RAW Fitness HQ

Happy Father’s Day to all our dads, dog dads, soon-to-be dads and dads at heart. 🖤

We’ve kicked off our next 4-week CrossFit cycle.

Here is what we are dialing into over the next month:

Mondays- Back Squats
Our goal over the next 4 weeks is building toward a new 1RM. Each Monday, you’ll hit a heavy 3, 2, or 1RM for the day inside a 12-minute window, followed by drop sets off that daily max.

Wednesdays - Ring Muscle Ups
Wednesday is our skill and strength focus. Rings build massive upper-body strength across pulling, pushing, and stability. Whether you already have Ring Muscle Ups or are still working on the foundations, there are scaling options for every level.

Fridays - Clean & Jerks
Just like Monday squats, we’re spending the next 4 weeks building toward a 1RM Clean & Jerk. You’ll build up to a daily 3, 2, or 1RM before hitting your working sets.

See you at HQ 😮‍💨

Last chance to make the most of our RAW Unlimited Winter Membership for just $39 per week for the season.

New members only. Email [email protected] to sign up.

Mondays set the tone for the week ahead. Start strong and get it done. 👊🏽

At RAW, we offer three different classes →

CrossFit
A dynamic and engaging CrossFit program combines weightlifting, gymnastics, and cardio to build resilience and functional strength.

Strength
A targeted lifting program designed to empower improved movement quality, build muscle and enhance overall strength.

Capacity
Engine-building sessions using functional movements to push your cardiovascular endurance, stamina, and overall fitness.

Got questions? Shoot us a DM or email [email protected]

CrossFit Games Week at RAW. 🔥 We’ve taken a few cues from this year’s Games - 1RM lifts, sprints and even a med ball toss. We’ll be getting stuck into a few of the workouts too, with scaling options available as always. A good excuse to test yourself, try something different and see what you’ve got.

Consistency beats perfection - every single time.

A new week is a fresh chance to show up, put in the work and keep moving forward. See you tomorrow.

Take a look at tomorrow’s Crossfit workout →

Every 2min x 5 sets:
3 back squats at 80%

Into

For time:
20 Bar Muscle Ups
40m Handstand Walk
60 KB Swings
80 Wall Balls

Keen to get involved? For a limited time we’re offering a $39/week Winter Membership. This rate is only available until the end of winter.

Swipe for the latest schedule at HQ →

When you came for the workouts but stayed for the people. Happy International Day of Friendship. 🖤