Fall Brawl 2017

Posted: October 20, 2017 in Fall Brawl

TWINSFINAL

R.A.W. FALL BRAWL 2017 is TOMORROW!! Please join us!!

Some notes:

There will be NO FRIDAY Evening classes while we set up!
No classes Saturday! Come enjoy Fall Brawl!
No Yoga or Cardio Assault Sunday. There IS Open Gym 9-11.

Tent City starts today! Set up anytime from 7 am-6pm. Please check with a R.A.W. Staff member before you park your RV or secure you tent

Remember, NO PETS tomorrow, please! Thanks!

We can always use volunteers. If you’re interested in helping out, please contact someone from R.A.W. today!

When you post your pictures to social media, please remember to use the HASHTAG: #RAWFallBrawl2017

Or send your great pics to evan@raw-training.com so WE can post on R.A.W.’s page!

We all hope to see you all tomorrow for a day of FUN, FRIENDS, FOOD & FITNESS!

#rawtrainingpgh #RAWFallBrawl2017 #partnercompetition #crossfit#KeepingYouonYourToes #greatalone #epictogether #crossfit #competition #Fun #Friends #Food #Fitness #Lifting Rogue FitnessCrossFit #sleds #BearComplex #rowing #burpees #andMORE

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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!

 

TeamSportsPerformanceFINAL2

Image  —  Posted: September 28, 2017 in Uncategorized

Hydrocephalus Walk

Posted: August 8, 2017 in Charity, Uncategorized

flyer_FotorR.A.W. client Mike Kelley’s son Rylan was diagnosed earlier this year with Hydrocephalus, an abnormal accumulation of
Cerebrospinal fluid in the brain.
Please join some of the R.A.W. community in the 2017 Western PA walk to end Hydrocephalus.

Last call to order a shirt to benefit Rylan’s condition. Shirts are $20.00 (Rylan’s sister designed the shirt). A small portion goes for the shirt and the remainder goes to the Hydrocephalus Association

A sign-up sheet for the shirts will be at the R.A.W. front desk all week until this Saturday August 12th.
Please note if you will be participating in the walk which will be held at Adams Twp Community Park on September 23rd at 9:00a.m.

You can view the website for the event HERE:

www.hawalk.kintera.org/westernpa

Athletic Development Program begins 8/24/17!
 
HURRY, LIMITED SPACE REMAINING!
 
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 August 24th – October 12th
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 :
 
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 questionsCollage_Fotor_Fotor

It’s NATIONAL AVOCADO DAY!!

Posted: July 31, 2017 in Recipes

Guacamole is grand, but don’t settle for just the chips and dip on this food holiday. Clear the table for everything from the appetizer and main dish all the way to dessert. On National Avocado Day, this tree grown fruit has them all covered!

Avocados have become more than a staple food in the American diet; they have proven to be a key ingredient in recipes for both inside the body and on the body! According to the Hass Avocado Board, as of 2015, avocado consumption in the United States doubled since 2005 and quadrupled since 2000. In fact, a whopping 4.25 billion avocados were sold in the U.S. in 2015. That’s four point two five billion of this amazingly beautiful food.

There are many reasons to celebrate National Avocado Day. Targeting insulin resistance with heart-healthy fats and fighting Alzheimer’s with its Omega 3 fatty acids, the avocado also prevents and repairs damage due to its source of Vitamins C, E and K.

One of the secret weapons in an avocado is the high oleic acid content. This moisturizing fatty acid helps keep skin soft and hydrated but also supports regeneration of damaged skin cells reducing redness and irritation. Eat more of this superfruit or cook with avocado oil if you have this type of skin issue.

Ancient Aztecs used the avocado to beautify their skin topically with masks, and in the early 20th century the cosmetic industry discovered the benefits of its oil in creams, lotions, facial cleansers and other products that required a smooth application. The practice continues today.

Avocados have found their way into every meal of the day and even into dessert. The creamy texture replaces calorie laden oils with healthful fats so we can indulge without the guilt. What better way to celebrate National Avocado Day than to indulge a little?

Here’s a favorite recipe of ours!

https://www.yummly.co/#recipe/Avocado-Hummus-1189581

#NationalAvocadoDay #AvocadoEverything #RawTrainingPGH#AmysKitchen #Avocados #AvocadoHummus#HowManyMoreTimesCanISayAvocado?