 seconds work/30 seconds rest

Get Inspired!


Medardo Lomeli

B.S. in Nutritional Sciences

ACE Certified Personal Trainer

Certified Strength and Conditioning Specialist

“I have been an athlete ever since I can remember, and because of this, fitness has become a lifestyle for me. I started getting interested in strength and weightlifting when I was 15 years old, and when I turned 16, I took it even more seriously by studying biomechanics and sports nutrition to improve my performance. By the time I turned 18, I decided to major in Nutritional Sciences at a local university. Around the same time, I had begun training two friends who were overweight and wanted to get fit. Once I had finished college, I moved to Pittsburgh and got my CSCS to train people at the JCC.”