Archive for the ‘Athlete of the Month’ Category


Congratulations to Katie McCabe and Vince Cirrincione

There are many motivating factors that drive people to train the way that we do.  No matter what they are, may they be the driving force behind staying healthy, working hard, and being dedicated to your goals.  Not many are able to commit to something and stick with it.  If you do, and are able to, know that you are in the minority of those hard working, dedicated indivuduals that strive to better themselves.  Keep up the good work and watch out 2018!

What does Katie think of RAW?

The Coaches and the community at RAW have changed my life. Every time I walk out the doors I feel so accomplished. I can’t say enough great things about the Coaches, they push me to do things I never thought I could do. I have made some amazing friends and feel inspired by the people around me every time I walk through the doors. I love everything about RAW.  The improvements I have seen in myself and others over the years, the community of people, and the positive energy found at RAW is like none other. I still have a long way to go but RAW is definitely my home for life and I am looking forward to what the future will bring.

If you had to write a workout, what exercises would be in it?  
Cardio! I love anytime running is incorporated and we get to be outside.

What got you to start at RAW?
I actually just moved back from Nashville and was looking for a more challenging workout (legit I was the girl that just ran North Park lake and that was it) and a friend suggested Crossfit, I googled it, RAW came up first and haven’t looked back since. 
What is your least favorite lift/exercise?
Squats and heavy lifting

What are your goals for 2018?
I feel like the best response would be a pull-up. I need to improve my upper body strength.

What class/times do you regularly attend?
4:00pm (which used to be 5:30pm) week days, 7:00am Saturdays, and cardio assault on Sunday…but you usually won’t find me without Kate Squared


What does Vince think of RAW?

I think RAW is a great community and I am happy to be a part of it, both Coaches and clients!  It is a positive place to be and look forward to each class.

What got you to start at RAW?

My wife and I decided 6 years ago we would start working out again, so we decided to join a local bootcamp workout.  After moderate results we decided we needed something more.  That’s when we found RAW.  Since starting 6 years ago, I have continued to consistently be a part of RAW gym.  I credit my RAW lifestyle to a quick and speedy recovery after having open heart surgery in September, 2014.  Thank you to all of the staff at RAW for always being so supportive and encouraging.

If you had to write a workout, what exercises would be in it?

My favorite exercises are hill sprints, ring dips, and thrusters.

What is your least favorite lift/exercise?
My least favorite lift is the snatch.


What are your goals for 2018?
My goals are to stay active and keep coming to RAW so I can continue to ski and snowboard each winter. Another goal is to stay president of the “Jacked Dads Club”, that’s going to be tough with all of the new dads around the gym.

What class/times do you regularly attend?
Usually 5:15 during the week and Saturday mornings as well.


Albulena Krasniqi & Bob Ando

What is that skill that you have been wanting to do?  Is it Double-Unders, Muscle Ups, Pull-ups, Pr your Snatch?  What is that skill? And what are you doing about it?  There are so many things that can grab our focus when we train the way we do.  But, if you can pick one skill, focus on it and stay patiently working that skill and the accessory work needed you may surprise yourself and accomplish it.  The challenge is to make sure that you are working toward that goal.  Saying you want to do a Muscle Up is not enough. But, working the drills, getting spotted by a Coach, working your accessory lifts will one day produce the results you desire.  Hard work does not go unrewarded.  Pick a skill, set a goal and get to work!  Oh, and ask a Coach for help…that is why they are there!



Congratulations to our June 2017 Athletes of the Month:
Sandy Larsen & Jeff Horrell

Every athlete that walks through the doors of RAW comes in with different goals and aspirations.  Some want to make it to the Crossfit Games while others exercise to live a happier, healthier and more active lifestyle.  Whatever the motivation it takes hard work, dedication and commitment to your work out routine to get the results you want.  Keep at it, make the sacrifice and the reward will be yours!


Read more HERE:

Jonell Santhiapillai & Julian Wested


We push ourselves to the level of those around us.  We have all been a part of that class where the energy is high and it seems that everyone is operating on overdrive!  The work out ends, the music fades and everyone falls to the floor exhausted wondering what just happened!  It is those days that we remember why we train the way that we do.  We train this way for the fun, the camaraderie, and to be in the best shape of our lives! Whatever you have to bring to class that day…BRING IT…because you may just be that boost of energy that someone needs!

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