R.A.W. Training

Classes are on!

There is no power at RAW. 6 AM class is cancelled. We will keep you all posted about the rest of the day!

RAW Training Athlete of the Month - https://mailchi.mp/6975c3c799de/wa8ndntfaz-4759782

Ages 14-18 CrossFit Teen is coming back for the summer! These classes are very similar in structure to our adult classes but made for our teenagers! This program will be a place where your motivated teen can take their first plunge into the sport of CrossFit while in an encouraging, small group environment surrounded by their peers. Classes will be held 2 times a week (Monday's and Wednesdays from 2:00-3:00) and will be designed to introduce your teen to CrossFit and the fun...damentals of Power/Olympic lifting, Gymnastics, and proper body movement and running technique. No prior experience required. Limited space available! Contact [email protected] for questions or registration, or click the link in our bio to register for this or any of our youth programs! The program runs on a month to month membership.

Grateful for those that participated in our 8- week Small Group Nutrition program and the encouraging feedback! Swipe to read testimonials from some of our members The program provides support and accountability through a habit-based approach to your health and wellness, led by a Certified Nutrition Coach. With your group members, you week will learn and exchange information about everything from sleep and stress to meal prep and balance. This is not a diet or meal plan ... This is taking simple, actionable steps to creating healthier habits for life The group is making a comeback this month! Look for an upcoming email to sign-up. Not a RAW member? Not a problem! Email [email protected] for info.

Join your coaches to talk nutrition basics and more: -Quality food sources and how food can impact our health in positive ways -Macronutrient breakdowns... -How to properly fuel your body for optimal performance, recovery and overall health -Basic caloric guidelines based on age, weight and activity level -Low-stress strategies for the upcoming holidays Come prepared with questions for us! We want this to be an open discussion for all R.A.W. clients, their families, PT clients and sports team athletes are encouraged to attend in person or through Zoom! You can sign up through the Zen app just like you would a regular class. Free and open to everyone. . LINK IN BIO > Go to November 14th on the schedule and click the RAW Nutrition Series to register! . #RAWtrainingPGH #nutrition #health #foodisfuel #rawnutrition #wellness #lectureseries #pittsburgh #crossfit #crossfitinpittsburgh

***REMINDER*** Pop-up Yoga TOMORROW 11/8 at 4:30PM LIVE at RAW or VIRTUAL with @mitchriehle Sign-up on Zen Planner!... What is Pop-up Yoga? - A one-time only group yoga session with one of our experienced yoga instructors that occurs randomly! It does not affect our regular scheduled yoga class. - check in for any updates on our next pop-up session! #rawyoga #namaste #yoga #relax #meditate #mindandbody #recovery #fitness #health #rawtrainingpgh

Come join us TOMORROW for our EOD (Explosive Ordnance Disposal) Tribute WOD: BOMB SQUAD With Veterans Day approaching, we are kicking off our military salute with a Team of 2 workout! It’s going to be EXPLOSIVE!!... Explosive ordnance disposal specialist Soldiers are the Army's preeminent tactical and technical explosives experts. They are warriors who are properly trained, equipped and integrated to attack, defeat and exploit unexploded ordnance, improvised explosive devices and weapons of mass destruction. Ryan L. is an active duty Lieutenant Colonel in the Army. He has had 3 deployments to Iraq and Afghanistan. He command his unit (Bomb Squad) while they were tasked with disabling IED’s and completed post-blast sweeps to render any live explosives. He is a very humble husband, father and RAW Athlete! Come join us tomorrow in recognizing him! Initial success or total failure. . #RAWtrainingPGH #tribute #militaryservice #army #EODspecialist #raw #rawtraining #crossfit #crossfitinpittsburgh #pittsburgh @crossfit @usarmy See more

R.A.W. Training is excited to host the first meeting of our R.A.W. Nutrition Lecture Series on Saturday November 14th at 2 PM. . Coach Maria, Coach Bri & Coach Amy will be discussing the basics of nutrition. . Topics of discussion:... -Quality food sources and how food can impact our health in positive ways -Macronutrient breakdowns -How to properly fuel your body for optimal performance, recovery and overall health -Basic caloric guidelines based on age, weight and activity level -Nutrition strategies for the upcoming holidays and how to stay on track . We are looking forward to this inclusive discussion. Come prepared with questions for us! All R.A.W. clients, their families, PT clients and sports team athletes are encouraged to attend in person or through Zoom! . Link: https://raw-training.com/schedule/ Go to November 14th on the schedule and click the RAW Nutrition Series to register! . #RAWtrainingPGH #nutrition #health #foodisfuel #rawnutrition #wellness #lectureseries #pittsburgh #crossfit #crossfitinpittsburgh

Just in time for #halloween

[Macronutrient Series] **The importance of fat** To close our discussion of MACRO nutrients... ... FATS ------- built from fatty acids (Saturated, trans, monounsaturated, omega 6 and omega 3 polyunsaturated fats). Fatty acids are stored as triglycerides in our adipose tissue until the body needs them for energy. Cholesterol is also a type of fat. Our bodies need a variety of *most* of these fats to: balance hormones keep our brain and central nervous system happy manage inflammation Provide essential cholesterol Trans fat: Avoid this. This is a processed fat that is solid at room temperature (hydrogenated) and is found in most processed food items - think items with abnormally long shelf life, fried goods, margarine. Our bodies have no use for this. It can contribute to risk of several chronic diseases. Saturated fat: Have some of this. Opt for lean beef, poultry, and pork, having small amounts butter and cheese. It DOES matter what you eat these foods with! In combination with refined carbohydrates, some research suggests saturated fat contributes to cardiovascular disease (CVD). Dietary cholestrol: this is good and NECESSARY for bodily function. Several studies show that dietary cholesterol alone does NOT increase blood cholesterol as once thought. HOW MUCH: Recommendations are around 20-35% of daily intake, although this can vary person to person and is influenced by any chronic conditions. Women be careful! Chronically low fat intake can be detrimental to hormone health. Best food options with higher fat content: Nuts and seeds, avocados, full-fat yogurt, eggs, fatty fish, olives and EVOO, and coconut. A balance of Omega 3 and Omega 6 is important. --------------- See sources below.

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