Running a CrossFit gym in Alexandria has taught me something important: nutrition timing can dramatically impact athletic performance. While most athletes focus heavily on pre and post-workout meals, there’s a …
5 Ways to Get the Most Out of Strength Training Sessions Strength training is one of the most effective ways to improve health, performance, and resilience—whether you are a casual …
By Luca Fumagalli There’s one detail most fitness enthusiasts ignore until it betrays them at the worst possible moment during their personal training sessions. You can have massive lats, steel …
Explore the full breakdown of this week’s CrossFit workouts at Sand & Steel, including coaching insights, scaling tips, and hilarious Dr. DOMS commentary. From Grace to partner AMRAPs, we’ve got your weekly WOD strategy covered.
Try Flight Mode, a Paul Roberts original. This CrossFit WOD pairs muscle-ups and double-unders with a brutal thruster ladder. DOMS guaranteed.
Experience the ultimate partner workout at Sand and Steel Fitness. 90 minutes of conditioning, gymnastics, and teamwork that scales for everyone.
Learn how to coach safer, more effective CrossFit movement using start and end positions. Assess, correct, and progress your members with precision. Build competence from the ground up.
CrossFit “250718” workout with beginner to advanced scaling. Features Olympic lifts, metabolic conditioning, and gymnastics skills for complete fitness training
Rapidly identifying and correcting movement faults is essential for athlete safety and performance optimization. Poor technique creates power leaks and increases injury risk. This guide teaches you to categorize movement faults systematically, enabling effective coaching decisions about which errors to prioritize and how to correct them.
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.
🔥 July 2025 Committed Club Challenge: Level Up Your Skills with $75 OFF! Your dedication deserves to be rewarded – and this July, we’re making it HUGE! Are you ready …
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.
Discover how Sand & Steel’s Pay It Forward Culture creates a supportive, inclusive CrossFit community. Learn how members inspire each other and grow stronger together.
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.
🔥 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.
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.