Athlete of the Month Dec. 2017

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

 

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!!!

The Veterans Leadership Program

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

Fundamentals 2018

R.A.W. Training is opening up our fundamentals sessions to new clients starting January 2018! If you, a friend, or family member would like to begin training at R.A.W., you can learn all the movements necessary to do so by attending our Fundamentals Prerequisite Course.

 

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).

 

https://rawtraining.sites.zenplanner.com/sign-up-now.cfm

 

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.

 

PERSONAL TRAINING:

 

Another option if you want to get started and if the days/times of our Fundamentals don’t work for you, you can do one-on-one training with one of our trainers to get you through the fundamentals in 4 sessions. These would be scheduled on days and times that are convenient for you. Email us at info@raw-training.com to schedule.

 

R.A.W. RE-BUILD (try a free week, NO fundamentals needed:

 

Another option for those that are interested is a program at R.A.W. that you can start immediately. It is called R.A.W. REBUILD and is held on Mondays/Wednesdays/Fridays at 7:00am and 9:30am. R.A.W. REBUILD is in its second year at RAW training and making a difference! No technical barbell movements, but an effective workout for everyone who attends. Whether you are just beginning your fitness journey or coming back from significant time off of training, our diverse client base, welcoming environment, and Nationally Accredited Coaches is the perfect combination.

 

3 WAYS TO GET STARTED….

1). To register for you fundamentals today click here… https://rawtraining.sites.zenplanner.com/sign-up-now.cfm

 

2). To schedule one-on-one sessions or a movement review contact us at info@raw-training.com

 

3). For a FREE TRIAL of R.A.W. Re-Build contact amy@raw-training.com

 

Thank you and feel free to reach out to us with any questions at info@raw-training.com or 412-487-2221.

 

Find out more at http://www.raw-training.com

 

https://rawtraining.sites.zenplanner.com/sign-up-now.cfm

7 Scientifically Proven Benefits Of Gratitude That Will Motivate You To Give Thanks Year-Round

Amy’s Playground was on FIRE this morning! Let’s keep it going!

And here is a link to the topic Amy spoke about after class today!

Be THANKFUL!

#AmysPlayground #RawTrainingPGH #BuffetBash #BeThankful#Gratitude #SelfEsteem

 

https://www.forbes.com/sites/amymorin/2014/11/23/7-scientifically-proven-benefits-of-gratitude-that-will-motivate-you-to-give-thanks-year-round/#2f6d8380183c

 

 

PARENT’S NIGHT OUT!

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!

Veterans Leadership Program

Attention RAW Family

We are asking for your help to fill stockings this holiday season for the Veterans in Pennsylvania.

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 RAW 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 RAW, 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) starting this Saturday!  The stockings are available at RAW 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,

RAW Training Staff