Memorial Day

Posted: May 29, 2017 in Memorial Day

Please watch if you’ve never seen. It will give you goosebumps. Every minute of the day for over 80 years!!!

The tomb is guarded rain or shine, 24hrs a day, 365 days a year since the 1930s!!!

Here is a link for Interesting Facts about the TOMB OF THE UNKNOWN SOLDIER

And here is a link for Frequently Asked Questions:

All of this is worth watching and reading.

Heartfelt Thank You

Posted: May 26, 2017 in Testimonial
I wanted to take a minute to write you and let you know how much I have enjoyed becoming a part of the R.A.W. community.  In the past I was never one to enjoy working out and I shied away from gyms/classes because I just never felt comfortable being there.  At the time my idea of a workout was walking around the neighborhood with my kids.
Then in February of 2015 my whole life changed when I was diagnosed with a brain tumor.  After surgery to remove the tumor I made the decision to fight this disease with everything in my power.  My outlook on fitness and staying healthy quickly became very different.  In addition to typical medical treatment I took it upon myself to overhaul my diet and make fitness a priority in my life.  Unfortunately, due to the surgery I was told that I could no longer drive so I didn’t even consider joining a gym.  I started running for the first time and working out at home.  After about a year I realized that I just wasn’t pushing myself enough to get where I wanted to be and I was getting bored working out at home!  A friend convinced me to try a class at R.A.W.  Both her and my husband said that if I enjoyed the classes they would make sure I was able to get there.  Well one class was all it took…!
I couldn’t believe how supportive and motivating all of the coaches and other class members were.  Coach Lori and Coach Kate listened to my goals on the first day and they continue to help me achieve and surpass them.  Thanks to them I am in better shape and stronger now than I have ever been.  I actually find myself getting upset when I cannot attend a class!
Amy, I cannot thank you and all of the coaches/staff enough for making R.A.W. such a great place to come to every day.  R.A.W. is so much more than just a gym.  It has truly changed my life and I can’t say enough good things about the entire R.A.W. community and how welcomed and supported you have all made me feel.
~ Meghan Fossaceca


Milo and the Calf

Posted: May 25, 2017 in Uncategorized

Screen Shot 2017-05-24 at 8.30.48 PMTo become the greatest wrestler in Greece, to win six Olympic laurels, Milo had to train like the rest of us.  His method?  Borrow a new born calf and carry it around Croton day after day, week after week, and month after month.  As the calf grew, so did Milo’s strength, until he was the strongest wrestler in Greece and could carry the now full grown bull upon his back.

What did he do once the bull was grown? He ate it.

That’s what we’re about here, carrying the weight, getting in the miles, doing the work, day in and day out, making small gains, occasionally dropping the calf, but always picking it back up.  It’s a simple enterprise – do the work, get better.  At sport, at life, at everything.


Team Rylan Hydrocephalus Walk

Posted: May 24, 2017 in Charity

Screen Shot 2017-05-24 at 7.06.16 PMScreen Shot 2017-05-24 at 7.06.26 PM


Copy link:

Memorial Day “Murph”

Posted: May 22, 2017 in announcements, WODS


This Memorial Day, Monday May 28th we will be doing the Hero Wod “Murph”.  The class times to do this Hero WOD are 7am, 8am, 9am or 10am.  We will have several different ways to do this workout to fit everyone’s abilities.  Come at any of the above 4 times to join us in this WOD:  We will still hold our same hours for our Saturday classes as we do our “RAW REMEMBERS”  Wod.

Memorial Day


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Read Murph’s story

As always, there are scaled options available for everyone that attends.

Thank you,

RAW Staff

June Fundamentals

Posted: May 19, 2017 in Fundamentals

FUNDYNEW R.A.W. Fundamentals start June 19, 2017
Monday 19th,  Thursday 22nd,  Saturday 24th,  Monday 26th,  Thursday 29th

If you, a friend, or family member would like to begin training at RAW, 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 RAW, 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.

1). To register for you fundamentals today click here

2). To schedule one-on-one sessions or a movement review contact us at

3). For a FREE TRIAL of RAW Re-Build contact .

Thank you and feel free to reach out to us with any questions at or 412-487-2221.

#RawTrainingPGH #Fundamentals #CrossFit#FitnessGoals #fitness #workout #fit #motivation#training #wod #weightlifting #healthy #muscle#strong #cardio #abs #lifestyle #exercise#strength #twentyseventeen #newyear #newyou

Begins 5/23/17


This program has been designed for the competitive High School athlete to specifically utilize the training methods and principles of RAW Training during our 75-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 strong er, move throughout full range of motion and learn how to move correctly!

****PLEASE NOTE: The program runs from May 23rd – June 22nd,

Tuesday’s and Thursday’s at 3:00pm – 4:15pm for High School Athletes (15-18 y/o)

Cost Per Athlete – $200 per athlete. Only 8 Athletes per Session

**** There will be NO refunds or credits for classes missed.

*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.

***Payment for this Program are being accepted ONLINE ONLY.

Acceptable forms of payment are: VISA, MASTER CARD, DISCOVER AND ACH Checks. Sorry NO AMERICAN EXPRESS.

Membership Terms

Attendance: 2 classes per week

Begin Date: May 23, 2017

End Date: Jun 22, 2017

Price: $200.00

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