Workouts the Week of March 3. Nancy Benchmark, deadlifts and wall walks, rope climbs, power cleans, Open 25.2, Run Club, Running Metcon.
Workouts
CrossFit WODS (Jan 27 – Feb 2)
This week’s workout feature Olympic lifting, Powerlifting, Pistols, Wall Balls, Running, Muscle-up, and Double Unders. Read the full post for tips and strategies for each WOD.
Gearing Up for Glory: Your CrossFit Week Ahead (Jan 20th – Jan 26th)
Alright, CrossFitters, it’s time to chalk up and get ready for another week of pushing limits and crushing goals! We’ve got a varied and challenging lineup coming your way from January 20th to 26th that will test your strength, endurance, and mental grit. Let’s break down each day so you can strategize and prepare to conquer.
Get Ready to Grind: Your CrossFit Workouts (Jan 13-19)
Alright, CrossFitters! Time for a look at the week ahead. We’ve got a solid mix of challenges coming up, testing our strength, endurance, gymnastics, and mental toughness. Let’s break down each day so you can plan your attack and get ready to crush it!
2025 Fitness Launch: New Classes, New Challenges
2025 Fitness Launch: New Classes, New Challenges
Ready to transform your fitness in 2025? Next week’s schedule is your roadmap to success. We’re launching a Noon CrossFit class, hosting a powerful Nutrition Lab focused on goal setting, dialing in your nutrition, and offering a lineup of challenging workouts from Benchmark Open 13.2 to a partner throwdown. Plus, Challenger add-ons, run club meets, and mobility sessions to keep you performing at your peak. Don’t just dream about your goals – achieve them. Your journey to a stronger, fitter you starts now. Get all the details below.
Workout Preview- December 28- Jan 4
Dominate the New Year: A Week of CrossFit Challenges You Won’t Want to Miss!
Ready to crush your fitness goals in the new year? Next week at Sand and Steel, we’re unleashing a powerful lineup of CrossFit workouts designed to build strength, boost your endurance, and ignite your competitive spirit. From heavy lifting to partner WODs and classic benchmarks, this week has it all. Don’t just make resolutions—take action! Sign up for classes now and let’s make this your fittest year yet.
Workout Preview: Dec 16 – Dec 22
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.
Workout Preview: Dec 9 – Dec 15
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
Workout Preview: Nov 25 – Dec 1
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.
Workout Preview: Nov 18 – Nov 24
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.
Workout Highlights
Nov 11 – Nov 17
Workout Highlights Nov 11 – Nov 17 Overview Key workouts this week include: Monday: Chad 1000X partner WOD. Wednesday: Wall Balls and Double Unders, plus the Toes 2 Bar 100 …
Workout Highlights Nov 4 – Nov 10
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
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!