Name: Sand and Steel Fitness
Price range: $$

CrossFit Workout Programming September 2022

CrossFit, Programming Workouts, WOD by Paul Roberts

For the month of September our focus will be on metabolic conditioning and the way of varying time domains that will focus more on cardiorespiratory endurance and stamina rather than strength and stamina.

CrossFit Strength and Conditioning Lesson Planning

Writing a CrossFit Workout Plan for a Strength & Conditioning WOD

CrossFit, Programming Workouts by Paul Roberts

This video covers how to write a lesson plan for a Strength & Conditioning Based CrossFit Workout. Coach Paul will take you through the process live from start to finish on how to write a great lesson plan for the following workout.

Strength
Push Press 5-5-5 for Load

Metcon
4 Rounds for Time
– 5 Wall Walks
– 10 Chin-ups

Coach Jon talks about everything you need to know when it comes to personal training a client who has Multiple Sclerosis

Multiple Sclerosis: Personal Training Principles for the MS Athlete

Featured, Personal Training by Paul Roberts

Multiple Sclerosis: effective personal training principles for the MS Athlete. In this article, we discuss current research on training members with MS, explain important training principles to consider, and provide the reader with example workouts specially designed for members having multiple sclerosis.

Alison Liedkie: Assistant Coach

Coaches by Alison Liedkie

Personal Training Certifications

Bachelor’s of Professional Studies- Recreation, Adventure Travel and Ecotourism from Paul Smith’s College in NY
CPR, and AED Certified

Alicia Jackson: CrossFit and Personal Training

Coaches by Alicia Jackson

Personal Training Certifications

Bachelor’s of Science – Health and Physical Education from Old Dominion University
NASM Personal Training Certification
NASM Corrective Exercise Specialist Certification
Level 1 CrossFit Trainer
First Aid, CPR, and AED Certified

Hannah Withers: Personal Training and Foundations

Coaches, Personal Training by Hannah

Education & Certifications

Bachelor’s & Master’s Degree in Social Work
ISSA Certified Personal Trainer
ISSA Certified Group Exercise Instructor
ISSA Certified Powerlifting Instructor
First Aid, CPR, and AED Certified

Dani Simcic: CrossFit Coach

Coaches by Dani Simcic

Education & Fitness Certifications

Bachelor’s of Science – Political Science from East Stroudsburg University
Master of Art- Higher Education Administration from Rowan University
CrossFit Level 1 Certification
First Aid, CPR, and AED Certified

OCR and Trail Running Gear List

Running by Paul Roberts

Paul’s Picks for trail running and obstacle course running. After 50 runs, here are my current favorites.

2022 CrossFit Games 22.2 Wrap-up

CrossFit by Paul Roberts

CrossFit prepares us for all of life’s challenges. CrossFit Works for Everyone. We teach good Movement and Mobility. We inspire greatness in everyone. CrossFit takes dedication, commitment and the discipline … Read more

Concept 2 Rower Donation

Donations by Paul Roberts

Sand and Steel would like to purchase a four more Concept 2 Rowers to improve the quality of our classes. Adding four more rowers would allow us to provide you … Read more

2022 CrossFit Games 22.1 Wrapup

CrossFit by Paul Roberts

While we may not know what the future holds, we remain steadfast in our resolve, disciplined in our approach, and stronger as a team. Vote for your favorite type of … Read more

CrossFit Open 2022 22.1 Workout 1 and Tips

CrossFit Open 22.1 Workout and Tips

CrossFit by Paul Roberts

Workout 1 of the 2022 CrossFit Open is 15 Minute As Many Rounds as Possible 3 Wall Walks 12 Dumbbell Snatches 15 Box Jump Overs

Events Newsletter February 20, 2022

Unspecified by Paul Roberts

This week is jam-packed with exciting events. On Friday February 25, we kick off the 2022 CrossFit Open. The Open is your chance to get a real taste of CrossFit and see how you measure up against everyone in the US. Then on Saturday February 26, we are working together to reconfigure the gym to make Sand & Steel better than ever in our Gym Reconfiguration Meeting. Afterward, Member Sean Dunphy is hosting a board game night after we’ve completed updates. Then on February 27, Mike Hoard and Coach Paul are leading a special beginner friendly trail run at Sand & Steel. So clear your schedule for this weekend, and join Sand & Steel for a weekend of fitness, health, and friendship.

Note, we have a special CrossFit class time for Saturday (class starts at 11AM). Coach Paul is privately coaching veterans from the Wounded Warrior Project at 10AM.

Krista D’Archangelo: Assistant Coach

Coaches by Krista DArchangelo

Personal Training Certifications

Bachelor’s of Science in Business Administration – Management Information Systems from West Virginia University
First Aid, CPR, and AED Certified

E-Maxx Earthquake Barbell for Shoulder Rehab

Donations by Paul Roberts

Please help Sand and Steel purchase an E-Maxx Earthquake Barbell so that we can all build stronger shoulder together. Members that donate will have exclusive access to this barbell.

The Events Newsletter February 1, 2022

Events by Paul Roberts

An executive summary of our Key February Events. Volunteer to help us Reorganize the gym, Seven Sweethearts, Wakefield 10 Miles, two new happy hours, and more. Check it out.

Monday	4:00 AM - 10:00 PM
Tuesday	4:00 AM - 10:00 PM
Wednesday	4:00 AM - 10:00 PM
Thursday	4:00 AM - 10:00 PM
Friday	4:00 AM - 8:00 PM
Saturday	4:00 AM - 8:00 PM
Sunday	8:00 AM - 8:00 PM