Grounded | CrossFit Full Armor - Raleigh, NC | Saturday 7/29/2026
Workout of the Day
Grounded
For max load
Every 4 minutes for 6 rounds
- 1 back squat
- 3 skin the cats or ball ups
Scaled: None
Age Group Rx (under 16/over 50): None
COACH'S NOTE
Go as heavy as you can on back squats while maintaining good form. Perform the back squats in a high bar or low bar position. Maintain a tight back and core and think about pulling the bar down then driving out of the bottom. Big breath in and fill your stomach before you squat, keep tight and breath out on the way up. Work on a little gymnastics skill as you get ready for your next set, test your ab strength and shoulder mobility with skin the cats or ball ups.
No/Minimal Equipment Options
Back Squat → Heavy DB or object, make it a negative and/or pause at the bottom to make challenging
Skin the cat/ball ups → Perform candlesticks instead
Full Armor Protocol
Warm up:https://youtu.be/-7f2MdpASa8?si=MNCPa2-aGQslLig2
Accessory: - 1x50 finger extensions (place hand on flat surface and raise fingers as high as possible, place back down and repeat).
SPP: Goal specific training
Cool Down: - Individual finger stretch, pull each finger back as far as possible for 5-10 seconds, repeat 2x
Movement Library:https://docs.google.com/spreadsheets/d/1JwU8KwVEbMVC1FCvgd0f0hXncENWKu-MxfnjVk7I__4/edit?usp=sharing
THIS WEEK'S BLOG
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.
You can join anytime past August 1st and still participate. Your end date will just end the year after you start.
COMING UP — SUMMER QUARTERLY WORKOUT
The Summer Quarterly is coming. Saturday August 22nd at 8:30am 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. Register for free here: https://klh9nix.pushpress.com/landing/events/cal-1c8bea0e7fba448489e9234714b9/login
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