The WOD stands for “Workout of the Day.”
Classes are approximately 1 hour. The first 15-20 minutes are dedicated to a group warm-up, mobility and activation work. We then go over the WOD, demonstrate movements and help you come up with an exercise prescription that fits your needs (if necessary). Finally the group WOD is performed (this varies daily and may have multiple parts). The remainder of the time is left for cool-down, Coaches comments or skill work.
This really depends on how hard the athlete is willing to work and the consistency at which they train. If you are willing to make small changes with your nutrition and start exercising immediately, then you could see changes quickly. Our Clients start to experience more energy throughout the day, better sleep, better focus, improved mood and less stress in their first month as well.
RAW is a complete regimen that will improve health, athletic performance, body fat loss, and build strength. It is an all in one. What ever your goals are, we will help you achieve them.
No. There is a common misconception that CrossFit is for elite athletes. The truth is that it is for everyone. Our community is comprised of working professionals, de-conditioned, competitive athletes, former athletes, people that had never stepped foot into a gym and people with physical/medical restrictions. Also, our Coaching staff is well versed on providing modifications to the day’s WOD to meet your physical ability where it is.
RAW is for EVERYONE! We focus on functional movements. These functional movements are essential human movements that we used/use in sport and everyday life. Any movement and any workout can modified to fit each individuals needs and ability.
RAW is perfect for athletes. Our goal is to get you moving better and provide an inclusive program. We will target all 10 general physical skills: Cardio-Respiratory Endurance, Stamina, Strength, Flexibility, Speed, Power, Coordination, Accuracy, Agility and Balance. The most important part for athletes is that we use functional/ground-based movements, to propel you to the next level. We want you to move better, safer and expose any weakness and or deficiency and address it. We implement auxillary and unconventional movements to your programs as well as address any nutrition concerns. You will also improve your mental toughness. Being able to perform while you hit that mental wall when fatigue sets in. We offer an inclusive program to develop a complete Athlete!
Many people have previous injuries, hurt or tweak their lower backs, knees, shoulders, etc. and are afraid to exercise those areas. Come in for a consultation and we can get you moving safely again. Allow our Sports Medicine Advisory Board in collaboration with our Certified Professionals to come up with a re-entry plan for you.
The most important part is coaching. Having a knowledgeable, accredited and experienced coach with you during your WOD will reduce the risk of injury, improve your fitness faster, and help improve poor mechanics. On your own you are also likely missing the warm-up, cool down, and the social dynamics that RAW offers. A big part of RAW is community, a sense of family, and camaraderie. Having a good base of positive people around you is the best environment to train in. Not only will you be pushed harder because of everyone’s support, but you will have a great time doing it.
You can expect a welcoming environment where everyone is treated equal no matter what your ability is. You will feel successful and part of a community of athletes. You’ll have a better understanding of how classes are run and the method behind what we do. It's likely you will have learned new things, and excited to come back for more.
Just come in and we’ll take good care of you. Your first visit is free if you have had a minimum of 3 months of CrossFit experience. Our drop in fee is $20 If you are going to be in for multiple days you can do 1 Week (7 days) of classes for $50. Be sure to email us in advance at firstname.lastname@example.org to let us know when you will be dropping in and please arrive 10-15 minutes before class begins to complete your paperwork. That’s it! Once you arrive please let your coach know your level of experience with CrossFit-style training, if you have any previous injuries or limitations.
RAW Training does not require clients to sign any long term contracts. Your membership is a month to month basis. However, we need 3 business days notice in writing if you wish to cancel your membership before the 1st of the following month to prevent further charges.