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

Rankel + Sand Reaper

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Workout Date: July 4 at 8:30am

Because after Rankel, you don’t need a second barbell—you need a shovel.

This Friday, Sand & Steel is turning up the heat with a patriotic dose of pain.
We’re honoring fallen Marine Sgt. John Rankel with a benchmark Hero WOD that demands grit, pacing, and raw effort. But that’s just the beginning.

Immediately after, those bold enough can take on The Sand Reaper—a Challenger workout built from sandbags, shuttle runs, and sheer willpower. Together, they deliver one of the most intense, well-rounded, and devilishly satisfying training sessions we’ve programmed all year.

💣 Highlights:

  • Full-body fatigue from hinge-heavy movements and grip grinders
  • Odd-object conditioning that builds real-world strength
  • A themed challenge with an Evil Satisfaction Score of 57/60

💥 Expect to test your limits. Compete with your friends. And walk out stronger.

Read the full breakdown, movement prep, coaching cues, and evil-themed scoring inside 👉

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Devil’s Chip List

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Workout Date: July 6 at 9AM

What happens when you give a coach 90 minutes, a devilish chipper, and an appetite for total-body domination? You get The Devil’s Chip List—a workout forged in sweat, science, and sadistic brilliance.

In this special long-form class, we break down why this isn’t just a workout—it’s a complete training experience. From prehab and priming to a brutal yet balanced chipper and a recovery cooldown worthy of a yoga retreat, this session delivers on every front.

In our full analysis, we dive into:

  • The top strengths that make this class a coaching goldmine
  • Weaknesses to watch (yes, even evil has limits)
  • Category scores across functionality, challenge, fun, and more
  • Final verdict: 9.1/10 – A premium long-form coaching experience

💀 Curious if you’re ready to survive The Devil’s Chip List?
Read the full breakdown and see why we call this the most complete class design we’ve ever unleashed…

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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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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 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.

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Execution Engine

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Workout Date: June 27, 2025

Brave warriors, the path to glory lies not in comfort, but in conquest. In our latest blog post, we unveil a workout forged in fire—tested and analyzed by the might of experience and the wisdom of preparation.

From the single-armed trials of kettlebell mastery to the relentless charge of thrusters and the final test of the core, this workout is no mere training—it is a rite of passage.

⚔️ Will you rise to the call? Or fall before the fifth round?

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Nutrition Lab 12 - Principles of CrossFit Nutrition

Nutrition Lab 11 – Principles of CrossFit Nutrition

Categories Featured, Nutrition by

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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Personal Trainer Alexandria VA

Why You Should Hire a Personal Trainer & How to Become One

Categories Featured, Personal Trainer Jobs, Personal Training by

Are you ready to take your fitness journey to the next level? Or perhaps you’re a passionate fitness enthusiast considering a career as a personal trainer? In this comprehensive guide, we’ll explore the transformative power of personalized fitness coaching. As someone who has trained and hired over two hundred personal trainers, I’ve seen firsthand the incredible impact that expert guidance can have on achieving health and fitness goals. Whether you’re striving to lose weight, build strength, recover from an injury, or simply adopt a healthier lifestyle, a qualified personal trainer can be your ultimate ally. And if you’re considering a career in personal training, I’ll share the essential qualities and skills needed to thrive in this rewarding field. -Coach Paul

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Free InBody Scan

Jumpstart Your 2025 Fitness Goals: Earn a FREE InBody Scan with Our January Committed Club Challenge!

Categories Committed Club by

Here at Sand and Steel, we believe that knowledge is power, and your commitment deserves to be rewarded. That’s why this January, we are offering 6 free InBody Scans to members who show their dedication to improving their health and wellness. Find out your muscle mass, body fat percentage, water balance, and more by attending at least 12 sessions this January. If you are one of the first six, then you will win a free scan! Click here to find out how to book your scan, and check out our app to easily track your progress. Don’t wait, start your fitness journey with Sand and Steel today!

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Nutrition Lab 12

Nutrition Lab 12: 22 Steps to a Healthier Meal

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Ever feel like your diet is holding you back instead of propelling you forward? Maybe you’ve tried the latest fads, only to be left feeling depleted, frustrated, and no closer to your goals. The truth is, most diets fail because they don’t address the core principles of how our bodies use food for fuel. In this comprehensive guide, we’re not just offering another diet plan. We’re revealing the science behind optimal nutrition, from the surprising impact of carbohydrates on your appetite to the crucial role of protein, healthy fats, and hydration in achieving lasting results. We’ll equip you with the knowledge to cut through the noise, create a personalized meal checklist, and finally understand why 100% diet compliance is the key to unlocking your body’s full potential. It’s time to stop guessing and start nourishing your body with intention.

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CrossFit Thanksgiving Team Picture

Is Sand and Steel Right for you?

Categories CrossFit, Featured by

In a city packed with gyms, finding the right fit can feel overwhelming. But what truly sets a gym apart isn’t just the equipment or the workouts; it’s the culture. At Sand and Steel, we’ve cultivated a unique community built on positivity, support, and a shared commitment to self-improvement. This isn’t your average gym; it’s a place where you’ll be challenged, inspired, and supported every step of the way. But is it the right place for you? Let’s find out.

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