CrossFit or Personal Training
(Additional Terms Apply)
The 2024 Murph Experience
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Day Passes and Drop-in Classes
0 out of 5Day Passes and Drop-in Classes for CrossFit, Personal Training, Mobility Lab, Open Gym and More.
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CrossFit
5.00 out of 5CrossFit features strength and conditioning classes designed to help you get stronger, lose weight, and improve your health and fitness. Our average class size is about 6 people and we offer classes throughout the day. Our CrossFit OnRamp program is designed to help members work on their technique and learn everything that CrossFit has to offer.
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Nutrition Lab
5.00 out of 5Nutrition Lab is a comprehensive, nutrition program for weight loss, improved diet, and better health. Get the most out of CrossFit and Personal Training.
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Mobility Lab
5.00 out of 5Mobility Lab provides training and instruction on how to recover faster, strengthen weak links, improve flexibility, and gain resistance to injury. Mobility Lab is the Stretch Better, Recover Better, Move Better, Mobility Class.
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CrossFit OnRamp
5.00 out of 5CrossFit OnRamp classes feature 90-Minute workouts with a focus on technique, programming, and skillwork so that you improve at CrossFit safely.
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CrossFit Competitors Class
0 out of 5CrossFit Competitors classes feature 90-Minute workouts with more volume, more accessories, and programming designed for more experienced athletes.
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Personal Training
4.96 out of 5Personal training: work with our certified personal trainers to build strength, promote weight loss, and learn CrossFit safely.
48 Memberships Left
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Run Club
0 out of 5Join our Alexandria Run Club to run with a fun group CrossFitters passionate about running and trail running. Run better and improve your running mechanics
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InBody Scan
5.00 out of 5Percent Body Fat, Muscle Mass, Chronic Inflammation, Segmental Muscle Analysis, Segmental Fat Analysis, Visceral Fat Level, and Basal Metabolic Rate
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The Sand & Steel Difference
Better Instruction, Smaller Classes, Lower Prices, Cleaner Surfaces, and the Most Experienced Coaches
Full service Personal Training & CrossFit Gym in Alexandria VA offering towel service, showers, air conditioning, and a CrossFit Equipment Shop
Friday: 6AM and 5:30PM. Saturday 9AM. Sunday 8AM-11AM.
The Cleanest CrossFit Box in Northern VA
Better Instruction in Smaller Classes
Lower Prices on
- Personal Training
- CrossFit Memberships
- Nutrition and Yoga Classes
- Open Gym
The Most Experienced Coaches
Hiring a Professional Coach
Care: When I think about what most separates the coaching at our gym versus other gyms… I can sum it up in one word: CARE. We don’t coach because we have to, we coach because CrossFit has changed our lives and we want to pay it forward. Through training in CrossFit, I have been able to progress my own fitness far beyond what most people think is possible – beyond what I thought was possible. CrossFit has empowered me to run marathons and obstacle course races, do muscle ups & handstands walks, and lift heavier weights than I ever could with conventional training. At 43, I am in the best shape of my life, and I owe much of that success to correctly training in the CrossFit methodology.
The Professional Coach: I have been coaching and training in the CrossFit methodology for over 10 years. I am a full time patent attorney, and I bring the same professionalism and disciple to studying CrossFit that I bring to my legal career. I have travelled extensively to learn from the world’s best coaches, and I teach my staff and members everything I have learned. I am a better coach, because I have been hired better coaches to train me. I have over 30 certifications in everything from mobility training methodology, to running, to CrossFit. My certifications and degrees include: BioMedical Engineering – Johns Hopkins University. Juris Doctorate – Rutgers, CrossFit Level 3, CrossFit Powerlifting, CrossFit Weightlifting, CrossFit Gymnastics, Yoga Teacher, Catalyst Athletics Oly Coach, M|WOD Mobility Specialist, Certified RR Running Coach, FRC and Kinstretch Instructor. I’ve trained over 3000 members and more than 200 personal trainers in my 10 years of professional coaching.
The Difference: I cannot overstate the difference between training in the CrossFit methodology and training correctly in the CrossFit methodology. If you have tried CrossFit before at a regular gym, in your garage, or at a military base, you are missing out over 90% of the results you could be getting. I remember back when I only had a CrossFit level 1 certification — how much I didn't know. Your time and health are precious. There is a lot to learn about CrossFit to really leverage all that it has to offer. You owe it to yourself to hire the best coach you can find. You owe it to yourself to try Sand & Steel.
Personal Training is the sine qua non for improving your fitness, strength, and conditioning.
Whether your goals are weight loss, building muscle, or simply being healthier, there is no better training methodology than personal training. One-on-one we can modify and develop a training program with you that scaled to your level and improves as you get stronger. Personal Training maximizes efficiency and safety and is customized around your other training goals. Classes are great, but if you are serious about improving quickly, no class instruction can replace individualized, one-on-one coaching.
CrossFit is the Best Hour of your Day
CrossFit is the heart and soul of our gym. CrossFit workout emphasize strength training, coordination, and conditioning workouts in scalable format that is exciting, challenging, and approachable to everyone. New members come CrossFit classes to improve their fitness and health, but they stay because they develop life-long friendships and a passion for challenging themselves. CrossFit classes feature constantly varied, functional strength training that incorporate weight lifting, calisthenics (gymnastics), and cardio exercises (running, rowing, jump rope, etc.)
Our Coaches
Paul Roberts – Owner
Certifications and Credentials
- Biomedical Engineer: Johns Hopkins University
- CrossFit Level 3 (CCFT): CrossFit Certified Trainer
- CrossFit Powerlifting: Strength Training
- M|WOD ReadyState Movement and Mobility Specialist: Movement and Mechanics
- Kinstretch: Mobility and Flexibility Certification for Group Classes
Dawn Anderson – Owner
Certifications and Credentials
- Certified CrossFit Trainer (CCFT) Level 3 Coach
- National Council on Strength and Fitness: Certified Personal Trainer
- Feet-Ness Instructor: Feet and Toes Strength and Recovery
- Functional Range Conditioning Mobility Specialist: Human Movement Optimization. Mobility Development, Articular Strength, and Neurological Control
Cindy Moore – Senior Coach
CrossFit and Personal Training Certifications
- CrossFit Level 1 Trainer
- National Strength and Conditioning Association Member/Certified Strength and Conditioning Specialist (NSCA CSCS)
- NETA Personal Trainer
- Functional Movement Systems Functional Movement Screen Level 1
- TRX Suspension Systems and Rip Trainer
Katy Oblinger – Signature Coach
CrossFit Certifications
- CrossFit Programming
- CrossFit Spot the Flaw
- Certified CPR/AED (American Red Cross)
EJ Thompson: Personal Training
Personal Training Certifications
- NASM: Certified Personal Trainer
- NASM: Certified Nutrition Coach
- NASM: Group Personal Training
- NASM: Cardiorespiratory Training for Fitness
- CPR/AED certified
Alicia Jackson: CrossFit and Personal Training
Personal Training Certifications
- Bachelor’s of Science – Health and Physical Education from Old Dominion University
- NASM Personal Training Certification
- NASM Corrective Exercise Specialist Certification
- Level 1 CrossFit Trainer
- First Aid, CPR, and AED Certified
Nutrition & Inbody
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Nutrition Lab
5.00 out of 5Nutrition Lab is a comprehensive, nutrition program for weight loss, improved diet, and better health. Get the most out of CrossFit and Personal Training.
3 Memberships Left
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InBody Scan
5.00 out of 5Percent Body Fat, Muscle Mass, Chronic Inflammation, Segmental Muscle Analysis, Segmental Fat Analysis, Visceral Fat Level, and Basal Metabolic Rate
11 Memberships Left
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Open Gym & Workout Plans
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Open Gym Membership
5.00 out of 5Our Open Gym Membership features specialty barbells & bumper plates for powerlifting and Olympic lifting, kettlebells, dumbbells, rowers, Woodway treadmill, Echo Bike, cable machines, 8 squat racks, Olympic rings, and more.
3 Memberships Left
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