Name: Sand and Steel Fitness
Price range: $$

Adam Spector: Personal Training

Past Coaches by Adam Spector

Certifications and Credentials

Bachelor of Science in Kinesiology: George Mason University
Certified Strength & Conditioning Specialist (CSCS): NSCA
Certified Personal Trainer: NASM
Registered Yoga Teacher, RYT 200: Yoga Alliance
First Aid/CPR/AED: Certified

October Winners – Tag Us & Save

Discounts by Paul Roberts

October Winners Announced. Every month, Sand and Steel features our Tag Us and Save Promotion. You get $5 every week you participate. This month we had 16 winners and we’ll be awarding over $300 in gift cards.

UV Ultraviolet Phone & Mask Cleaning Station

COVID-19 by Paul Roberts

We are proud to announce our Ultraviolet Phone Cleaning and Charging Dock is now available to all members. Watch at 55 second overview video of how to use our combo Clean & Charge System.

Personal Training Programming Slower Exercises into a CrossFit WOD

Programming Workouts by Paul Roberts

For new Personal Trainers programming, slow and controlled exercises (like bodybuilding exercises) into a CrossFit WOD can be challenging. Paul explains how it’s done and provides examples with some popular static movements like the TRX Plank.

The Science is Clear Face Masks Save Lives

COVID-19 by Paul Roberts

Important COVID-19 Update. Sand & Steel rolls out new COVID-19 protection technology and updates its Face Mask Policy.

Cleaning COVID-19 with HEPA Filters and MERV-13 Filters With Your Gym HVAC System

COVID-19 by Paul Roberts

MERV-13 Air Filters — What they Are, Whether They Are Safe to Install, and What Impact They’ll Have on Protecting your Gym Members from COVID-19.

Strong Workout October 5, 2020

Fitness Class by Paul Roberts

So many people crushed this #workout. From our home-based participants like @btberkley and @gracelface, to our newest members like Damaris and @keilita_medina owning the box jumps. Ally building the #mobility for the overhead squat. So many people to recognize on this post.

Six Months of Yoga Classes — Thumbs Up or Thumbs Down

Yoga by Paul Roberts

Mary has been taking yoga classes for about six months. Coach Ira catches up with Mary to talk yoga and provide you with some insight if yoga is a good fit for your training program.

September Tag Us Winner Announced

Discounts by Paul Roberts

To all of our members that posted and tagged us Instagram, we thank you. Your support helps us buy new equipment, find new coaches, and keep our prices down. So many of you posted such great things on social media this month, and we thank you! But there needs to be a winner, and we owe someone $50.

Online Training Versus Personal Training in the Gym

Professional Debate on Facebook — Will Online Training Replace the Gym?

Personal Training by Paul Roberts

John Rusin asks the fitness industry whether online training will replace going to a gym with a personal trainer. Here our thoughts and other thought leaders.

Snickers Bar vs Endangered Species Dark & Milk Chocolate

Nutrition by Paul Roberts

Chocolate Comparison Dark vs Milk Chocolate vs Snickers. Below is a comparison of typical ingredients in an unprocessed chocolate bar against the American favorite Snickers. As you’ll see the fact that Mars chooses an unusual portion size 48 grams makes a quick glance comparison tricky. Good thing we are handy with Microsoft Excel

Flu Shot Signup Information

COVID-19, Events by Paul Roberts

Flu Shot Signup Information. In partnership with Juburi Medical Center, Sand and Steel Fitness is proud to offer everyone the opportunity to get a flu shot this fall. Get your Flu Shot on September 26.

We are One People Working Together To Forge a Healthier Virginia

Discounts, Gym Membership by Paul Roberts

#PositiveBodyImage #LGBTQ #WomensRights #Nerds #Seniors #Blacklivesmatter #Military #LGBT

Does Your Gym Need a HEPA Filter

COVID-19 by Paul Roberts

Do you know what kind of filter your gym uses when they vacuum? I’m sure you hope it’s a HEPA filter, but did you even ask? Do you even really know what a HEPA filter is? Does it really make a difference? I boiled down the science, cut through the marketing hype, and assembled an essential overview of the HEPA filter for gyms. We cover what HEPA Filters are, How they Work, and the Threshold Question, “Does your Gym Really Need One?”

Workout Sneak Peak: Week of September 7, 2020

Fitness Class by Paul Roberts

3 WODS from Workouts Past come to haunt your gym experiences. Some were easy, some were hard. Check your notes, and prepare. On Saturday we do Grace. Plus, we have some new class times starting September 21.

Paul’s Top 10 Articles on Writing a Workout Plan

Personal Training by Paul Roberts

Everything you need to know about writing a Kick-Ass Workout Plan. Balancing, Frequency, Periodization, and More. Plus Choose from 60 Pre-made Workout Plans. When it comes to getting a Workout Plan, there are main four options:

Monday	6:00 AM - 10:00 AM and 4:00 PM - 8:00 PM
Tuesday	6:00 AM - 10:00 AM and 4:00 PM - 8:00 PM
Wednesday	5:30 AM - 10:00 AM and 4:00 PM - 8:00 PM
Thursday	6:00 AM - 10:00 AM and 4:00 PM - 8:00 PM
Friday	5:30 AM - 9:00 AM and 5:30 PM - 8:00 PM
Saturday	8:00 AM - 12:00 PM
Sunday	8:00 AM - 12:30 PM