Paul Roberts

Name: Sand and Steel Fitness
Price range: $$

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

Sternocleidomastoid (SCM) Trigger Points

Mobility Training, Neck Pain, Physical Therapy by Paul Roberts

The Sternocleidomastoid SCM is a complex motion and “heavy-lifter” when it comes to moving around your head. Dysfunction leads to migranes, TMJ, and tensions headaches. Here’s how to diagnose, strengthen, and mobilize the SCM.

Medicine Ball Workout

Personal Training by Paul Roberts

Travelling For the Holidays

Don’t have a kettle bell to workout with? — No Problem

Medicine Ball are almost ubiquitous and can make for great calorie burning workouts. Here’s a sample workout you can do in about 30 minutes.

5 Essential Electrolytes for Performance

Electrolytes to Improve Performance

Guest Post, Nutrition by Paul Roberts

Suggested dosing on the five key electrolytes to improve recovery and performance under intense exercise.

Orange Theory Vs CrossFit Heart Rate Zone

CrossFit Vs Orange Theory: Battle of the Orange Heart Rate Zone

Personal Training by Paul Roberts

We break down the differences between Orange Theory and CrossFit. Plus we’ll explain how you can do these style workouts at home or with your personal trainer.

Omega 3 Breakfast Boost

Nutrition by Paul Roberts

Omega 3 Breakfast Recipes: get a jump start on your Omega 3’s with two of Sand & Steel’s amazing two Amazing Recipes.

Reiki (Ray-Kee) What Is It?

Guest Post by Paul Roberts

A beginner’s guide to understanding Reiki. Pricing, Your First Session, and How it Works.

Strength Training Equipment – Barbell vs Dumbbell vs Kettlebell vs Sandbell

Personal Training by Paul Roberts

The Barbell, Dumbbell, Kettle Bell, Sand Bell, and Club Bell go head-to-head in this strength training equipment showdown. Download our decision chart, and buy the right piece of equipment for your budget.

Personal Trainer: Tax Deduction, Insurance Coverage, and The Letter of Medical Necessity

Personal Training by Paul Roberts

Getting a Tax Deduction and Health Insurance Coverage for your Personal Training

Wondering if you can deduct personal training sessions a taxable deduction? What if you could actually have your insurance cover it? Step one is to use our Online Letter of Medical Necessity Generator. You’ll also find a sample PDF of Letter Medical Necessity to hand to your doctor.

How to be Flexible for Beginners

Mobility Training by Paul Roberts

Zero2Fit: Foundational Fitness. Want to get in shape safely? We break down the proper mechanics for the squat, deadlift, pushup. Also featured is a video on how write conditioning workouts and the 4 keys areas for mobility training.

Personal Training Conditioning Workouts Alexandria VA

Personal Training by Paul Roberts

Attention Personal Trainers — Looking for some conditioning workouts for your personal training clients? We’ve got your hook up here. Here’s 10 amazing personal trainer conditioning workouts that you can do with your client.

Fit Aid Review

Product Reviews by Paul Roberts

Fit Aid Review. Considering buying Fit Aid Retail or Maybe for your CrossFit Box? Here’s our review of both the product and the company behind it.

Functional Movement Systems Book Review

Book Review, Product Reviews by Paul Roberts

Functional Movement Book Review. This covers more than just the FMS and SFMA although these topics are explained in detail. The Movement Book helps lay the groundwork on how to improve human locomotion.

InBody 570 Accuracy vs the Omron HBF-514 Accuracy

Personal Training by Paul Roberts

Fat Analyzer Showdown. InBody Body Composition Scanning

Matt Ervien
Overall Fitness

Past Coaches by Paul Roberts

Overall Fitness is a passion. Strength and conditioning that will effect your everyday, whether it is related to work or recreational sports. Better fitness will allow for more energy throughout the day helping you excel at whatever you are doing.

Transformation Series III – Boxed-In

Personal Training by Paul Roberts

Transformation Series III:
Tested, Toughened, and Ready To Tear you apart!

View 30 Amazing Workouts!

Overcoming Obesity, Cholesterol Problems, and Kidney Failure

Nutrition by Paul Roberts

Paul talks about Obesity. “I lost my father to obesity when I was only 17, and so I know full well the reality of what obesity can do to a family.” Read how this seminal moment in my life fueled my passion to help others lose weight and live a full, healthy life.

Monday	5:00 AM - 10:00 AM and 4:00 PM - 8:00 PM
Tuesday	5:00 AM - 10:00 AM and 4:00 PM - 8:00 PM
Wednesday	5:00 AM - 10:00 AM and 4:00 PM - 8:00 PM
Thursday	5:00 AM - 10:00 AM and 4:00 PM - 8:00 PM
Friday	5:00 AM - 9:00 AM and 5:30 PM - 9:00 PM
Saturday	8:00 AM - 12:00 PM
Sunday	8:00 AM - 12:30 PM