Archive for the ‘Uncategorized’ Category

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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.

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Badge 29 WOD

Posted: December 2, 2017 in Charity, Uncategorized

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Saturday’s work out was in memory of New Kensington police officer Brian Shaw, badge #29 who was killed on November 17th, 2017

Thank you all for coming out and remembering Officer Shaw!

If you’d like to make a donation to the Officer Brian Shaw Memorial Fund, visit any First National Bank branch or mail donations to:

First National Bank
c/o Officer Brian Shaw Memorial Fund
110 Burrell Plaza
Lower Burrell, PA 15068

#RawTrainingPGH #Badge29 #SturdayWOD #CrossFit #Cardio#itwasaChillyone! #Thankyou for coming!!!

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REMINDER! Stockings due NEXT Saturday December 9th- We are ALL out of stockings! We’ve gotten over 300+ just from the R.A.W. community alone!
If you still would like to donate please just bring the articles in a bag…

We asked for your help to fill stockings this holiday season for the Veterans in Pennsylvania and the response has been overwhelming! We have given out 3 tables of stocking and the returns keep pouring in!

The Veterans Leadership Program (VLP) 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! This Christmas R.A.W. would like to join with VLP to help make these Veterans holidays a little brighter. Beginning this weekend through Saturday December 9th, we will be collecting filled stockings for these homeless heroes who have given SO much to our nation. We are asking ALL friends and family and colleagues to please consider picking up an empty stocking here at R.A.W., filling and returning it by the 9th to then be distributed to these veterans.

Below are the ideal items to fill the “Homeless Hero Stocking”:
Shampoo
Deodorant
Toothpaste
Toothbrushes
Razors
Shaving cream
Soap
Wash Cloth
Body Wash
Gift cards to Walmart or Giant Eagle
Pair of Socks
Gloves

So if you and your family would consider stuffing a stocking for our Pittsburgh area heroes, please pick up one (or more) at R.A.W.! The stockings are available at R.A.W. for you to take as many as you would like to fill. We are asking that you return the filled stockings back to RAW by Saturday December 9th.

You can also make a donation directly through PayPal to VLPhomelessheroes@gmail.com (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.

Thank you,
R.A.W. Training Staff

PARENT’S NIGHT OUT!

Posted: November 18, 2017 in Uncategorized

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When: Saturday, December 9th 6:00 PM – 9:00 PM
Where: R.A.W. Training
Cost: $30 per child – Each sibling ½ price!

WHY: Briana, Dani and Maria have qualified to compete in the Elite Division at the The Wodapalooza Fitness-Festival! In an effort to raise funds for our trip to MIAMI, we will watch (and entertain) your children while you enjoy a night out!

SIGN UP WILL BE ON ZEN PLANNER SOON (we will let you know!) OR SIGN UP AT THE FRONT DESK!

Avocado Pancakes!!

Posted: October 29, 2017 in Recipes, Uncategorized

https://www.yummly.com/recipe/Blueberry-Avocado-Pancakes-1852276?prm-v1

 

Wanted to get this recipe out so you can all try these on a Sunday morning!

Let us hear about your results below!

#RawTrainingPGH #AvocadoEverything #AmysKitchen#AvocadoPancakes #What???? #RAWRecipes

 

The next Athletic Development Program:

-Starts on 10/24 and goes to 12/14
-Tuesday and Thursday’s 3-4:30 pm

This program has been designed for the competitive High School athlete to specifically utilize the training methods and principles of RAW Training during our 1 hour 30-minute training sessions. Our inclusive program at RAW will give athletes the opportunity to increase systemic body strength, become proficient in functional movements as it transfers to sport, learn barbell movements correctly and apply them in team weight room lifting sessions, improve their General Physical Preparedness (GPP), and develop power and speed with proper mechanics, which all decrease the chance of injury. Athletes will be expected to train in the manner it takes to perform at a high level. In sports, ALL Athletes will be asked to jump higher, run faster and be more EXPLOSIVE. To do so, athletes must become stronger, move throughout full range of motion and learn how to move correctly!

****PLEASE NOTE: The program runs from 10/24 and goes to 12/14
Tuesday’s and Thursday’s at 3:00pm – 4:30pm for High School Athletes (15-18 y/o)

*ATTENTION PARENTS- A waiver is required for all athletes participating. If you have participated in a RAW class this calendar year please stop by the desk to make sure we have an updated waiver and current information on file.

**Please enter your child’s name as “Primary Account Holder” and please include the following on the site when registering: Parent/Legal Guardian’s Email address and Phone Number.

To register go to :
https://rawtraining.sites.zenplanner.com/sign-up-now.cfm

Sessions will be taught by Raw Strength and Conditioning Coach:

Keith DeNinno

• IYCA High School Strength and Conditioning Specialist
• OPEX Level 1 Coaching Certification, Assessment and Exercise Physiology, Nutrition, Program Design
• Certified Level 1 CrossFit Instructor
• Former 4 year Collegiate Soccer Player

#SportsPerformance #AthleticDevelopment#StrengthandConditioning #Strength #Speed#Power #RawTrainingPGH #RawFamily#RAWtraining #PittsburghFit

Please contact amy@raw-training.com for any questionsAD_Fotor

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!