Should I Invest in a Personal Trainer?

Categories Featured, Personal Training by

Hitting the gym solo can be a great starting point, but if you’re serious about achieving your fitness goals efficiently and safely, investing in Sand and Steel’s Personal Training is a game-changer. We handle the programming and the customization. We teach you how lift properly and scale the workouts to your level. We provide you with professional-athlete level workouts that are adjusted and modified to fit your body at your fitness level.

This article, fully cited with recent research papers, explores the scientifically-backed benefits of personal training vs going solo. Personal Training is an investment in your body and your healthy…. get started today!

Read more

Rehab Training in Alexandria VA

Recovery and Movement Therapy for the CrossFit Athlete

Categories Featured, Mobility Training by

Mobility and Rehab Training

Imagine moving with effortless fluidity, recovering quickly from intense workouts, and consistently hitting new PRs. This isn’t a fantasy; it’s the reality for athletes who prioritize recovery and movement health. This post is your comprehensive guide to the world of recovery and movement therapies, exploring everything from foam rolling to IASTM, so you can unlock your body’s full potential and reach new heights in your CrossFit journey.

Read more

Gear Up for CrossFit: Your Ultimate Guide to Essential Equipment

Gear Up for CrossFit: Your Ultimate Guide to Essential Equipment

Categories CrossFit, Featured by

The 15 Most Important Pieces of Gear for CrossFit

Walking into a CrossFit box for the first time can be overwhelming, especially when you see the array of gear people are using. What’s essential? What’s optional? This listicle breaks down the must-have and helpful equipment for CrossFit, demystifying the gear and helping you make informed decisions about what’s right for you. Whether you’re a seasoned CrossFitter or just starting out, this guide will help you gear up for success.

Read more

What to Expect in your First CrossFit Class

What to Expect in Your First CrossFit Class

Categories CrossFit, Featured by

Three thousand classes endured. Eight thousand classes coached. Since 2008, I’ve lived and breathed CrossFit. I’ve witnessed transformations, celebrated personal bests, and guided countless individuals through their first CrossFit experience. If you’re curious about what awaits you in your first class, you’ve come to the right place. This isn’t just another generic overview; it’s a firsthand look at what you can truly expect, straight from someone who’s been in the trenches (and on the coaching floor).

Read more

Workout Preview: Dec 16 – Dec 22

Categories Workouts by

We are bringing the heat this seven brand new workouts that test your skill and stamina. Our main event is our Tuesday 6PM WOD. Coach Keren will be leading us into battle as we take on the “No Chalks, No Grips, Leave Ya’ Gear Here Challenge.”  After the WOD, join us at Restaurant 54. Please RSVP. And don’t miss Sunday as we take the brutal burpee / thruster combo from Admiral Akbar.

Read more

Workout Preview: Dec 9 – Dec 15

Categories Workouts by

Hey Team! Sorry about the late post about our workouts for the week, but we have an awesome set of workouts in store. The overall plan is a blend of strength, power, and gymnastics. Monday kicks it off with a grueling couplet of front squats and farmer’s carries, followed by a gymnastics triplet of dubs, sit-ups, and wall walks on Tuesday. Wednesday is a heavy day focused on thrusters, while Thursday brings a partner workout combining toes-to-bars and running.

The weekend is packed with high-intensity workouts. Friday’s metcon involves power cleans and handstand push-ups, while Saturday’s gymnastics-focused workout includes rope climbs, burpees, and air squats. Sunday’s benchmark workout, CHRISTINE, tests endurance with rowing, deadlifts, and box jumps.

I recommend pacing yourself throughout the week, and book those classes that focus on your weaknesses, not your strengths. This balanced approach ensures optimal performance and prevents overtraining. See you in the gym! – Coach Paul

Read more

Workout Preview 20241825

Workout Preview: Nov 25 – Dec 1

Categories Workouts by

This week’s workout plan includes a mix of heavy lifting and conditioning. Additional highlights include Sand and Steel’s Black Friday Sale, access to workout summaries on our website, which now includes a CrossFit glossary. Key highlights are Tuesday’s Olympic lifting event, featuring one-rep max tests for snatch and clean and jerk, and Thursday’s “Turkey WOD,” which combines thrusters, toes-to-bar, rowing or skiing, and double-unders in five challenging rounds. Wednesday focuses on kettlebell swings and burpee pull-ups in a time-based progression, while Saturday centers on back squats paired with core exercises. Tuesday is a crucial day for Olympic lifting, focusing on 1 rep max Snatch and Clean & Jerk. The week concludes with a Thanksgiving break. Remember, slow and controlled movements can lead to faster and more efficient performance. Our Turkey WOD promises a challenging yet rewarding experience. See you there.

Read more

Workout Preview 20241811

Workout Preview: Nov 18 – Nov 24

Categories Workouts by

This week’s key workouts include the challenging Hero WOD “Nate” on Monday, a heavy Power Snatch day on Wednesday, and a retest of Open 22.1 on Friday. Sunday features a partner Metcon with running, lunges, pullups, wall balls, and toes-to-bar. Additionally, the Mobility Lab on November 21 will focus on technique and alignment for 100 essential yoga poses, enhancing balance, flexibility, strength, and recovery.

Read more

Workout Highlights Nov 4 – Nov 10

Categories Workouts by

Get ready to elevate your fitness game with our exciting workout highlights for the week of Nov 4 – Nov 10! This week is packed with key workouts designed to enhance your skills, from mastering muscle-up scaling to perfecting your Clean & Jerk. With a focus on pull-up style movements, don’t forget to prioritize mobility for your forearms, lats, and biceps. Join us for a fun Saturday partner endurance workout that promises to challenge and inspire. Don’t miss out on the chance to improve your mechanics and push your limits—read on for all the details!

Workout Highlights Oct 27 – Nov 3

Categories Workouts by

Get ready to elevate your fitness game with our exciting lineup of classes from Oct 27 to Nov 3! Whether you’re a seasoned athlete or just starting out, we have something for everyone. Join us for the highly anticipated Heavy Day & Metcon combo this Sunday at 8AM, or challenge yourself with the Heavy Grace on Monday. Don’t miss the free Challenger Classic on Wednesday, featuring speed work and a fun twist with “Half Cindy.” Plus, gear up for the Capital Run next Sunday at 7AM! Dive into our schedule and discover the perfect class for you!

CrossFit Shoe Guide

CrossFit Shoe Guide

Categories CrossFit, Featured by

This in-depth CrossFit Shoe Guide will help you make the right decision as to which shoes / sneakers are best for your CrossFit classes. Whether you are just starting out or been CrossFitting for years, this guide provides a great deal of first-hand information not available anywhere else. Inside, we review seven types of shoes for CrossFit: trainers, lifters, inserts, hybrids, road running shoes, trail running shoes, and barefoot shoes. We cover the categories and provide you with specific model recommendations based on our experience.

Read more

3 Keys to Improving at CrossFit

Three Keys to Improving at CrossFit

Categories CrossFit, Featured by

Improving your health through CrossFit is a long term commitment. Like all forms of fitness, CrossFit takes consistency and practice to get it right. A great coach can go a long way to helping you make the right decisions early on. But with the adrenaline flowing and loud music pumping, even the best intentioned CrossFit athlete can make the mistake of prioritizing intensity over proper mechanics and rigorous consistency.

Tags
Continue Shopping →
Item added to cart.
0 items - $0.00
Checkout