New Members

Community First Culture

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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.

Top 6 Traits Behind Every Successful Sand & Steel Member (1)

The Top Six Traits To Be Successful at CrossFit Sand and Steel

Categories CrossFit, Featured, New Members, Nutrition, Personal Training by

Want to crush your fitness goals in 2025? At Sand & Steel, we’ve seen firsthand what makes people succeed—and what holds them back. This isn’t just about showing up; it’s about embracing a transformation. Based on over a decade of coaching experience, here are the top six traits you’ll need to thrive in our gym: a positive mindset, a focus on overall health, coachability, a willingness to tackle weaknesses, unwavering consistency, and setting realistic goals. Ready to unlock your full potential? Keep reading to discover how these traits can help you achieve lasting results.

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Should I Invest in a Personal Trainer?

Categories Featured, New Members, 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!

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Rehab Training in Alexandria VA

Recovery and Movement Therapy for the CrossFit Athlete

Categories Featured, Mobility Training, New Members 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.

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Gear Up for CrossFit: Your Ultimate Guide to Essential Equipment

Gear Up for CrossFit: Your Ultimate Guide to Essential Equipment

Categories CrossFit, Featured, New Members 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.

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What to Expect in your First CrossFit Class

What to Expect in Your First CrossFit Class

Categories CrossFit, Featured, New Members 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).

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3 Keys to Improving at CrossFit

Three Keys to Improving at CrossFit

Categories CrossFit, Featured, New Members 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.

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Health Markers Sickness Fitness Continuum

Sickness Wellness Fitness

Categories CrossFit, Featured, New Members by

Way back in 2016, Greg Glassman published this simple chart, and to be honest it never made any sense to me. It was in my CrossFit Level 1 manual and I had seen it referenced from time to time in the CrossFit Journal. Greg’s visualization could have been better, but his point couldn’t be any more profound. Fitness and Wellness can be measured based on a Sum of health markers. The higher the sum, the greater your level of fitness and wellness.

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Getting Better at Running for the CrossFit Athlete

How to Get Better at Running for the CrossFit Athlete

Categories Featured, New Members, Running by

Straight-up and unabashed Coach Paul answers the tough questions about running for the CrossFit athlete. Questions like: whether you really need to run to do well in CrossFit. Or, whether CrossFit will help you run better. Plus, Paul shares some of his best videos and tips on mobility for running and running technique, including his top 18 Stretches and Mobility Drills for Running.

CrossFit Workout Planning and Scaling

CrossFit Workout Planning

Categories Featured, New Members, Programming Workouts by

Much of the success of a CrossFit Class Workout comes down to planning & scaling your workout carefully. For members, this means arriving before class begins and reviewing your workout ahead of time. For coaches, it’s planning your workout and writing scaling. On April 30, we bench test the model. On April 30, we take on the Benchmark Workout Mary.

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