Bro Time | CrossFit Full Armor - Raleigh, NC | Tuesday 8/11/2026
Workout of the Day
Bro Time
For max load in 24 minutes
- 5x5 max bench press
*Must complete a 1 minute max C2 bike for cal at any point during the 24 minute window
Scaled: None
Age Group Rx (under 16/over 50): None
COACH'S NOTE
One of the ultimate bro sessions, 5x5 bench press. A nice foundational upper body strength day, just enough reps for a nice mix of maximal strength and myofibril hypertrophy. Bar path, breath and positions are going to make a big difference in a successful lift. Drive those legs into the ground and throw up some big weight!
No/Minimal Equipment Options
Bench Press → Use and weight and perform a floor press with negatives and pauses or complete weighted or negative plyo push ups.
C2 bike → Alternating split squat jumps
Full Armor Protocol
Warm up:https://youtu.be/-7f2MdpASa8?si=MNCPa2-aGQslLig2
Accessory: - 2x20 Dumbbell side bend
SPP: Goal specific training
Cool Down: - 1-3 minute: Seated write to wrist pull
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? You can join anytime
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 CrossFit Wendell. 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 this month. Show up and make it count.
For Time
Accumulate a 2 minute bar hang
Right into
3 rounds of
- 100 single unders
- 20 alternating dumbbell snatches (50/35Ib DB)
- 20 goblet squats (50/35Ib DB)
Scaled: Use bands as needed for bar hang. Jumping jacks, half jacks or plate hops instead of jump rope. Reduce weight for DB snatch and goblet squats.
Age Group Rx (under 16/over 50): 35/25Ibs
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