Los Treinta | CrossFit Full Armor - Raleigh, NC | Tuesday 7/28/2026
Workout of the Day
Los Treinta
For max rounds and reps
5 rounds: 3 minutes on/1 minute off
- 30 alternating forward lunges
- 30 arch rocks (every time arms come down is one)
- 30 plate ground to overhead (45/35Ibs)
*Continue where you left off each time there is a break
Scaled: Reduce ground to overhead weight
Age Group Rx (under 16/over 50): 35/25Ib ground to overhead
COACH'S NOTE
Move quickly and efficiently, utilize legs and hips to complete the ground to overhead without overtaxing your arms. Break up the arch rocks early and they will be the movement to tax your midline and breath the most.
No/Minimal Equipment Options
Plate ground to overhead → Complete with any weighted object
Full Armor Protocol
Warm up:https://youtu.be/-7f2MdpASa8?si=MNCPa2-aGQslLig2
Accessory: - 2x20 banded row to W to shrug
SPP: Goal specific training
Cool Down: - 1-3 minute: Manual lateral neck flexion while holding DB (hand on side of head and pull down, hold DB in opposite hand).
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