Kisi is our electronic access control system. Electronic Access Controls provides enhanced security for the gym. It also allows us to provide you access to the gym remotely, and prevents over-crowding of the gym.
Paul Roberts
Transverse Abdominis (TVA) Exercises
Coach Kyle Demonstrates 2 Key Transverse Abdominis Exercises to Strengthen the Core and Stabilize your Hips for Squats and Running.
Beginner CrossFit Class
Learn how to CrossFit safely in our Beginner CrossFit Class. Expressly designed for beginners, the Beginner CrossFit Class focuses on teaching you the fundamentals correctly.
The Tag Us and Save November Winners
What is Tag us and Save? It’s a monthly promotion celebrating your lifts, your progress, and your strength. Entering is simple — post on your feed or story and tag-us. The posts with the highest engagement make mo’ money🤑. Congratulations to all of our November Winners. Please speak with Dawn or Paul to charge up your gift card!
CrossFit KORE
It’s like a spin class for your whole body. KORE leverages the TRX, Kettlebells, and Bosu to improve your balance, strength core strength, and dial in your movement mechanics. KORE features the same style of CrossFit programming you love with new exercise patterns to master.
FMS Functional Movement Screen YBT Y-Balance Test
Looking to improvement performance? Want to learn which exercises can help you movement better? Don’t treat the pain, find the source with FMS and YBT. Functional Movement Screen and Y Balance Tests are our state-of-art Movement Screening Systems. They are like a X-Ray into all your muscle weaknesses. If there is in imbalance – we’ll find it and show you how to fix it.
Top 10 Reasons Not to Join the Iron Star Games
Have you registered for the Iron Star Games Yet? No? Well, your coach will be asking you to register soon. So I’ve compiled the top excuses you can use as a basis for saying no. Hint, I’ve also explained why each reason isn’t reflective of the reality of the Iron Star Games. 🙂
Beginner CrossFit Strong
Our Beginner Powerlifting Class focuses on teaching the foundational powerlifts & Olympic lifts. This beginner strength class includes mobility training to improve your shoulder mobility, core strength, and hip control.
12 Workouts of Christmas 2020
Every year I, Coach Paul, has built a Christmas themed workout. And every year, I try to outdo myself. 2020 might not be the year for many great things … but I am happy to say that it will be the year to remember for a CrossFit-themed Christmas WOD. There are many CrossFit Christmas Workouts out there. None compare to this one. Merry Christmas 🎄 and Happy WODS to Everyone❄.
120 Members Strong
Today we are 120 Members Strong. Are you thinking about becoming our 121st member? This post explains who we are, and where we are heading in the future.
Patrick Tarman – Signature Coach
Personal Trainer Certifications
- George Mason University: Bachelor’s of Science, Community Health with a concentration in clinical science
- CPR/AED Certified
- First Aid/ Child First Aid Certified
Barbell Sumo Deadlift Form
Barbell Sumo Deadlift Form. It’s been a week of Personal Records for Coach Paul, so I thought I’d demo the form of the Sumo Deadlift with a Barbell. Plus the Sumo Deadlift is in the Iron Star Games, so you it’s time to start practicing.
Powerlifting Class Northern Virginia
In Monday’s Powerlifting Class, we return to the Low Bar Back Squat. We might be the only gym in Northern Virginia that teaches the low bar back squat. We know it’s harder to learn, but it is a better squat. When done properly, you can low bar squat more weight than you can with conventional high bar back squat. On Monday, we’ll teach you how it’s done.
Clean Air System – COVID-19 Protection
One of the most important reason people join a gym is so that they can be healthy for their husband or wife. So they can be strong to help support their parents. And so they can be alive and healthy to support their children. You should know exactly how your gym is protecting you. Here is the Sand and Steel 6 Step COVID-19 Protection Plan.