View the workout instructions for Pride Throwdown.
About Us
New Member Overview: Thinking about Joining Sand & Steel Fitness? Learn more about our CrossFit classes, personal training, and community events.
Paul Roberts
No Vaccine — No Service
Effective August 9, 2021, Sand & Steel will require proof of COVID-19 vaccination to enter the gym. The policy is simple: No Vaccine — No Service.
CrossFit Rank
Scaling Beginner and Advanced CrossFit Classes Do you want to get in shape quickly? We have Beginner accessible classes every day. We know you’ve heard by now that if you … Read more
The 8 Key Mistakes that New Personal Trainers Make When Writing a Strength & Weight Loss Workout Plan
If you are a newly certified personal trainer, your first task should be actually writing some personal training programs for your future clients. In the below video, I take you through the process of actually writing two personal training programs: a strength program and a conditioning program. Then we’ll analyze the program together as we focus on correcting the 8 key mistakes that new personal trainers make in their programs.
LivingFit Dumbbell Review
Dumbbells can be used for an endless amount of strength and conditioning for the entire body. Compared to using a barbell, dumbells are great for stimulating muscle growth, promoting cordination … Read more
Why Should I Work on My Mobility and Flexibility?
Read the Chalkboard — I can’t make it any simpler than that. If you aren’t working on your mobility, you are leaving reps and pounds on the table. If you want to get: Stronger, Faster, Leaner, you need to focus on your technique and optimize your mobility. QED
Most Improved Athlete – June 2021
Our June 2021 – Most Improved Athlete Goes to Keila. Please help us celebrate all her accomplishments!!!!
Pride PairUp Throwdown Competition & Brunch 2021
June 26, 2021: Pride PairUp Throwdown Competition is our annual team-based Pride Celebration & Competition. You and two other teammates will work together to finish a challenging 35 minute synchronized CrossFit WOD. Then the Top 4 teams will face off in a single-elimination Olympic lifting showdown until one team remains. Trophies go to the top three finishing teams and MVP, a full brunch, beers on Paul, and bragging rights for the whole year.
Murph Free Protein Mondays
Starting June 1, 2021: Get free Steeltech Protein Isolate after your workout. Here’s how it works.
Loops Bands by Kettlebell Kings
Loops bands or hips loops are used for conditioning and strengthening the hips and thighs. Compared to their rubber counterparts, aka, the mini-band, loop bands are heavier weight and more durable. Loops bands are also easier to put on than mini-bands. Alternatively, mini-bands are less expensive and better for lower resistance exercises. If you are serious about glute training, both should be in your training toolbox.
Face Mask Policy
Face Masks are not required for members and employees that have been vaccinated. All Sand & Steel Employees & Members are vaccinated as of August 9, 2021. Vaccines are required unless you meet the health or religious exceptions.
Should I Take Personal Training & CrossFit Classes Together?
In a word — YES. We recommend taking at least one personal training, one mobility class, and one CrossFit class per week. Personal Training to teach you the foundations, mobility to improve your flexibility and control, CrossFit to improve your conditioning.
Mobility vs Flexibility vs Yoga vs Stretching
Exercise is essential for good health, but I am assuming you already know that. But did you know Mobility Training is just as essential? Do you even know what Mobility Training is and how it differs from concepts like flexibility, yoga, and stretching? That’s what this article is all about. Because without sufficient mobility, you cannot be all that you wish to be. This applies whether your chosen craft is golf, strength training, CrossFit, or endurance running. You are not as efficient as a runner, you are more likely to get injured as a golfer, you are slower in CrossFit than you ought to be, and as a powerlifter, your recovery times are slower. Mobility is critical for all sports and physical activities. Period.
Most Improved Athlete May 2021
Presenting your May 2021 Most Improved Athlete Rebekah Bakewicz. Rebekah takes Personal Training twice a week and attends CrossFit classes on a regular basis. We wanted to take a minute … Read more
CrossFit Murph Workout, Brunch & Brew
CrossFit Murph 2021 is our holiday workout and social event. Join us for an intense CrossFit workout followed by an after party. Plus get our exclusive 6-Week Murph Training Plan.
