Now open in LongtownGRID — £8RAW Kettlebell — £81-to-1 PT · Hybrid · Full Coach · OnlineFunctional Fitness For The CommunityNow open in LongtownGRID — £8RAW Kettlebell — £81-to-1 PT · Hybrid · Full Coach · OnlineFunctional Fitness For The Community
Real, no-nonsense coaching for the people who live and work around here.
Built for beginners, athletes and everyone in between — under one roof,
from one coach who actually competes.
GRID and RAW Kettlebell are the front door — our two open, drop-in class formats, run at the same price,
coached to the same standard. Pick whichever suits your week; plenty of people do both.
— Open Class · Barbell, KB & Machine
GRID
Five to seven pods, three stations each — 90-second AMRAP blocks in groups of three. Strength, power and engine, closing on a core finisher every session.
A dedicated kettlebell floor — hinge and squat patterning into strength, conditioning and core. Wed evening & Sat morning, bells 6–32kg, coach's call on load.
GRID is the heartbeat of RAW. Five working pods of three stations, worked as 90-second AMRAP blocks — you and
two others rotate through your pod, then the whole room moves on together — closing every session on Pod 6,
Core, run twice through. On our busiest nights we flex to a 7th bodyweight pod so groups stay small even
when the room's full.
Pod 7 — Coach's Call
On nights that need it, we add Pod 7 (Bodyweight - HIT) — no kit needed to set up — so groups stay small
even when the room's full. Same coaching, same standard, just built for the bigger night.
02b — RAW Kettlebell
Kettlebell Only. Same RAW Standard.
No barbells, no machines — just bell work done properly. Every session runs the same four phases:
Warm-Up & Mobility into the Main Session — AMRAP, EMOM or ladders, coach's call on the day —
then Core and a Cooldown & Mobility to bring it back down.
No Barbells. No Machines. No Excuses.Kettlebell · £8 A Session
4
Phases / Session
6–32
Kg Bells On The Rack
£8
Per Session
60
Minutes
How A Session Runs
01
Warm-Up & Mobility
10 Min
Hip hinge, goblet squat, halo — the patterns the rest of the session is built on.
02
Main Session
30 Min
AMRAP, EMOM or ladders — format changes on the day, standard doesn't. Swings, cleans, presses and carries, loaded properly.
03
Core
12 Min
Loaded core work — full-body sit-ups, halos, anti-rotation carries.
04
Cooldown & Mobility
8 Min
Bring it down properly — mobility out, not straight out the door.
Session Schedule
WED
18:30 – 19:30
Evening Session
SAT
08:00 – 09:00
Morning Session
Drop-in — no booking lock-in. Same coach, same GRID standard, just kettlebell-only for the hour.
Hybrid, Full Coach and RAW Online clients all get the same coach, the same standard, and the same weekly
attention — just built around however much floor time you want. Here's how the first week looks.
01
Onboard
Intake form: goals, training history, injuries, equipment access, weekly schedule.
02
Programme
Bespoke weekly plan lands in the app within 48 hours — video demo for every movement.
03
Train
Log sets, reps and load. Send form videos for review. Message the coach any time.
04
Review
Weekly written check-in. Next week's plan adjusted around your progress and feedback.
Every Plan Includes
Bespoke programming — never templated
App delivery with video for every move
Weekly written check-in & review
Direct message access to the coach
Form video reviews on request
Macros, nutrition & body comp tracking
04 — Programmes
Six Identities. One Standard.
Every programme under RAW shares one coach and one philosophy — but each is built for a specific outcome.
Pick the one that fits where you want to go.
— 01
RAW GRID
Five to seven pods, three stations each. The open class where every session starts.
Barbell · Kettlebell · Engine
— 02
RAW Kettlebells
Bell work done properly — warm-up to cooldown, every single session.
Strength · Conditioning · Core
— 03
RAW Strength
Compound lifts, periodised progression. For people who want to get measurably stronger.
Squat · Press · Pull · Deadlift
— 04
RAW Hybrid
Strength + engine in one weekly plan. The everyday athlete's blueprint.
Strength · Conditioning · Skill
— 05
RAW Online
Same coach, same standard — delivered to your phone. Programme + weekly review.
Remote · App · Anytime
— 06
RAW Community
The thread through all of it — open events, free socials, member nights. Why we exist.
People · Place · Progress
05 — Who I Am
One Coach. No Middleman.
No big team, no franchise, no front desk trying to upsell you — just me, the floor, and the work.
Here's who you'll actually be training with.
Founder · Head Coach
Dave Rawson
I'm Dave, the coach behind RAW. I'm Level 3 qualified with ten years coaching real people — beginners, returners, busy parents and competitive athletes — all on the same floor.
I still compete myself as a natural strength athlete and former natural bodybuilder, so everything that goes in your programme is something I've tested on my own body first. No fads, no guesswork — just principles that work, scaled to you.
I built RAW for Longtown because I wanted somewhere that coaches properly without the intimidation, the contracts or the ego. You turn up, you get looked after, your numbers go up. That's the whole idea.
05Online Clients — anywhere in the country, same coach, programmed weekly.
06 — Get Started
Pick A Format. Book A Session.
Tell us your goal and which format suits you — GRID, Kettlebell, 1-to-1 or Coaching. We'll get back to you within
24 hours to confirm your slot. No card up front, no sales call, no follow-up pressure.
Address
Longtown, Cumbria CA6 area
Hours
Mon–Fri evenings, Sat AM Kettlebell: Wed 6:30pm & Sat 8am
07 — In The Gym
Scan & Sign Up.
QR codes live on posters around the gym and the village. Each one drops you on the right page — no menus, no scrolling.
Join A Class
GRID or Kettlebell — £8 a session. GRID any evening, Kettlebell Wed eve & Sat AM.
→ raw-fitness.info/#trial
Book 1-to-1
£45 a session, blocks of 5 (£210) or 10 (£380) for committed work.
→ raw-fitness.info/#pt
Train Online
£75/mo for bespoke programming, weekly check-ins and direct coach access.
→ raw-fitness.info/#online
Message Us
Questions, bookings or where to start — drop us a WhatsApp and we'll get you sorted.
