Raw Fitness Ninja Program

Ninjas

Kelsey Johnson

Nash Patel

Scott Becraft

Jacob Rivera

Heather Boyer

Kristen Wiesenmayer

Nancy Warriner

Bonnie Mosser

Heidi Smith

Missy Johnson

Stephanie Moss

Todd Walke

Cline Comer

Christina Bartolotta

Black Belts

John Soli

Drew Hedrick

Jackson Lamb

Tyler North

Joseph Comer

Will Hedrick

Kevin Lafone

Tadd Fogg

Katrina Cobb

Natalia Worthington

Kym Campbell

Jamie Quigley

Grace Kwiatkowski

Masters

Julianna Weil

Michael Montefusco

The Standards

  • Must hit 6 categories to achieve Ninja
  • 7 categories to qualify for Black Belt
  • 8 categories to qualify for Master
  • All candidates must do their best to abide by the Ninja Code of Honor (Click Here) to maintain their qualifications
  • Swing and get-up are mandatory unless an injury prevents the qualification in either of these 2 categories

The Get Up

  • Ninja- Male 18kg, Female 12kg
  • Black Belt- Male- 28kg, Female- 18kg
  • Master- Male- 36kg, Female- 24kg

The Swing

  • Ninja- 10 technically proficient swings- Male 24kg, Female 16kg
  • Black Belt- 10 swings every minute on the minute for 5 minutes- Male 32kg, Female 24kg
  • Master- (100) 1 arm swings in 5 minutes- Male 32kg, Female 24kg

Referrals (spreading the outreach of the Ninja clan)

  • Ninja-1
  • Black Belt-3
  • Master-5

Body fat % lost

  • Ninja-2%
  • Black Belt-5%
  • Master- 8%

Muscle Gain (measured as a % of original lbs of muscle)

  • Ninja-1%
  • Black Belt-4%
  • Master 7%

Myzone Effort Points (in top 3 zones only, cumulative from 4/17/17 going forward)

  • Ninja-3000
  • Black Belt-8,000
  • Master-15,000

Trap Bar Deadlift

  • Ninja-Male-BW, Female 90%BW
  • Black Belt- Male-1.5x BW, Female 1.4xBW
  • Master- Male-2xBW, Female 1.8xBW

KB Strict Overhead Press

  • Ninja-Male- 25%BW, Female-15%BW
  • Black Belt- Male- 35%BW, Female 25%BW
  • Master- Male-45%BW, Female 35%BW

500 Meter Row

  • Ninja-Male-1:50, Female-2:00
  • Black Belt- Male-1:40, Female-1:50
  • Master-Male-1:30, Female 1:40

Front Squat

  • Ninja- Set of 5 w/50%BW
  • Black Belt- Male-BW, Female 90%BW
  • Master- Male-1.5xBW, Female-1.4xBW

Bench Press

  • Ninja- Male-75%BW, Female-50%BW
  • Black Belt-Male-1.25 BW, Female-75%BW
  • Master- Male-1.5xBW, Female-BW

Mile Time

  • Ninja- Male-9:00, Female-10:00
  • Black Belt- Male-7:00, Female-9:00
  • Master-Male-6:00, Female-7:00

Push-ups in 60 seconds

  • Ninja- Male-30, Female-15
  • Black Belt- Male-40, Female- 25
  • Master- Male-55, Female- 35

Chin-up

  • Ninja- Male- 30 second flexed arm hang hold, Female- 20 second FAH
  • Black Belt- Male-BWx5, Female-BWx1
  • Master-Male-32kg, Female-12kg

 

 

 

Raw Fitness Ninja Program

Ninjas

Kelsey Johnson

Nash Patel

Scott Becraft

Jacob Rivera

Heather Boyer

Kristen Wiesenmayer

Nancy Warriner

Bonnie Mosser

Heidi Smith

Missy Johnson

Stephanie Moss

Todd Walke

Cline Comer

Christina Bartolotta

Black Belts

John Soli

Drew Hedrick

Jackson Lamb

Tyler North

Joseph Comer

Will Hedrick

Kevin Lafone

Tadd Fogg

Katrina Cobb

Natalia Worthington

Kym Campbell

Jamie Quigley

Grace Kwiatkowski

Masters

Julianna Weil

Michael Montefusco

The Standards

  • Must hit 6 categories to achieve Ninja
  • 7 categories to qualify for Black Belt
  • 8 categories to qualify for Master
  • All candidates must do their best to abide by the Ninja Code of Honor (Click Here) to maintain their qualifications
  • Swing and get-up are mandatory unless an injury prevents the qualification in either of these 2 categories

The Get Up

  • Ninja- Male 18kg, Female 12kg
  • Black Belt- Male- 28kg, Female- 18kg
  • Master- Male- 36kg, Female- 24kg

The Swing

  • Ninja- 10 technically proficient swings- Male 24kg, Female 16kg
  • Black Belt- 10 swings every minute on the minute for 5 minutes- Male 32kg, Female 24kg
  • Master- (100) 1 arm swings in 5 minutes- Male 32kg, Female 24kg

Referrals (spreading the outreach of the Ninja clan)

  • Ninja-1
  • Black Belt-3
  • Master-5

Body fat % lost

  • Ninja-2%
  • Black Belt-5%
  • Master- 8%

Muscle Gain (measured as a % of original lbs of muscle)

  • Ninja-1%
  • Black Belt-4%
  • Master 7%

Myzone Effort Points (in top 3 zones only, cumulative from 4/17/17 going forward)

  • Ninja-3000
  • Black Belt-8,000
  • Master-15,000

Trap Bar Deadlift

  • Ninja-Male-BW, Female 90%BW
  • Black Belt- Male-1.5x BW, Female 1.4xBW
  • Master- Male-2xBW, Female 1.8xBW

KB Strict Overhead Press

  • Ninja-Male- 25%BW, Female-15%BW
  • Black Belt- Male- 35%BW, Female 25%BW
  • Master- Male-45%BW, Female 35%BW

500 Meter Row

  • Ninja-Male-1:50, Female-2:00
  • Black Belt- Male-1:40, Female-1:50
  • Master-Male-1:30, Female 1:40

Front Squat

  • Ninja- Set of 5 w/50%BW
  • Black Belt- Male-BW, Female 90%BW
  • Master- Male-1.5xBW, Female-1.4xBW

Bench Press

  • Ninja- Male-75%BW, Female-50%BW
  • Black Belt-Male-1.25 BW, Female-75%BW
  • Master- Male-1.5xBW, Female-BW

Mile Time

  • Ninja- Male-9:00, Female-10:00
  • Black Belt- Male-7:00, Female-9:00
  • Master-Male-6:00, Female-7:00

Push-ups in 60 seconds

  • Ninja- Male-30, Female-15
  • Black Belt- Male-40, Female- 25
  • Master- Male-55, Female- 35

Chin-up

  • Ninja- Male- 30 second flexed arm hang hold, Female- 20 second FAH
  • Black Belt- Male-BWx5, Female-BWx1
  • Master-Male-32kg, Female-12kg

 

 

 

PERSONAL TRAINING

If you are looking to have a paradigm shift in the way you view health and fitness so you can get back in control of the way you look and feel, then our compassionate and experienced staff will take you to your goals. Meet the Raw Fitness trainers and coaches.

GROUP FITNESS CLASSES

Our high energy team training sessions will line you up with other like-minded individuals - spurring one another on toward similar goals. Morning and evening group classes are fun and challenging, and can take you from "I can't!" to "We can!" Check out the schedule.

SOCCER TRAINING

There's no such thing as a professional soccer player who doesn't train for performance enhancement. The best know it pays huge dividends for both injury reduction and gains in horsepower. We work with the top players in the area. Let us show you why.

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