11 Oct / 2014
Thanksgiving WOD!
Grab a partner!
“Turkey Time”
15 min AMRAP
200m run together ( = 20 pt)
5 partner push ups ( = 5 pt)
10 burpees each (1 person working at a time) ( = 20 pts)
15 Jumping air squats (performed holding hands) ( = 15 pts)
20 Mountain Climbers (L + R = 2) (1 person working at a time) (= 40 pts)
TOTAL ROUND = 100 pts
11 Oct / 2014
5 Year Anniversary Competition & Celebration Coming Up!
Are you ready to celebrate 5 years?
11 Oct / 2014
5 Year Anniversary Competition & Celebration!
Are you ready to celebrate 5 years?
5 YEAR ANNIVERSARY CELEBRATION & IN-HOUSE COMPETITION!
When: SUNDAY, OCTOBER 26th from 10:00am- 3:00pm *
Who: Teams of FOUR, preferably from your usual class time, 2 males, 2 females
What: An in-house competition with food, cake and prizes to follow!
3 Team WOD Teasers:
1. Olympic Lifting Challenge
2. Running/Burpee Relay
3. Rowing/Skipping/Gymnastics WOD
ALL events can be scaled to any fitness level. Can’t find a team? Register solo and we’ll find you some teammates! Come on out and show your support for our awesome RAW family and box. After 5 years in business, who better to celebrate with than our dedicated members. We’re here because of you!
Please register in advance online through your ZP account, or at the box! about 6 teams already registered!! Find your team fast!
08 Oct / 2014
Benchmarks
RAW School of Fitness Group Class Benchmarks
Students must be able to demonstrate competency or appropriate level of scaling in the following movements for entry into group class:
- Rope CLimb
- Pistols
- Turkish Getup w/Kettlebell
- Double Under
- Knees to elbows/Toes to bar
- Handstand
- Kipping Pullup
- Kettlebell Swing
- Deadlift
- Push Press
- Shoulder Press
- Push & Split Jerk
- Hollowed & Arched position
- Rowing
- Handstand Pushup
- Front Squat
- Back Squat
- Overhead Squat
- Burpee
- Squat & Power Clean
- Snatch
- Dip
- Pushup
- Thrusters
- Wallball
- Box jump
- Muscle Up
Common and preferred work output for graduates of the Fundamentals Program:
*Remember, these are recommendations and do not necessarily need to be met. However if you are unable to perform a basic squat by the end of 10 sessions, do not expect us to graduate you into a group class setting.
Fight is Gone:
>200 reps
Tabata Squats
: >14 reps
1/2 Little Cindy:
8 rounds
Wallballs:
15 continuous at 20lbs for males, 8lbs for females
Deadlift:
75% of bodyweight for multiple reps
1 mile run:
Sub 8min (no walking)
400m Ball Run:
>1:50 (males), >2:00 (females)
Overhead Squat:
10 reps @ 65lbs/45lbs
08 Oct / 2014
100814
WU:
MOB:
Ankle PAILS/RAILS on box w. optional band distraction.
S/T:
Work up to a heavy 3, then do 4 more sets.
Finish with 1 extra set of Max Reps. Stop 1 rep before failure. Record # or reps at this weight.
WOD:
Double-Unders
07 Oct / 2014
07/10/14
WU:
5×10 Cuban Rows
MOB:
Ankle mob: Coach’s choice.
S/T:
WOD:
6 Box Jumps
6 Goblet Squats
6 KB Pushpress/arm
6 RFT
09 Apr / 2014
9th April
TECH/STRENGTH
10 min. Front Squats from floor
WOD: Partner WOD:
1 Mile Run
10-9-8-7-6-5-4-3-2-1
Then –>
1-2-3-4-5-6-7-8-9-10
Of
Front Squat 135/95lb
T2B
Finish with
800m Run
08 Mar / 2014
Dynamic Duo Competition
Back by popular demand for the second year in a row RAW School of Fitness presents the rejigged Couples Competition from last year as the “Dynamic Duo Competition” Are you ready to sweat with your partner and prove that you’re the fittest duo of 2014? On Saturday March 29th, 2014 you will have the opportunity to prove just that. Whether it’s your husband, your wife, your girlfriend, your boyfriend, your fiance, your bestie, your sweetie….doesn’t matter to us! Boy girl couples compete for the “Fittest Dynamic Duo!”
When: March 29, 2014 Time: 9:00 AM to 5:00 PM
Where:
RAW CrossFit
19 Laurier Rd.
Penetanguishene, Ontario
L9M 1G8
