Paul Roberts

I was born an “average” athlete … always have been all my life. Good, but never the best. But I am an amazing academic student. Through studying CrossFit and training with some of world’s premier coaches, I learned how to coach and train CrossFit safely. Through CrossFit, I have been able to progress my own fitness far beyond what most people think is possible. Far beyond my own expectations. I am in the best shape of my life at 43 and I owe much of that success to correctly training in the CrossFit methodology. And to my friends and coaches in the Sand & Steel Community. My certifications and degrees include: BioMedical Engineering - Johns Hopkins University. Juris Doctorate - Rutgers, CrossFit Level 3, CrossFit Powerlifting, CrossFit Gymnastics Coach, 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 over my 10 years coaching. CrossFit brings me such joy and vitality to my life. I teach so I can share this knowledge and experience with others. I hope you enjoy it as much as I do. Welcome to Sand & Steel!  -Coach Paul View my Bio | Email me  | Newsletter
Aug. 4-10 Workouts

Workouts Aug 4–10

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Explore the full breakdown of this week’s CrossFit workouts at Sand & Steel, including coaching insights, scaling tips, and hilarious Dr. DOMS commentary. From Grace to partner AMRAPs, we’ve got your weekly WOD strategy covered.

CrossFit_OnRamp_July_20

OnRamp July 20, 2025

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Experience the ultimate partner workout at Sand and Steel Fitness. 90 minutes of conditioning, gymnastics, and teamwork that scales for everyone.

Challenger Workout July 17 2025

Challenger July 17, 2025

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CrossFit “250718” workout with beginner to advanced scaling. Features Olympic lifts, metabolic conditioning, and gymnastics skills for complete fitness training

CrossFit Movement Analysis: Core Points of Performance

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Rapidly identifying and correcting movement faults is essential for athlete safety and performance optimization. Poor technique creates power leaks and increases injury risk. This guide teaches you to categorize movement faults systematically, enabling effective coaching decisions about which errors to prioritize and how to correct them.

Correctional Exercise Medly

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Build rock-solid core strength and stability in our 24-minute Challenger workout! Coach Paul and Dr. DOMS break it down with humor and expert insight for your strongest Friday yet.

Community First Culture

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Our Community First Culture separates us from many others gyms and CrossFit you may tried. At Sand and Steel, you come to get in shape, but you stay for the community and friendships.

Rankel + Sand Reaper

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Tackle the July 4, 2025 double-feature workout at Sand & Steel: Hero WOD Rankel followed by Challenger WOD The Sand Reaper. Grit, intensity, and fun—scored 57/60 on the Evil Satisfaction Scale.

Devil’s Chip List

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🔥 Get the full workout analysis of The Devil’s Chip List—a 90-minute CrossFit class designed for July 13, 2025. Discover its strengths, scaling options, and why it scored a 9.1/10 as a premium coaching experience.

Tips for Training with Shoulder Pain

Why Lifting Less Could Be the Key to Fixing Your Shoulder Pain

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Shoulder pain doesn’t have to sideline your training. In fact, it might be the perfect signal to shift your strategy. This article explores how lifting less—when done intelligently—can reduce shoulder strain, promote recovery, and ultimately make you stronger. Learn to recognize the warning signs of overtraining, understand the science behind deloading, and apply practical tips to stay active without aggravating your joints. It’s not about quitting—it’s about training smarter, not harder.

Snatch and Burn

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Dive into our hilariously sinister CrossFit WOD breakdown, “Snatch & Burn,” with analysis styled after Dr. DOMS himself. Warm-up, skill work, and a fiery AMRAP—reviewed with villainous charm and insider coaching tips.

Execution Engine

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Discover a hilariously wicked workout breakdown from the mind of a supervillain. Analyze thrusters, kettlebells, and core finishers like never before. Dare to read?

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