Program Information

  • Program specifically developed to increase your aerobic AND anaerobic capacity
  • Builds your CrossFit “Engine” and endurance that crosses over to other sports
  • Designed as a stand alone OR EXTRA weakness program to add onto your usual program
  • 4 day a week program
  • Access to Facebook group
  • Direct contact with RAW coach
  • Weekly Program published in advance (4 sessions a week)
  • Feedback and coaching given through comments section with personal email replies
  • The program has a blend of volume and intensity with monostructural AND CrossFit style engine pieces

US$10 per week


Equipment Frequently used

  • Rower
  • AD
  • A place to run

Optional but not essential equipment

  • Prowler/sled
  • Ski erg
  • Bike erg
  • Deadball

If athletes do not have access to the equipment listed for a particular WOD our Facebook group is available to ask for substitute movements OR you can contact a RAW coach directly via email.