• Daily Workout

    Join one of our daily group workouts

    Daily Workout

    About

    In the Daily Workout, our goal is general physical preparedness. The ever-evolving program, which follows a “Workout of the Day” format, is always fresh, challenging, and fun. We learn new movements and skills, we gain strength and proficiency, then we test and re-test these movements and skills with an infinite combination of rep schemes and time domains.  Each workout is done as a group and can be scaled to any fitness level.  An undeniable aspect of group classes is the positive vibe created from our encouraging classmates. We are a team here that pushes and supports each other in an attempt to achieve our full fitness potential.

    These workouts may utilize gymnastics movements, olympic weightlifting, kettlebells, barbells, rowers, climbing ropes, airdyne, pull-up rig, tires, or any other equipment, including your own body that will help increase performance.

    • John Z

      John Z

      “I’m not growing a beard again, it’s just that I’m not shaving. There’s a huge difference.” -JZ

      John is one-of-a-kind, ferrr sher! He is the brains, muscle and wit behind DEA. When he’s not turning ordinary East Carolinians into certified badasses, he’s also a professional one-handed dead-lifter and talented photographer (aka marvelous ability to capture your worst constipation face on camera). I also have to mention that he has mad photoshopping skills that can make even the most modest gym members look like they’re Zoolander sporting a one-size-too-small singlet.  He uses sound effects to emphasize his point during weight-lift demonstrations or to motivate you to move faster.  It usually sounds something similar to “what the fox says.”  If he’s not writing entertaining musings for the blog, he’s probably practicing what he preaches by training his nose hairs off in hopes of a spot at next year’s Crossfit Games.

      In all seriousness, he’s a coach with world-class programming skills that produces remarkable results in his athletes.  He’s a fantastic teacher who knows his stuff, has more patience than the average bear, and cares deeply about the success of his clients. He’s the kind of guy you think is kinda weird at first but then becomes more lovable by the day.

      Achievements

      • 9th place 2014 CrossFit Mid-Atlantic Regionals
      • 7th place 2013 Integrity’s Revenge Competition
      • 16th place 2013 CrossFit Mid-Atlantic Regionals
      • 3rd place 2012 Integrity’s Revenge Team Competition
      • 6th place 2012 CrossFit Mid-Atlantic Regionals
      • 1st place 2012 Garage Games War of the WODS
      • 2nd place 2011 Garage Games Battle at the Border
      • 8th place 2011 Carolina Fitness Challenge
      • 6th place 2011 Integrity’s Revenge
      • 15th place 2011 OPTathalon, San Diego, CA
      • 5th place 2011 CrossFit Mid-Atlantic Regionals
      • 10th place 2010 Carolina Fitness Challenge
      • 2010 CrossFit Dirty South Regionals competitor

      Skills and Education

      • CrossFit Method Level I Trainer
      • CrossFit Olympic Weightlifting Seminar
      • OPTathalon Seminar
      • Will Kuenzel Power Lifting Seminar
      • CrossFit Endurance Seminar
      • Bachelor of Science, Applied Mathematical Economics, Marquette University
      • Click here to read John Z’s personal training blog

  • Intro Class

    Learn the basics in our 6 week Intro Class

    Intro Class

    About

    Are you new to CrossFit?  Has it been a while since your last workout?  Maybe you’ve been running, or zumba-ing, or martial arts-ing, or netflix marathon-ing, and don’t know how to snatch or power clean.  Maybe you think a jerk is what you call your next door neighbor and have never even wondered what a GHD machine was before reading this, right now.  It’s also possible that you’ve done CrossFit before but don’t feel very solid on your movements and you want to work on them before doing 300 of them for time next to Rich Froning (that was an exaggeration, we usually reach a max at 299.5 reps of any activity and Rich Froning does not workout at our gym, but you get the idea).

    Wherever you are, you’re interested enough to be reading this and I think that’s fantastic.  Because, this here, right now is a great place to start.  Our intro class is not like a regular CrossFit onboarding class.  It’s a 6 week program that meets M/W/F in a smaller group setting and has a designated coach to teach you the fundamental movements that we do in our regular classes.  You will make friends with people of all different fitness levels and (despite how nervous you are right now about starting this) you will feel welcomed and encouraged through every workout.  We might even throw you a graduation party at the end (which usually includes working hard and sweating a lot).  But everyone enjoys it.

    There’s no better day to start than today.  We can’t wait to meet you.

    When

    Intro-Classes meet every Mon/Wed/Fri at 9:30am, 12:30 pm, or 6:00pm depending on the cycle. Classes begin on the 1st Monday of every month.

    Next Cycle Start Schedule:
    Jan 18th – M/W/F 9:30am (New Year Boot Camp Intro!  Class is only 2 weeks in length.  Cost is $50 for the 2 weeks.   Starts on a wed. childcare is available during this cycle )
    Feb 6th – M/W/F 6:00 pm (Note:  As this Intro Class cycle falls, during the CF Opens and we are holding Friday Night Lights activities, class will meet MWF at 6 pm for the first 2 weeks, then just MW 6 pm for the last 4 weeks… for 14 classes total (class price reflects this difference.. $125).  We are encouraging our new athletes to still join us on Friday night during the Opens, meet the DEA family, be apart of the Opens, maybe even have the opportunity to participate, or watch one of your coaches compete!)

    Cost

    $150 for the 6-week session
    We’re pretty convinced you’re going to love it.

    Sign Up

    Click here and choose CF Intro Class to sign up now.

    Foundations Intro Option

    If you can’t make the Intro Class times or want a one-on-one experience, ask us about our Foundations Intro Option which is 4 one-on-one sessions that will take you through the basics and prepare you for regular classes.  Foundations is $150.  If you would prefer to go through these 4 classes with a friend, you can sign up together and each save $25.

    Here’s a few words from John about what this class is all about…
    “I do ask… PLEASE do not view this 6 Week Intro as a “boot camp” or a “get in shape for summer” or a “do something for 6 weeks and then stop.”  That was never our intent for starting this.  There is no “quick fix” when it comes to this stuff.  It takes a loooooong time to get “in shape” or “fit” or “strong” or “ripped” or whatever adjective associated with “fitness” you choose.  Even getting to the bottom of a squat can take longer than 6 weeks for some.

    At the same time, 6 weeks is PLENTY long enough for you to get at least SOMEwhat familiar with mostly everything we do in here, so there should be no need to feel you are “not ready” to jump in with the regular program!  So keep coming!  Use this 6 Week Intro as just that… an INTRODUCTION … to what we do in here.  And if you hated your life those 6 weeks, and you hate this place, and you never want to work out hard again, then that’s fine!  I am glad we were able to introduce you to something you now know you never want to do again!  You’re welcome!  But really, I think most of our members hate this place.  Working out totally sucks.  Anyone who says differently, or has never at least had that thought, is not working hard.  

    And … maybe one day I’ll say something different… but at this point in my life… I don’t understand working out if you’re not going to work hard…sometimes even working so hard that you make your brain and body feel soooo weird that you question why you do this to yourself.  Not EVERY time… but I think we train FOR those times… and USE those times to make us stronger and better in our lives outside of this place.”

     


     

    • Erika

      Erika

      “Your Body can stand almost anything…… It’s your Mind that you have to convince.”

      Erika has been involved in athletics since childhood and spent the majority of her free time in High School playing Club and Varsity volleyball. She rowed Collegiate Crew for 2 years at Susquehanna University, prior to transferring to Rutgers University to finish out her degree. While living in New Jersey she taught group fitness (Body Combat, Powerstrike Impact and Body Jam) at the local health club and received her Level 3 Blue Belt in Mixed Martial Arts until her and her husband were relocated to North Carolina where she found and began training CrossFit. Erika has been a part of the DEA family since July 2012. She began personal programming with John in November 2013 in order to focus on her competitive ambitions.  She has competed in several team events including the Legacy Series Genesis and Sandstorm competitions as well as Integrity’s Revenge along with other local competitions in 2013. Erika’s future goals are to increase her training levels and continue working towards competing at the highest levels she can attain.

      Skills and Education

      • CrossFit Method Level 2 Trainer (CF-L2)
      • CrossFit Method Level 1 Trainer (CF-L1)
      • Bachelor of Arts, Biological Science, with a Minor in Marine Sciences— Rutgers University
      •  

        Achievements

      • 4th place 2017 Salt Games Team Competition 2F/2M Coed
      • 9th place 2017 Row’d Royalty Competition
      • Concept2 American Record Holder 100m – 17.1s F Hwt 30-39 div
      • 1st place 2016 Beer City Beatdown Team Competition 4F
      • Concept2 American Record Holder 1 min – 335m F Hwt 30-39 div
      • 6th Place 2016 Independence Games Team Competition F/M
      • 1st place 2016 Salt Games Team Competition 4F
      • 3rd Place 2016 Mojo 69 Memorial Throwdown
      • 9th place 2016 Row’d Royalty Competition
      • 3rd Place 2015 Salt Games
      • 5th Place 2015 Independence Games Team Competition F/F
      • 12th place 2015 Row’d Royalty Competition
      • Click here to read Erika’s personal training blog

  • Childcare

    Childcare

    DEA is pleased to announce that we have expanded our child care program. Now you can get fit while our child care staff supervises your kids!

    Child care services are offered 4 days a week:
    Monday & Wednesday from 9:30 am – 10:30 am
    Tuesday from 9:15 am – 10:15 am

    Friday from 8:30 am – 10:30 am.

    There will be a $30 membership fee for unlimited use of child care services ($40 unlimited for 2 or more children). Drop-ins will be $5 ($2 for each additional child). Please see a staff member about getting your little DEA agent set up in Zen Planner.

    Notes about the program:
    •As an added security, only the parent who signs in their child will be permitted to take their child out of child care.
    •During regular child care hours, at least one parent must remain on premises.
    •No children under 6 weeks old will be accepted.
    •No food is allowed in the child sitting area.

    Thank you for being part of our DEA Family. We are excited about this expanded service and look forward to meeting the continuing changing needs of our members.

  • Personal Program Design

    For once, the world might revolve around you

    Personal Program Design

    About

    While our program for our Group Classes is carefully and methodically designed, it is still created with the entire group in mind.  However, not all of us have the same goals, strengths, weaknesses, genetic limitations, lifestyles, availability, etc.

    If you have a specific goal or an event you are preparing for, or you just prefer a personalized training program, you can opt for Personal Program Design. This differs from Personal Training, as it requires at least a general understanding of basic movements.

    Personal Program Design can be done in addition to your membership at DEA.  However, we also offer personal programing for non-gym members who are interested in a program that they can do in their own home gym or out of state.  Please contact us for details.

     

    • John Z

      John Z

      “I’m not growing a beard again, it’s just that I’m not shaving. There’s a huge difference.” -JZ

      John is one-of-a-kind, ferrr sher! He is the brains, muscle and wit behind DEA. When he’s not turning ordinary East Carolinians into certified badasses, he’s also a professional one-handed dead-lifter and talented photographer (aka marvelous ability to capture your worst constipation face on camera). I also have to mention that he has mad photoshopping skills that can make even the most modest gym members look like they’re Zoolander sporting a one-size-too-small singlet.  He uses sound effects to emphasize his point during weight-lift demonstrations or to motivate you to move faster.  It usually sounds something similar to “what the fox says.”  If he’s not writing entertaining musings for the blog, he’s probably practicing what he preaches by training his nose hairs off in hopes of a spot at next year’s Crossfit Games.

      In all seriousness, he’s a coach with world-class programming skills that produces remarkable results in his athletes.  He’s a fantastic teacher who knows his stuff, has more patience than the average bear, and cares deeply about the success of his clients. He’s the kind of guy you think is kinda weird at first but then becomes more lovable by the day.

      Achievements

      • 9th place 2014 CrossFit Mid-Atlantic Regionals
      • 7th place 2013 Integrity’s Revenge Competition
      • 16th place 2013 CrossFit Mid-Atlantic Regionals
      • 3rd place 2012 Integrity’s Revenge Team Competition
      • 6th place 2012 CrossFit Mid-Atlantic Regionals
      • 1st place 2012 Garage Games War of the WODS
      • 2nd place 2011 Garage Games Battle at the Border
      • 8th place 2011 Carolina Fitness Challenge
      • 6th place 2011 Integrity’s Revenge
      • 15th place 2011 OPTathalon, San Diego, CA
      • 5th place 2011 CrossFit Mid-Atlantic Regionals
      • 10th place 2010 Carolina Fitness Challenge
      • 2010 CrossFit Dirty South Regionals competitor

      Skills and Education

      • CrossFit Method Level I Trainer
      • CrossFit Olympic Weightlifting Seminar
      • OPTathalon Seminar
      • Will Kuenzel Power Lifting Seminar
      • CrossFit Endurance Seminar
      • Bachelor of Science, Applied Mathematical Economics, Marquette University
      • Click here to read John Z’s personal training blog

  • Open Gym

    Enjoy the smell of hand chalk and bumper plates

    Open Gym

    About

    Open gym is a time when there is no scheduled group workout, but the gym, equipment, and stereo are available. Come in to make up a workout you missed from earlier in the week, work on a fitness skill you are trying to improve, or simply stop by to enjoy the smell of hand chalk and bumper plates!

  • Competitor Training