Diet Traps. 3 Common Health Foods. Healthy or Harmful?
Three common health foods that aren’t quite as healthy as you might think. Diet Traps issues surrounding Guacamole, Sushi, and Orange Juice.
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Snatch and Burn
Workout Date: June 29, 2025. Think you’ve got what it takes to handle the heat? 🏋️♂️💀
This 12-minute AMRAP is loaded with power snatches, bar-facing burpees, and wall balls—the unholy trinity of CrossFit suffering.
We asked Dr. DOMS’s himself to analyze the workout… and let’s just say, he’s very pleased with your upcoming misery. 😈
➡️ Check out the full villainous breakdown, pacing tips, and mobility guide
➡️ Come prepared or be prepared to cry mid-burpee
📲 Read the evil analysis now.
ChatGPT Analyzes Paul’s Sunday WOD
Sunday OnRamp workouts are manually programmed by me. No subscriptions, no cheat sheets. I looked at my athletes and I try to build them something better every week. I wonder what ChatGPT thinks of my workout tomorrow? Maybe we should ask it?
CORE Nutritionals Fury Version 2
Core Nutritionals Fury V2 isn’t just an update; it’s a complete overhaul of the pre-workout experience, a tsunami that washed away outdated ingredients and built upon only the strongest, most clinically-backed components.
Backpack 2-Pood
The 2-Pood Backpack is specifically designed to help CrossFitters take their gear to class. With built in organizers for you belt and multiple pouches, it’s one of the best CrossFit Backpacks on the market.
Gear Up for CrossFit: Your Ultimate Guide to Essential Equipment
Walking into a CrossFit box for the first time can be overwhelming, especially when you see the array of gear people are using. What’s essential? What’s optional? This listicle breaks down the must-have and helpful equipment for CrossFit, demystifying the gear and helping you make informed decisions about what’s right for you. Whether you’re a seasoned CrossFitter or just starting out, this guide will help you gear up for success.
Kinstretch Class Flows in Beyond Stretch
In the Beyond Stretch Private Mobility Sessions and Classes, we use methodology from FRC / Kinstretch, and Mobility WOD / Ready State to improve flexibility, strengthen end-range of motion, and build resistance to injury. But what does a Beyond Stretch “Flow” look like? Below, we’ve provided many example Beyond Stretch Flows based on Functional Range Conditioning and Kinstretch methodology.
Exercise Optimization
Exercise Optimization of: Accessories vs Conditioning vs Correctives vs Warmups vs Cooldowns. Exercise Optimization is key to designing effective personal training & CrossFit workouts. Exercise Optimization is the specific selection of which exercise should be done, at what time, and in which sequence.
Safely Managing a Barbell in your CrossFit Gym
Welcome to Paul’s Guide to Safely Managing a Barbell in your CrossFit gym. The following Barbell Guide applies to CrossFit Sand & Steel, but you will find the information applicable to your home CrossFit gym as well.
CARS Controlled Articular Rotations
CARS are a method of strengthening the muscles around a joint and improving overall joint health. We explain the three levels of CARS, why they should be done, and how to use them to provide a self-assessment.
TRX Low Row: Exercise Tips
The TRX Low Row is an excellent conditioning exercise for building strength for pullups and improving overall rowing mechanics. Coach Cindy provides a complete breakdown on how its done.
Top 106 TRX Suspension Trainer Exercises
Paul’s essential guide on effective TRX Suspension Training Techniques, plus a complete list of the Top 106 TRX Suspension Exercises.
Top 23 TRX Rip Trainer Exercises
Here are the Top 23 TRX Rip Trainer Exercises that we program in CoreFit to build Plyometric Endurance, Speed, & Rotation Control.
Clean Air System – COVID-19 Protection
One of the most important reason people join a gym is so that they can be healthy for their husband or wife. So they can be strong to help support their parents. And so they can be alive and healthy to support their children. You should know exactly how your gym is protecting you. Here is the Sand and Steel 6 Step COVID-19 Protection Plan.
Cleaning COVID-19 with HEPA Filters and MERV-13 Filters With Your Gym HVAC System
MERV-13 Air Filters — What they Are, Whether They Are Safe to Install, and What Impact They’ll Have on Protecting your Gym Members from COVID-19.