Congratulations to our Athletes of the Month for March, 2018, Laine Conti and Skip Rogers

The most amazing thing about RAW Training is that all levels, shapes, sizes, ages and abilities can find a place that they will be greeted with a warm handshake and encouraged with a pat on the back.  CrossFit is not just for the fire breathers it is for all who have breath and want to make a difference in their lives.  The athletes of RAW Training have and continue to go above and beyond to make sure that this place continues to be a place of healing and growth for all that walk through the doors.  Keep being you, RAW.  Keep working hard and having fun while doing it.  Enjoy the journey! 


Roz Baur and Steve WilkCollage_Fotor_Fotor


Whether you have been coming to RAW for the past 10 years or just started 10 days ago there is always room for improvement.  That should be the fun part of what we do.  An athlete gets better through “constant refinement.”  How can you get faster, stay tighter, do more, or be better?  Constantly refine your movement, become more effective and efficient and what you do here will become so much more than just the motions.  Take every opportunity as a chance to learn more about the movement and yourself.

Congratulations on being the RAW Athlete of the Month. It is unanimous with all the Coaches that your hard work, staying after class to work weaknesses and coming in on Sundays is paying off.  You are crushing workouts and look amazing!  I am super excited for what this year holds for you Roz.  Thank you for your commitment, positive attitude and making our job FUN!  Enjoy your parking spot (especially this time of year) and thank you!
Coach Amy

Talk about a heavy hitter! Roz has been annihilating workouts left and right in the last 6 months. Once she (wisely) followed her husbands footsteps and joined RAW, she hasn’t looked back. Roz has made significant improvements in strength and gymnastics while continuing to be very strong at metcons. Her conditioning is top notch and often sets the bar for time to beat in most wods with the 5am crew. Roz is bubbly and always smiling at 5am which has an impact on others. She often focuses on others accomplishments, showcasing her selflessness. Her desire to get better is an awesome quality and I haven’t seen her settle for where she is at. It’s always fun coaching her even if I have to explain the Wednesday workouts multiple times to her
(haha).  I look forward to her constantly progressing and being a wonderful addition to RAW’s community!

Coach Sean P. 

Below are a few thoughts from Rosalind on her RAW experience.

What does Rosalind think of RAW?

I think of RAW as my home, and as Dorothy would say, there’s no place like home! Only my ruby red slippers are a pair of beat up Nanos, my dress is a crop top and leggings, and my wicker basket is an old gym bag full of expectations and smelly fitness gear.
RAW unequivocally has the best team of Coaches because they all share a common goal, which would be many different things to other people, but to me it’s the endless pursuit of helping each person tap into what they are capable of physically and mentally in and outside of the gym.  They acknowledge that each person has a different objective, whether it’s a mom trying to squeeze in an hour of fitness into her busy schedule, a guy or gal training competitively to get to that next level, or a teenager getting in some extra conditioning to be better in their sport.  The Coaches are an inspiring group of individuals who are motivating, passionate, and have positively impacted my life in some way or another, and I’m lucky to also call them my friends.  
In addition to the amazing staff, the RAW community is something that is very special and unique.  You can pay for a membership to any gym, but you can’t pay for a community like the one at RAW because what you get is a family, which is invaluable.  There is truly nothing like it, and I’ve certainly gained some lifelong friends!

If you had to write a workout, what exercises would be in it?  
If I had to write a workout, there would be karate kicks (I’ll convince Sean P. one day), cartwheels, and the giant color wheel parachute we played with in grade school (if you don’t know what i’m talking about, I feel bad for you).  Otherwise, I would definitely program deadlifts, rowing, hang cleans, and the ski erg in the WOD.

What got you to start at RAW?
I was at the same gym from 2012-2015 and I fell into a fitness slump when most of my friends had left.  I was at the point where I was either going to throw in the CrossFit towel or find something new, and Dan had been trying to convince me for almost 2 years to join RAW.  I was always hesitant because of how massive the gym is, and I was intimidated by the class sizes, but I decided to give it a  try, and I never looked back.  It was definitely the “something new” that I needed in my life.  I ended up reconnecting with old friends and making so many new ones! I still kick myself for waiting so long to join!
What is your least favorite lift/exercise?
My least favorite exercises include anything with dumbbells, push-ups, and movements that require a great deal of agility.

What are your goals for 2018?
My goals for 2018 are to embrace my weaknesses by focusing on succeeding instead of fearing failure and to grow a booty through consistent rump pumping.

What class/times do you regularly attend?
The class times I regularly attend are the 5am, 6:30 on the playground, and 7am on Saturdays.  And then of course, rump pump Sunday at OG.


Congratulations Steve “Wilksie” for being our February Athlete of the Month.  This is way overdue!  I still remember your first Fundamentals and here we are years later.  When I see you in my training sessions, I know your going to work hard and we are going to have fun.  I love being your Coach!  Thank you for all the time and hard work you give us year after year at our events, your suggestions and feedback ….I know you travel a distance to get to us and pass many training opportunities along the way.  Please know I appreciate you and am grateful that you are a part of the RAW Community.  I am looking forward to sitting down with you soon and setting some short term goals…Demo Team GAINZ BABY!  Love Ya Wilks,
Coach Amy
Steve has been a member of RAW for as long as I can remember.  He has always been so supportive of gym and everything we do.  He comes in with a great attitude and works hard.  Even if the wods aren’t in his wheel house. It has been great to work with Steve, even though he has been here for a while and knows what he is doing he is constantly trying to improve himself and his movements.  Keep up the great work Steve and we are gonna nail those deadlifts! 
Coach Sean L. 
Below are a few thoughts from Steve on his RAW experience.

What does Steve think of RAW?
RAW has been a life changer for me.  When I started, it was more about getting my weight, blood pressure, and cholesterol levels under control.  I was only there to fix those things. As the years have passed, it has become more than just keeping myself physically healthy.  I’ve done things that I never thought I would be doing – judging and/or competing in Crossfit competitions being the main thing.  The Coaches at RAW Training and the RAW community gave me a new-found confidence that I could never repay them for.  I’ve gone to other Crossfit boxes and there are no better Coaches around than the ones we have here. RAW is now a huge part of my life, and I look forward to being around a group of amazing athletes each day.  RAW Training is family to me!
What got you to start at RAW?
I needed something different than running on a treadmill, and I saw an article online about Crossfit.  It was something way different than I had ever done before, so I looked online to find the closest Crossfit gym to my house and found RAW Training.  Once I started I still wasn’t sure (especially after an Amy warm-up), but I stuck with it.  As my first month went by, I met a welcoming staff (Molly, Amy, and Jerame) that wouldn’t let me quit, along with other people that were so supportive. It made me want to work harder and make changes to my life that were definitely needed.  The rest is history.
If you had to write a workout, what exercises would be in it?

TONS of cardio (minus the bike), black sleds on the field (as much as I complain about them, they’ve grown on me).

What is your least favorite lift/exercise?
Deadlifts, snatches, and thrusters.  They are the bane of my existence (ask Sean L. when he’s watching my horrible form).  I’m also not a huge fan of the assault bike.


What are your goals for 2018?
For the longest time, I’ve been trying to become more mentally strong during workouts.  I have a tendency to get down on myself and put the bar down too often.  I need to push myself to keep going when it gets more difficult, not worry about failing or finishing last and finish all of the reps.  I know I’m not going to be qualify for the Crossfit Games anytime soon (unless we have to send the Z Team as alternates), so for me it’s just about staying healthy, being injury free, and not taking myself too seriously.

What class/times do you regularly attend?
5:15 during the week – I love the crew at that time. 9am on Saturdays and Cardio Assault on Sunday.


Posted: January 27, 2018 in Uncategorized


CrossFit headquarters is recognizing RAW Training by holding the 18.2 #CrossfitOpen announcement LIVE from OUR box!!

Stay tuned for more news and info, coming SOON!


January 2018 Fundamentals!

Posted: January 2, 2018 in Fundamentals



New Fundamentals for 2018 STARTING in 2 WEEKS!

R.A.W. Training is a group training program which offers unconventional training methods that allow our clients to take their fitness to a new level. At RAW Training, all sessions are led by a team of Nationally Accredited Fitness Professionals who can customize the daily workouts to meet the needs of each athlete within our group setting. Our coaches provide full demonstration, instruction, motivation, and accountability during each of our sessions.

We train our clients using functional movements, plyometrics, kettlebells, Olympic weightlifting, medicine balls, dumbbells, power lifting, gymnastics, rowing, running, sleds and many other modalities.

Our Fundamentals Course includes five 1 hour sessions designed to teach you the lifts, movement patterns we use at R.A.W., establish workloads and have an opportunity to get to know you, as well as your training goals. No waste of time here, you will learn the movements but will also get workouts in too so come dressed ready to workout in every session.
This new group will meet on the following days and times:

Monday January 15th 7:30pm
Thursday January 18th 7:30pm
Saturday January 20th 11:00am
Monday January 22nd 7:30pm
Thursday January 25th 7:30pm

Below you will find the link to register for this fundamentals session (includes all 5).

We also want you to know that although the registration requires payment to secure your spot, you can consider your first session at R.A.W. is a FREE session and that we offer a 100% full refund if you attend your first session and decide that RAW isn’t for you.

1). To register for you fundamentals today click here…

2). To schedule one-on-one sessions or a movement review contact us at

3). For a FREE TRIAL of R.A.W. Re-Build contact

Thank you and feel free to reach out to us with any questions at or 412-487-2221.

Find out more at

#rawtrainingpgh #fundamentals #january#twentyeightteen #newyear #startoffright#crossfit #olympiclifting #pghfit #cardio #core#newyou #whatlieswithinyou #hello2018

Chicken and Kale Soup

Posted: January 2, 2018 in Recipes

This Lemony Chicken and Kale soup is light, brothy and packed with veggies but also super comforting and hearty. Whole30 approved, Paleo and gluten-free too!

You’ll Need…

  • 1 large onion, diced
  • 3 stalks celery, thinly sliced
  • 2 carrots, thinly sliced
  • 2 tablespoons olive oil
  • 1 pound mushrooms, thinly sliced
  • 4 cloves garlic, minced
  • 6 cups low-sodium chicken stock/broth
  • 1/4 teaspoon red pepper flakes
  • 1/2 teaspoon dried thyme
  • 1 bay leaf
  • 1/2 teaspoon of salt
  • 1/2 teaspoon pepper
  • 1 large head of kale, stems removed and torn into pieces
  • 1 lemon, sliced in half
  • 2 cups cooked, shredded chicken
  • More salt, to taste


  1. Heat the olive oil in a large Dutch oven or a big soup pot over medium heat. Add onion, celery and carrots and cook for about 5 minutes, stirring often. Add mushrooms and garlic and cook for three more minutes. Stir in stock, thyme, bay leaf, red pepper flakes, salt and pepper. Reduce heat to low and let mixture simmer for about 20 minutes, covered.
  2. Add the kale and continue to simmer for about 25 more minutes, or until kale is as tender as you’d like for it to be. Add the chicken and juice of both of the lemon halves and heat through. Season to taste with salt. You may need a good bit more depending on your preferences. Discard bay leaf before serving.

Veterans Leadership Program

Posted: December 14, 2017 in Charity
We received this note from Adam Galando about the Veterans Leadership Program of Western Pennsylvania stockings we collected:
“I felt so blessed for the opportunity to drop off the stockings today. I was able to get a full tour and really get an understanding of how amazing the donations R.A.W. gave were. Here is a picture of their stocked shelves, which were going to be given out tonight! God is good!”
Here are some pictures of Daniel Blevins speaking to our class, the collected stockings, and then the final stocked shelves!
We asked for your help to fill stockings this holiday season for the Veterans in Pennsylvania and the response was overwhelming!
The Veterans Leadership Program of Western Pennsylvania is an amazing nonprofit organization that provides job training for homeless veterans in and around the Pittsburgh area. They provide service fairs that give homeless veterans haircuts, warm clothes for winter, housing, food, boots, sleeping bags, etc…
Currently at this moment, VLP has over 400 homeless veterans in their charge – FOUR HUNDRED!!! Whether that be in homeless camps outside the city, in shelters, in temporary housing… It’s an unseen epidemic in our beloved city. And those are just the ones they know about and currently are in touch with and keeping track of!
You can also make a donation directly through PayPal to (Donations are tax-deductible and if you would like a receipt for your donation please email the above address and they will get one to you.)
Please help join together to remind these 400 heroes that they are loved and not forgotten this holiday season.

Holiday Brunch 2017

Posted: December 12, 2017 in announcements


Hey Guys,

We know the holidays are a very busy time, but we would love to have you as our guest on Saturday, December 23, 2017 at either of our Holiday workout times (7:00am or 8:30am) followed by our RAW TRAINING JINGLE BELL BRUNCH at 10:00am. We are looking forward to bringing our RAW Family together to show our appreciation with a WOD, food and some Christmas cheer. We hope you can make it!

We are holding our usual 7:00am workout time for those of you not able to attend the Brunch and for any/all out of town visitors. We are also holding an 8:30am workout as well with our Brunch immediately following at 10:00am. Please RSVP (adults only) to let us know if you will be joining us! This link…

will take you to the registration page where you can sign up for the following choices:

7:00am wod ONLY
7:00am wod + 10:00am Brunch
8:30am wod ONLY
8:30am wod + 10:00am Brunch
10:00am Brunch ONLY

Click here to register……

Happy Holidays,

Amy, Molly and the RAW Staff