Raw Strength & Conditioning Creating Athletes
RAW Strength And Conditioning is committed to providing high quality coaching and programming through knowledgeable coaches who are at the top of their field in their chosen sport.
RAW is NOT just a program, rather a community of individuals who follow programs dedicated to improving athletic performance.
RAW coaches everyone from CrossFit Games athletes to podium finishes to individuals training for health and aesthetics.
RAW focuses on developing the fundamental skill sets required to excel in the strength, power and endurance sports.

Pograms that Work

When followed at the prescribed weight/load, time frames and order, RAW Strength and Conditioning programs maximise an individual’s ability to compete in strength and power sports and endurance sports. The RAW program is designed to optimise health, wellness and longevity, as well as prepare you to excel in your sport.

Programs for Everyone

RAW creates training programs for athletes across a wide range of elite sports including CrossFit, Adventure Racing, Cycling, Weightlifting, Running, and Martial Arts. Our clients excel in Strongman, Powerlifting, Basketball, Surfing, Marathon Running and MMA. We have also assisted clients in preparing for special forces entry tests, TOU (Tactical Operations Unit) selection and other job suitability tests.

Proven Success

RAW Strength and Conditioning has coached a number of CrossFit Games athletes including 2nd place finisher 2017 Brent Fikowski, and 2017 Pacific Champion James Newbury.

Your Whiteboard

A bird’s-eye view of your fitness and programming. Quickly log daily fitness attributes and find out what you need to get done today. See previous results and milestones so you know how to attack your WODs.

What's Included?

In addition to the daily programming, each program includes: Warmup and prehab work Coaches' notes for each session Access to our Facebook community Ability to log and track progress and results through Beyond the Whiteboard

Fitness Level

A gauge for your overall Fitness and Progress. This is a single number that captures how your performance stacks up to the rest of the community.


** COMPETITOR WOD: a well rounded program for athletes to optimise their strength, capacity and skill to be a competitive athlete in the sport of Fitness. Throughout the year it allows you to tackle the Open, and other competitions. The program offers scaling options for athletes of an International, National and Local level. ** MILITARY WOD: a program specifically designed around the needs of tactical operators. The program is designed by an ex special forces operator with the intent on NOT only preparing individuals for special forces and or tactical selection BUT also ensuring they are adequately prepared for the daily needs of the job.

Instant Analysis

Receive instant analysis for each workout result. View personal records, gym/world rankings, work/power output, and more. You'll also receive Workout Levels (1-99) that will tell you how good your result actually is. How decent is a 4:22 Fran? Where does a 322 lb Deadlift rank? Which is better? Workout Levels will tell you. Instantly.


**ABSOLUTE STRENGTH WOD: offers 3-4 days of training per week focusing on movements and exercises to build absolute strength, speed and power. Typically the program will run off percentages achieved in our testing phases for the next block of core lifts. The program has a blend of volume and intensity BUT the only goal of this program is to get you STRONG. ** MASTERS WOD: designed to help the "mature" athlete excel in CrossFit. The program takes into consideration the extra responsibilities a mature athlete may have, such as, work, family and life in general. This program acknowledges the extra attention that may be required from accumulated injuries and extra uncontrollable life stresses. This program not only offers a smart way athletes can balance training and work BUT also aims to help ones chance at making the Masters Regionals as well as moving forward to the Masters Games.

Movement Analysis

Easily find your 1, 3, 5 or 10 rep max for lifts or analysis on other movements. Find out which movements are strengths and weaknesses.

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