Private CrossFit Coaching - Ring Row and Wall Walkers Square

Private CrossFit Coaching: Building a Perfect WOD

Private CrossFit Coaching vs Group Class CrossFit in our Alexandria VA Box.  CrossFit classes are super fun and you get to compete with your peers to help you stay motivated.  But have you ever tried a Private CrossFit session?  Picture it, a custom scaled and coached CrossFit WOD — handcrafted to your goals and unique mobility.  Here’s how we build those WODs (workouts out of the day) and how our Private CrossFit Coaching works.

CrossFit for Beginners - Nine Fundamental Exercises

Crossfit for Beginners – 9 Fundamental Exercises

CrossFit for Beginners. The nine fundamental exercises for learning CrossFit. Videos, cues, scaling options, and full technical description.  The 9 Fundamental Movements are key exercises that CrossFit teaches and reinforces in it’s level I and level II training courses.  To CrossFitters, these are your bread-butter exercises.  Here’s how to do these 9 exercises, why you should do them, beginner scaling options, and Paul’s top cues so you can perform them correctly.

The article also explains why one of these exercises probably should be replaced, and which exercise is the most underappreciated.  Finally, Paul finishes with a list of the Top 16 CrossFit that aren’t in the Nine Fundamental Exercises.  Giving you a total of 25 CrossFit Exercises to learn and master.

CrossFit Alexandria VA Sand and Steel

CrossFit Classes Alexandria

Sand and Steel’s CrossFit classes follow Main Site (CrossFit.com’s) programming very closely.  CrossFit extensive research on programming and it’s track record for improving fitness cannot be overstated.  When properly scaled by a qualified coach, CrossFit classes are challenging, engaging, and gold standard for getting in shape quickly.

Top 7 Book on Fitness, Yoga, CrossFit

Books on Yoga Personal Training Mobility Strength CrossFit

I’ve been reading books on Yoga, CrossFit, and Movement for 10 years. Here is my review of the top 200 books on books on CrossFit, Mobility, Yoga, Physical Therapy, Mobility and Personal Training. Study your craft. Treat personal training as a profession, and your clients will treat you like a professional. There is always more to learn.  

CrossFit Newsletter on Mobility, Yoga, Nutrition, & Strength

Newsletter on CrossFit, Mobility, Yoga, Nutrition & Strength

The Sand & Steel Newsletter is written by Personal Trainers for Personal Trainers.  Our articles feature in-depth curated content on Mobility, Nutrition, and Strength.  Our Mission is simple: provide the best written, research based articles on personal training and fitness available.  Newsletter subscriptions are open to current clients, personal trainers, and those aspiring to improve their health and fitness.

TRWB Yoga CrossFit

TRWB Membership

Team Red White and Blue Membership for Sand and Steel CrossFit and Yoga Alignment (TRWB) Classes.  Register for free classes.

Starter Pack Group Fitness Classes 4 Pack

Starter Pack Group Training

New Member Package including 4 Group Classes in Alexandria VA | Springfield VA location.  Book any group class including: CrossFit, CoreFit with TRX, Yoga Flow, Yoga Alignment, Powerlifting, Beyond Stretch, Olympic Lifting, and SeniorFit. Not sure which of our fitness classes is best for your goals? Just call or email us and we’ll help you decide. We design our fitness classes so that they are safe for new members. Special attention is paid to fundamentals and quality of movement.

Try a Free Class

Try a Free Class

Want to try a free class at Sand and Steel?  We have free trial classes in CrossFit, CoreFit, Yoga, Beyond Stretch, and SeniorFit.  Get your free class today.

24 Class Pack Group Classes

Group Classes 24 Pack

24 Group Classes in Alexandria VA | Springfield VA.  Book any group class including: CrossFit, CoreFit with TRX, Yoga Flow, Yoga Alignment, Powerlifting, Mobility TuneUp, Olympic Lifting, and SeniorFit.

Personal Training Alexandria VA 5 Pack

Personal Trainer 5-Pack

The Personal Trainer 5 Pack includes 5 private sessions of your choice: Personal Training, Boxing, Yoga, Nutrition, Mobility, etc.  Your personal training program in Alexandria VA  | Springfield VA will be designed according to your goals and fitness level.   We will customize your program to help you move better, lose weight, build strength, etc.   We build our programs to improve your health first.  Looking better is a byproduct a healthy, good-moving body.  We work seniors & older adults, Retired Military, and people that need to lose 100+ pounds.  We specialize in helping people with mobility restrictions and previous injuries.  Weight loss programs, powerlifting, strength training for runners, we do it all.

Group Fitness Classes

Group Fitness Classes

Our Group Fitness Classes in Alexandria VA include: CrossFit, CoreFit with TRX, Yoga Flow, Yoga Alignment, Powerlifting, Mobility TuneUp, Olympic Lifting, and SeniorFit.

Yoga for Strength Athletes & Powerlifters

Yoga for Strength Athletes & Powerlifters

This post is designed for two types of readers.  Strength athletes — men and women that want to do yoga to gain range of motion and flexibility.  It’s a wake-up call to all those bendy, skinny yoga teachers who struggle working with strength athletes.  For my fellow yoga teachers, I’ll warn you that some of comments in this post will be a shock to you.  I know you don’t have many people like me in your classes, and you should be wondering why.  This post is all about the #blindprejudice some yoga teachers have against strength athletes and powerlifters.

CrossFit Powerlifting Alexandria VA

Powerlifting Classes Alexandria

The Powerlifting class is about building strength. You’ll master the Bench Press, Squat, Standing Press, Deadlift, and many other time proven techniques to make you stronger. It’s addictive, as you surpass your previous records. If you want to be Strong, this is the class to take.

Microfiber Gym Towel for Workouts

Microfiber Gym Towel for Workouts

The Sand & Steel Gym Towel.  Heating-wicking, microfiber towel for your toughest workouts.  Great workout towel for all sports.  Specially designed for personal training and CrossFit style workouts.

Starter Pack Pro

Starter Pack Pro Checkout

Personal Trainer Starter Pack

The Starter Pack is the best package to buy when you starting out at Sand & Steel. In the Starter Pack, we’ll design and implement a training plan based on your specific goals. The Starter Pack includes a consult, assessment, nutrition, personal training, yoga, and more. The Starter Pack is appropriate for all athletes: beginners, varsity athletes, active military, seniors, and older adults. 30 or 40 something and completely out of shape? Perfect … this is the package you need.

Get Healthy Stay Healthy Guide Rectangle

The Get Healthy Stay Healthy Guide

A Curated List of Effective Workouts, Weight Loss Tips, and Lifehacks to help you Get Healthy and Stay Healthy. The Get Healthy Stay Healthy Guide covers every personal training, yoga, nutrition, lifestyle, and health topic for all people.  It contains every secret, life-hack, and shortcut.  After two hours of Googling, you finally found it.  The Roadmap, Landmark Guide to Get Healthy Stay Healthy.

Yoga Iyengar- Standing Bow Pose - Dancer - Natarajasana

Yoga Private Lessons in Alexandria

One-on-one sessions allow us to craft the yoga flows and asanas to your unique goals and improve your weaknesses.  Build range of motion, balances, and dramatically improve recovery with our private yoga sessions.  We offer customized sessions based on Ashtanga, Bikram, Hatha, Rocket, Iyengar, Yin, and Animal Flow.

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Sand & Steel Fitness

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