Challenger Workout July 17 2025

Challenger July 17, 2025

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

Correctional Exercise Medly

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

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

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

🔥 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

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

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

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

Nutrition Lab 12 - Principles of CrossFit Nutrition

Nutrition Lab 11 – Principles of CrossFit Nutrition

Ready to fuel your body for peak CrossFit performance and unlock a healthier you? Forget the tired ‘calories in, calories out’ mantra and dive into the powerful principles of CrossFit nutrition. In this Nutrition Lab, we’re going beyond the basics and exploring how a strategic combination of garden vegetables, lean meats, nuts, and seeds – with a measured approach to fruit, starch, and absolutely no added sugar – can revolutionize your fitness journey. We’ll dissect the 40-30-30 macronutrient ratio that forms the cornerstone of this approach, and uncover the science behind protein absorption and insulin spikes, revealing why the type of carbohydrate matters just as much as the quantity. Drawing wisdom from CrossFit founder Greg Glassman and insights from Coach Paul Roberts, we’ll tackle the critical role of the block system in meal planning, expose the flaws in simplistic calorie counting, and explore the hormonal dance of ghrelin and leptin that governs your appetite. Whether you’re striving for a sub-three-minute Fran or simply aiming to optimize your overall well-being, this deep dive into CrossFit nutrition will equip you with the knowledge to transform your body from the inside out. Get ready to measure, track, and conquer – your path to elite fitness starts now.

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