Sunday OnRamp workouts are manually programmed by me. No subscriptions, no cheat sheets. I look at my athletes and I try to build them something better every week. I wonder what ChatGPT thinks of my workout for tomorrow? Maybe we should ask it?
April Committed Club Members – Free Drinks!
For April, our Committed Club members will get free FitAid, C4, and Celsius while supplies last. Just attend 12 or more sessions in April and post your most recent PR …
March Committed Club Members Earn a Free Shaker Bottle
Hey Sand & Steel Fam!
Want to supercharge your March fitness goals and score some awesome free swag? Of course you do!
This March 2025, we’re making it even more rewarding to show up and crush your workouts. We’re talking about our Core Crush it! Shaker Bottles – and it’s your chance to earn a FREE one.
CrossFit WODS (Mar 3-Mar 10)
Workouts the Week of March 3. Nancy Benchmark, deadlifts and wall walks, rope climbs, power cleans, Open 25.2, Run Club, Running Metcon.
Level Up Your February Fitness & Grab a FREE T-Shirt at Sand & Steel!
Hey Sand & Steel Fam! Want to supercharge your February fitness goals and score some awesome free swag? Of course you do! This February 2025, we’re making it even more …
CrossFit WODS (Jan 27 – Feb 2)
This week’s workout feature Olympic lifting, Powerlifting, Pistols, Wall Balls, Running, Muscle-up, and Double Unders. Read the full post for tips and strategies for each WOD.
Nutrition Lab 11 – Principles of CrossFit Nutrition
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.
Why You Should Hire a Personal Trainer & How to Become One
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
Gearing Up for Glory: Your CrossFit Week Ahead (Jan 20th – Jan 26th)
Alright, CrossFitters, it’s time to chalk up and get ready for another week of pushing limits and crushing goals! We’ve got a varied and challenging lineup coming your way from January 20th to 26th that will test your strength, endurance, and mental grit. Let’s break down each day so you can strategize and prepare to conquer.
Lock in Your 2025 Goals Now
Let’s Lock in your 2025 Goals Today. NOW is the time. Coach Paul has put his goals up … front and center. Think about yours… make them SMART and FAST … and share them in the comments below.
Jumpstart Your 2025 Fitness Goals: Earn a FREE InBody Scan with Our January Committed Club Challenge!
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!
Get Ready to Grind: Your CrossFit Workouts (Jan 13-19)
Alright, CrossFitters! Time for a look at the week ahead. We’ve got a solid mix of challenges coming up, testing our strength, endurance, gymnastics, and mental toughness. Let’s break down each day so you can plan your attack and get ready to crush it!
Nutrition Lab 12: 22 Steps to a Healthier Meal
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.
2025 Fitness Launch: New Classes, New Challenges
2025 Fitness Launch: New Classes, New Challenges
Ready to transform your fitness in 2025? Next week’s schedule is your roadmap to success. We’re launching a Noon CrossFit class, hosting a powerful Nutrition Lab focused on goal setting, dialing in your nutrition, and offering a lineup of challenging workouts from Benchmark Open 13.2 to a partner throwdown. Plus, Challenger add-ons, run club meets, and mobility sessions to keep you performing at your peak. Don’t just dream about your goals – achieve them. Your journey to a stronger, fitter you starts now. Get all the details below.
Nutrition Lab 10: Mindset and Preparation for Making Healthier Choices
Learn More about Metabolic Syndrome, Cheat Meals, 10 Rules for Weight Loss, 11 Foods to Avoid, Shopping Lists, Building Healthy Habits, 80 Superfoods you Should be Eating.
Is Sand and Steel Right for you?
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.