At CrossFit Sand & Steel, we believe all people can enjoy a happier life by improving their health and fitness.
Our CrossFit and Specialty classes provide the training frequency and motivation to effect positive change, and our Personal Training provides the training quality and individual customization to transform your weaknesses into strengths, but it is our Fitness and Social Events that provide the community and friendships to ensure you succeed.
We believe a cleaner gym is a safer gym. We believe the vaccine saves lives.
We hope you do too.
The Snatch Workshop is your opportunity to work on your Snatch Technique in a small group setting. Six hours of instruction, spread across six days, the Snatch Workshop is a unique opportunity to master your technique and receive professional instruction.
Each Snatch Workshop is two hours long featuring drills to improve mechanics, mobility, filming, and a full workout
Certifications and Credentials
- Biomedical Engineer: Johns Hopkins University
- CrossFit Level 2: Weight loss and Metabolic Training
- CrossFit Powerlifting: Strength Training
- M|WOD ReadyState Movement and Mobility Specialist: Movement and Mechanics
- Kinstretch: Mobility and Flexibility Certification for Group Classes
Certifications and Credentials
- Muscle Activation Techniques: Corrective Exercise and Therapy
- National Council on Strength and Fitness: Certified Personal Trainer
- Yoga SCW Level II Certified: Hatha Yoga, Yoga for Seniors, Chakra balancing, Inversions, Pranayamas
- Feet-Ness Instructor: Feet and Toes Strength and Recovery
Obstacle Course Races
All Race Dates are Confirmed. Join Team Sand & Steel
- Rugged Maniac. April 30, 2022
5K. Petersburg VA. 9:15AM Heat.Signup
- Spartan Race Beast. May 14, 2022
21K. Springlake, North Carolina • Saturday Morning 9:15AM – 12:45PM. 9:30AM Heat.Signup
- Spartan Race Stadion. May 21, 2022
5K. Washington DC • Saturday Morning 9:15AM – 12:45PM. 9:30AM Heat.Signup
- Spartan Race Super. July 9, 2022
10K. Kunkletown, PA • Saturday Morning 9:15AM – 12:45PM. 9:30AM Heat.Signup
- Savage Race. September 10, 2022
6+ Miles. Kennyville, MD. 10AM Heat.Signup
- BoneFrog. September 11, 2022
9+ Miles. Charlotte Hall, MD. 8:00AM Heat.Signup
The Spartan Race: After 3 months of preparation, team Sand & Steel embarked on the Spartan Race. It was the most fun race I have ever done. Twenty-nine brilliant obstacles spread across challenging terrain. Our mettle would be tested like never before. I am grateful to have had this opportunity to work with all of you and am beaming with pride at seeing how well you have done.
In 2022, we will continue our Trail Running Events as we prepare for The Savage Race, 1/2 marathon trail run, plus the full Spartan Race Trifecta (Sprint, Super, and the Beast). Join us for grip and upperbody strength training in Arms OCR & CrossFit classes.
And We’ll Do It Together, We Are Team Sand & Steel.
Thank you for the privilege and honor of being your coach,
Personal Training & CrossFit Services
When you work with us, you have the advantage of the 20,000 hours of coaching experience that Dawn and I share. As a team, we have trained more than 10,000 clients and certified over 200 coaches. We have trained many clients who move just like you. We have worked with people with your injuries and your goals. We know what works, what’s safe, how to resolve your pain, and what will get you results. At Sand and Steel, we handle the planning, the programming, the accessory work, mobility training, etc. We do it all. Just show up and give us 100%.Paul Roberts, Biomedical Engineer. John Hopkins University.
You are paying for 5-star training experience when you come to Sand & Steel. And we do our absolute best to deliver that experience. Every. Single. Time. If we ever fall short in delivering a 5-star experience, we will replace your session free of charge. Just fill out this form.
CrossFit Gym Alexandria VA
3 CrossFit Scalings for All Classes
New to CrossFit, deconditioned (e.g. very out-of-shape), one more mobility restrictions or previous injuries. Unfamiliar with barbell technique and bodyweight exercises may be challenging.
Familiar with some scaling options, six months or more recent CrossFit experience, in shape, knowledge on how to manage mobility restrictions of previous injuries.
Able to self scale all own workouts, significant CrossFit experience, in shape, mobility restrictions are well managed.
Class levels and Scaling. We provide 3 levels of each workout — each level works the same muscles, but at different difficulty. Workouts are scaled or customized from that point to the individual athlete.
Personal Training: we build the workouts to your body and goals. Then we update the workout in real time as you complete it.
Personal Trainers, Yoga Teachers, CrossFit Coaches
WHO WE ARE:
We are a boutique personal trainer, CrossFit, and yoga studio. We handcraft and customize every workout. We integrate nutrition, movement, and flexibility into our personal training plan.
WE LOVE WHAT WE DO … and We Do It Better than Anyone Else. We are Sand and Steel: Professional Grade Yoga Teachers and Personal Trainers.