Master CrossFit movement with 9 essential performance points. Learn Paul’s strategy for analyzing proper start/end positions for safe, efficient training.
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.
Dive into our hilariously sinister CrossFit WOD breakdown, “Snatch & Burn,” with analysis styled after Dr. DOMS himself. Warm-up, skill work, and a fiery AMRAP—reviewed with villainous charm and insider coaching tips.
Discover a hilariously wicked workout breakdown from the mind of a supervillain. Analyze thrusters, kettlebells, and core finishers like never before. Dare to read?
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?
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 …
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.
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 …
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.
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