Gorilla Grip | CrossFit Full Armor - Raleigh, NC | Tuesday 7/7/2026
Workout of the Day
Gorilla Grip
2 rounds each for max reps
3 minute Plate overhead step overs (25/15Ibs, 24/20”)
- 1 minute rest
3 minute Legless rope climb hold (5 seconds = 1 rep)
- 1 minute rest
3 minute ring rows
- 1 minute rest
Scaled: Lower box height and/or reduce weight. Allow legs to be used for rope climbs hold. Increase height for ring rows
Age Group Rx (under 16/over 50): 15/10Ib plate
COACH'S NOTE
Each section of this workout is challenging for this time domain. There will be multiple efforts done at upper body muscular failure. The return is working through a workout like this will provide an increase of upper body capacity under fatigue
No equipment options
Plate overhead step overs → Hold any object overhead and step up and over any object
Legless rope climb hold → Hang a towel from a pull up bar or find a post or any kind and hold use feet or no feel
Ring rows → Bent over rows with any object
Full Armor Protocol
Warm up:https://youtu.be/-7f2MdpASa8?si=MNCPa2-aGQslLig2
Accessory: - 2x10 banded seated rotation
SPP: Goal specific training
Cool Down: - 1-3 minute: Seated cross legged rotation hold
Movement Library:https://docs.google.com/spreadsheets/d/1JwU8KwVEbMVC1FCvgd0f0hXncENWKu-MxfnjVk7I__4/edit?usp=sharing
THIS WEEK'S BLOG
Empty Before the Altar: What Isaiah 58, Three Thousand Years of Jewish Fasting, and the Science of Fasted Training Reveal About Every Athlete in Raleigh Who Wants to Train With Purpose
What and when you eat have a major impact in your fitness. Take a deep dive and gain a deeper understanding about fasting.
GYM CHALLENGE — [Full Armor Proven]
Full Armor Proven is a year-long challenge for athletes who want to prove something — to themselves, to this community, and to the standard this gym was built on.
The goal is simple: complete every CrossFit Full Armor workout in a calendar year. Every workout counts — done in the gym, done while traveling, done on a different day than scheduled. Life happens. What matters is that it gets done and your score goes into Push Press.
No score, no credit. Log it and it counts.
At the end of the year, every athlete who completes every workout earns the title — Full Armor Proven.
And with it, two things no one else in this gym has:
Your name permanently on the Full Armor Proven board — a record of everyone who stayed on the path for a full year. And the Full Armor Proven t-shirt — black and gold, Proven on the back, in a colorway that can't be bought, only earned.
This isn't for everyone. It's for the ones who show up when it's inconvenient, who find a way when the week gets hard, who understand that consistency over a full year builds something that a good month never can.
Are you in? The year begins August 1st
COMING UP — SUMMER QUARTERLY WORKOUT
The Summer Quarterly is coming. Early August we're bringing the Full Armor community together for a partner workout — find your person, because you're going to need them. All are welcome, it's free, and registration opens soon. Start talking to your training partner now.
JOIN CROSSFIT FULL ARMOR
New to the gym or know someone who should be here? First class is free.
👉 crossfitfullarmor.com/schedule
📞 216-233-0492 text anytime
FULL ARMOR SOCCER
Private training | Adult Saturday group | 1v1 League | Remote Coaching
👉 crossfitfullarmor.com/fullarmorsoccer
PERSONAL TRAINING
Open slots available this week. One-on-one coaching is built around your schedule, your goals, and your life.
📞 Call or text to book — 216-233-0492
THE ALLIANCE
This month we're matched up against United Fitness CrossFit. Scores due before the end of the month on Push Press. Below is the workout you can complete anytime. We’ll do it in class twice this month. Show up and make it count.
For max reps
8 minute running clock
2 minute max cal row
5 minutes to establish an unbroken set of front squats: (95/65, 65/45 under 16/over 50). Bar must remain in contact with shoulders, once the bar comes down set is done.
1 minute max burpees
*score is all three combined
Scaled: Reduce weight on front squat, burpee to box or bench
Age Group Rx (under 16/over 50): 65/45Ibs
Training is the Path. Christ in the destination.
CrossFit Full Armor | 4312 Lead Mine Rd, Raleigh, NC
crossfitfullarmor.com | crossfitfullarmor@gmail.com | 216-233-0492