Name: Sand and Steel Fitness
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Three Keys to Improving at CrossFit

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.

Weight Loss Challenge Spring 2023 Results

Featured, Nutrition by Paul Roberts

We are proud to introduce our five weight loss competition finalists. Win or lose, all five of these competitors took home better health, more energy, and better fitness. Please read about their journeys, and come vote for a winner at the 2023 Weight Loss Challenge Finale. 10AM, Saturday, April 1, 2023.

Health Markers Sickness Fitness Continuum

Sickness Wellness Fitness

CrossFit, Featured by Paul Roberts

Using health markers as a predictor of fitness and overall health.

Our Health & Fitness Goals 2023

CrossFit, Featured, Personal Training by Paul Roberts

Setting Goals is a Key Aspect for Improving Your Health and Fitness As your coaches, it’s very important for us to know what your goals are. So please take a … Read more

CrossFit – What it Means Join a CrossFit Gym

CrossFit, Featured by Paul Roberts

A video based guide for new members considering CrossFit

Weight Loss Challenge Fall 2022 Results

Featured, Nutrition by Paul Roberts

We are proud to introduce our five weight loss competition finalists. Win or lose, all five of these competitors took home better health, more energy, and better fitness. Please read about their journeys, and come vote for a winner at the 2022 Weight Loss Challenge Finale. 9AM, Sunday November 20, 2022. Food and InBody’s will be served!

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.

About Us

Featured, Gym Membership by Paul Roberts

New Member Overview: Thinking about Joining Sand & Steel Fitness? Learn more about our CrossFit classes, personal training, and community events.

Kinstretch Class Stretches and Exercises

Kinstrech Training Principles in Beyond Stretch

Featured, Mobility Training by Paul Roberts

Kinstretch Exercises and Stretches. Learn how PAILS, RAILS, CARS, Hinges and Hovers work. A Full List of Kinstretch Stretches & Techniques.

CARS Controlled Articular Rotations

Featured, Mobility Training by Paul Roberts

CARS are a method of strengthening the muscles around a joint and improving overall joint health. We explain the three levels of CARS, why they should be done, and how to use them to provide a self-assessment.

TRX Low Row: Exercise Tips

Exercises, Featured by Cindy Moore

The TRX Low Row is an excellent conditioning exercise for building strength for pullups and improving overall rowing mechanics. Coach Cindy provides a complete breakdown on how its done.

The Top 27 BOSU Exercises

Exercises, Featured, Fitness Class, Programming Workouts by Paul Roberts

In our Top 27 BOSU exercises article, we show you which exercises are best done on the BOSU. Plus we’ll explain how to program for BOSU, and how to inflate your BOSU, and how to train clients to use the BOSU properly.

Top 106 TRX Suspension Trainer Exercises

Exercises, Featured, Programming Workouts by Paul Roberts

Paul’s essential guide on effective TRX Suspension Training Techniques, plus a complete list of the Top 106 TRX Suspension Exercises.

Top 80 Kettlebell Exercises

Exercises, Featured, Programming Workouts by Paul Roberts

Paul’s List of the Top 80 Kettlebell Exercises on the Planet broken by category and sorted by difficulty.

Fitness Assessment for Strength and Conditioning

Featured, Fitness, Personal Training by Kati Gunn

The Sand and Steel Fitness Assessment has been carefully built and tested by over 100 coaches across 1000s of personal training clients. Painstakenly improved and upgraded as new technologies became available our Fitness Assessment remains the sine qua non of fitness benchmark for personal training.

Top 23 TRX Rip Trainer Exercises

Exercises, Featured, Programming Workouts by Paul Roberts

Here are the Top 23 TRX Rip Trainer Exercises that we program in CoreFit to build Plyometric Endurance, Speed, & Rotation Control.

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