Featured Workout: CoreFit WOD 28
Time to Complete 450 Calories
Time Cap 24 minutes
⭐️ 20/20 Russian Situps
⭐️ 30 Thrusters
⭐️ 40 Bosu Lateral Lunge
⭐️ 25/25 Bosu Runners
Paul's Thoughts
An absolute blast -> target time 20 minutes
Featured Workout: CrossFit WOD 20
For time, collect 160 Points:
⭐️ 10 Left Leg Russian 8# Medball Step-ups
⭐️ 10 Right Leg Russian 8# Medball Step-ups
⭐️ 1 Minute of 8# Medball Situps
⭐️ 26 Alternating 25# Kettlebell Swings
Points = number of reps on the medball situp. You have to complete all the other exercises (kettlebell swings and stepups as fast as possible.)
Paul's Thoughts
If you want to burn a ton of calories, but only have 20 minutes, this workout is a gem.
Featured Workout: CrossFit WOD 22
3 Rounds: 25 Minute Time Cap
⭐️ 4 Wall Walkers
⭐️ 12 Ring Rows
⭐️ 3 Deadlifts at 80% of One Rep Max
Paul's Thoughts
Compare this workout to the one two rows down. They are the same workout with scaling adjusted to Migdaris (who totally crushed this workout.)
Featured Workout: CoreFit WOD 19
4 Rounds: 15 Minute Time Cap
⭐️ 50 alternating swings
⭐️ As many unbroken TRX Pikes as possible
Paul's Thoughts
This workout flip-flops between core flexion and core extension while demanding strong control over your shoulders. Kelly sets the benchmark at 61 Pikes for women... what will your score be?
Featured Workout: CrossFit WOD 22
6 rounds for time of: Handstand Walks, 12ft; 4 Chest2Bar Banded; 4 Deadlifts 165/125. 14 Minutes, and 12 Seconds
Paul's Thoughts
Loved it! First CrossFit workout since being sick. Tip: the deadlift crushed my energy to do the handstand walk, every time. Always choose a scale to preserve the stimulus.
Want a Copy our Fitness Class Lesson Plans?
Download BTWB or subscribe to our workout newsletter.
CrossFit, Yoga Alignment, Yoga Flow, Powerlifting, Mobility, Olympic Lifting, etc.
Get Beyond the Whiteboard
Gym Code: SAND921
- View Workouts for the Whole Week
- View Your Personal Workouts (GSS Members)
- Track your Workout Progress and Gains
- Track food, Sleep, and Mobility
- View Previous Workouts and Past Performance
- Analyze Workout Program Balance
- Track Weight Loss and Muscle Gain
- Analyze your Performance on Varies Workouts
Featured Alexandria CrossFit Workouts
Jack
Complete as many rounds as possible in 20 mins of: 10 Push Press, 115/85 lbs 10 Kettlebell Swings, 1.5/1 pood 10 Box Jumps, 24/20
In Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
Featured Mobility Tuneup Classes
Pelvis Stability and Control for Sciatica
Coach’s Choice: 1 arm TRX row, Archer pushups, Trx hip outs, Fat bell renegade rows, Knee sweeps, Bench side hip raise, Bosu side plank, Yogic bicycles, Lizard tails, L- hold and L crunches, Trx side rollout,Ghd dumbbell 1 arm situp
Best Selling Fitness Classes This Week
-
Group Fitness Classes
From: $13.00 Select optionsOur Group Fitness Classes in Alexandria VA include: CrossFit, CoreFit with TRX, Yoga Flow, Yoga Alignment, Powerlifting, Mobility TuneUp, Olympic Lifting, and SeniorFit.
-
SeniorFit Senior Fitness Class
$13.00 SeniorFitSeniorFit is our 45 minute senior fitness group class designed for adults interested in improving fitness, flexibility, and preventing injuries.
-
Try a Free Class
Try a Free ClassWant 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.
-
Beyond Stretch Class
$13.00 Register for ClassesTrain to move better. Stretch to improve passive flexibility. Strengthen your end range of motion and control. Injuries frequently occur when you have passive mobility to get into a position, but not the strength and control to support that position. Beyond Stretch improve your balance and resistance to injury by targeting the muscles that your everyday activities cannot.
