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!

Head to for more!


Regionals Raffle

Posted: May 11, 2017 in Regionals 2017

Another way to support our Regionals Team on their journey to Atlanta is to buy raffle tickets to win an awesome basket. Several baskets will be on display in the lobby of RAW and tickets will be sold starting this Saturday, May 13th through Saturday, May 20th The winning tickets will be pulled Sunday, May 21st. Good Luck!!

Before/After Alicia M.

Posted: May 10, 2017 in Before/After

From R.A.W. client Alicia:

“How’s this for a little #transformationtuesdaypost? The picture on the left was taken in 2009, 2 years before finding CrossFit, when my only form of exercise was walking to and from the bars at Penn State. If you had told that girl that she’d be getting up at 4:30 am to go to 5 am workouts almost daily, she would have laughed in your face. CrossFit and the community at @raw_training have given me so much in the past (almost) 6 years. I have found a place where I can flourish, and I’ve found a group of people who are there to support and push me to be my best every damn day. Has my body transformed? Yes, but the biggest change has been in my confidence and happiness. I am not only physically stronger but mentally as well, and that’s what matters the most. Thank you @raw_training and all of the incredible members and coaches for teaching me to love and take care of myself.”

And from Coach Amy:

“Team work makes a dream work! Your hard work and dedication to our program and lifestyle changes outside of the gym have lead to your success! Congratulations to a happier, healthier, more confident you!!!”

#rawtrainingpgh #crossfit #crossfitreddit


Posted: May 9, 2017 in Recipes

When women struggle with low hormone levels, including low estrogen, there can be many root causes.  During the postpartum period and during the time when a woman breastfeeds, lower estrogen levels are normal. During perimenopause, if a woman is depleted or has a poor stress response, her naturally lower estrogen levels can be even worse and more symptomatic than normal.  Stress with hypothalamic-pituitary-adrenal (HPA) dysregulation with high or low cortisol, or blood sugar imbalances can also cause low estrogen.  Plus, nutrient deficiencies – deficiencies in fat, vitamins A and E, and magnesium deficiencies – can all contribute to low estrogen levels.


1 cup spinach or other leafy greens

1/2 avocado

2 Tbsp flaxseeds

1 cup frozen berries

1-2 Tbsp sunflower, almond, or cashew butter

2 cups of unsweetened vanilla almond, coconut, or hemp milk

*To make this a complete breakfast smoothie add 1-2 scoops of this high quality protein powder.

Blend in a high speed blender.  Garnish with pomegranate seeds!

Enjoy!  (Serves 2)Berry-smoothie


Posted: May 9, 2017 in Uncategorized

We need your support!

Help your team get to regionals by purchasing a

We made it to the The Crossfit Games 2017 Atlantic Regionals!
Thanks to everyone who made this dream a reality!

Please support our team by purchasing a shirt BY THIS MONDAY MAY 17th!
All proceeds will help the team get on the road to regionals.


Pick the from the options below and order yours before the deadline!

to order your shirt now click on the link below

Thank you in advance for your support!




“Congratulations to: Sonny, Daniel, Todd, Collin & Michaeline, Maria, Stephanie, & Mindy for being selected as part of R.A.W. Training 2017 Regional Team!!

I am so proud of you all and how much you have developed individually and as a team. I’m so excited and looking forward to being alongside you in Atlanta this year!! LETS DO THIS!!!

Coach Amy”

#RawTrainingPGH #CrossFit The CrossFit Games#Regionals #Atlanta #ATL #RoadtotheGames#RAWProud

Half Marathon!

Posted: May 9, 2017 in Uncategorized

Hi Coach Amy! I Just wanted to share some good news – I ran the half marathon Sunday and finished in 1:58! My goal was under 2 hours! I dropped 12 minutes from last year. I’m super proud of my time and wanted to thank you!! I don’t run much, most of my training is at the gym 🙂