CrossFit Gymnastics Course

Thursdays at 6PM starting September 28. The Gymnastics Course. A technique-first class designed to help you learn and master all CrossFit Gymnastics exercises. From the plank & hollow to the handstand walk & muscle-up.

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Below are dates for upcoming special events.

Planned Events at Sand & Steel

  • Gymnastics Course Starts September 28. Get your class pack here. Thursdays at 6PM.
  • Turkey Buster: Near Thanksgiving
  • Iron Star Games 2023 (Friday / Saturday): Dec 1 – Dec 16
  • 12 Days of Christmas and Cookie Competition: Near Christmas
  • Powerlifting: March – April 2023. 3 Classes per week. Tues, Thurs, Sat.

Past Events

Nutrition Lab Schedule:

First Sunday of the Month

  • Lesson 0: Metabolic Syndrome, Cheat Meals, 10 Rules for Weight Loss, 11 Foods to Avoid, Using a Shopping List, Building Healthy Habits, 80 Superfoods you Should be Eating. | Sunday: 08/20/2023 at 10AM (Free)
  • Lesson 1: CrossFit Nutrition Resources. An overview of materials available to you from | Sunday: September 10, 2023 at 10:15AM
  • Lesson 2: Finding your Target Calories. The Weight Loss Calculator, InBody Interpretation, Nutrition Label Analysis. | Sunday: 10/08/2023 at 10:15AM
  • Lesson 3: Getting Smart About Eating Clean plus everything you need to know about organic foods. | Sunday: 11/03/2023 at 10:15AM
  • Lesson 4: The Nutrition Lab Cleanse: 85 Rules to build a bulletproof diet. | Sunday: 12/03/2023 at 10:15AM
  • Lesson 5: Eating for Success. 22 Rules for building a perfect diet. Meal Journal Review. | Sunday: 01/07/2024 at 10AM
  • Lesson 6: The Five Elements Rule – A simpler Approach to Building a Better Meal Plan. | Sunday: 02/04/2024 at 10AM
  • Lesson 7: Way Beyond Macros – Macros, Serving Sizes, Meal Plan Optimization. | Sunday: 03/03/2024 at 10AM
  • Lesson 8: Make it Fast, Make it Right – Reading Nutrition Labels, Speed Tips, Weekend Prep, and Meal Delivery Services. | Sunday: 04/07/2024 at 10AM
  • Lesson 9: Glycemic Impact. Understanding Glycemic Load, Glycemic Index, and Glycemic Impact. | Sunday: 05/05/2024 at 10AM
  • Lesson 10: Restaurants and Travel. | Sunday: 06/02/2024 at 10AM
  • Lesson 11: The CrossFit Nutrition Regimen. | Sunday: 07/07/2024 at 10AM
  • Lesson 12: Sports Nutrition and Supplements. | Sunday: 08/11/2024 at 10AM

CrossFit Competitions


Spartan Race West Virginia (AUG 26-27, 2023)

Tough Mudder Pittsburg PA (September 9, 2023)

Three distances available. Paul is registered for 8AM – 15K race.

Spartan Race Washington DC (SEP 16 – 17, 2023)

Past Races

Backyard Burn (April 23, 2023)

2023 Spring Valley View Hard Cider Challenge 5k, 10k, & Half (April 29, 2023)

  • Variable Distances, Paul is running the Half Marathon. Register
  • Venue: Delaplane, VA.

Spartan Race Fayetteville, NC (MAY 13, 2023)

Savage Race Maryland 2023 (MAY 20, 2023)

Spartan Race Palmerton, PA (JUL 15, 2023)

EX2 Race, Saturday July 22, 2023
Blue Crab Bolt @ Schaeffer Farms

EX2 Race, Saturday August 5, 2023
Blue Crab Bolt @ Little Bennett

Private Event Price Quote

Private Event

Use this form to request Sand & Steel host an event for your group. The event can be at Sand & Steel or at a private venue of your choice. Pricing for private events depend on the length of the event, number of people, and type of training / programming requested.

1Organizer Information
2Event Information
Event Organizer(Required)
Organizer Email(Required)

Coming Soon

July 17 @ 10:30 am – 1:30 pm EDT

Join us as we lock horns in battle in the world of Catan.  This match will features Seafarers, Cities & Knights, and Treasures, Dragons, and Adventures.  It’ll be an epic battle for all.  This event is not recommended if it’s your first time playing Catan, but please let us know if you are interested in learning.  We’ll let you know when our next Catan event is going on.

We’ll be playing at the penthouse.  Please bring food or beverages to share.

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