Iron Star Games

Iron Star Games Wide

The Iron Star Games – a CrossFit, Powerlifting, and Olympic lifting Competition. The Iron Star Games spreads across 20 Days, 14 Scored Events, 5 Dedicated Recovery Workouts, and an Awards Ceremony.  Coached in small classes, you’ll be taught how to properly complete each event.  The Games features a beginner scaling for newer lifters and elite scaling for more seasoned athletes. We will crown 12 total champions: Iron Star, Rising Star, Strongest Male & Female, Elite and Beginner-level CrossFit Champions, plus a Spirit Award.

We’ll be awarding over $3,000 in gift certificates and prizes. The Iron Star Games Start January 4, 2021. Special Black Friday Pricing is now in effect.

Iron Star Games Registration

Registration Form
Countdown to the Iron Star Games
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Games Begin January 4, 2021

When is the Iron Star Games?

The Iron Star Games will run from January 4 - January 24. It is not necessary for you to attend every day to win or participate. View the schedule.

Iron Star Competition Overview

The Iron Star Games is Comprises of 14 Events: 7 CrossFit, 4 Powerlifting, and 3 Olympic Lifting. The Iron Games takes place over 20 consecutive days, 1 workout per day. The event features an Elite Class and a Beginner Class. Plus separate brackets for men and women. Scoring is also normalized by age.

How Does It Work?

Class Members: will do each of the events one day after the other. To avoid overtraining problems, we will continue our Yoga & Mobility training on the fourth day.

Personal Training: members may compete in the games by scheduling the workouts with their coach starting today. As long as you complete all 14 events by January 23, you are good.

Open Gym Members: may compete by filming and posting their workouts. If through Instagram, please use IGTV and tag @sandandsteelfitness. If through Youtube, please make sure you use the Sand and Steel Fitness Location Tag when you upload.  Please put the event number and event title in the video. Open Gym Members will need to additionally have our Class Programming Membership to compete. Workouts must be logged into SugarWOD in order for the score to be counted.

Registration Rules

Existing Members: In order to enter the competition, you have to register below, and you have to log all your time or load into our SugarWOD Tracking System.

New Members: register using the registration form below and then book a gym tour, so we can show you in person what to do. 

20 Days

From CrossFit Girls to a Mystery Workout at the end, this is a full featured competition
20 Days
There are 20 Days of the Iron Star Games.  There are 14 Scored Events, 5 dedicated recovery days, and 1 Awards Ceremony.
Event Schedule

14 Scored Events

Powerlifting, Olympic Lifting, and CrossFit
The Strongest and Fastest Shall Win
14 Strategic Events to Determine the Best of the Best
Events Schedule

1 Iron Star Winner

1 Male and Female Winner in Elite and Champion Classes.
12 Total Winners
Additional Prizes for Strongest Male and Female Athletes, All Star Coach, Fittest Elite and Beginner Level CrossFitters
View Prizes

Table of Contents

Pricing & Registration

Current Member Pricing

Early Bird Pricing
$49
$ 14
99
Early Bird Pricing
  • 14 Workouts
  • 5 Recovery Workouts
  • Trophies & Prizes
Early Enrollment

New Member Pricing

Sale Ends November 30
$119
$69 Early Bird Pricing
  • 14 Workouts
  • 5 Recovery Workouts
  • Trophies & Prizes
  • Open Gym Membership Included
  • Fitness Class Membership Included
Early Enrollment
7
Discounted Memberships Left

FAQ

Participation is Optional.  We’ll be doing the Iron Star Games during the normally scheduled times.  If you’d like to eligible to win prizes, you should register asap.

Fitness Class Membership Info | Open Gym Membership Info

Your Iron Star Games Membership will expire on the last day of the games.   At which time, your membership will roll into our Combo Unlimited Membership.  You can cancel or request a hold on your membership though at any time.

Yes, beginners are welcome in our Beginner Class.  Additional modifications will be provided as needed.

Elite Class is approximately in between the Advanced & Expert levels in Sand and Steel’s normal Classes.

Champion Class is approximately in between the Beginner and Intermediate level in Sand and Steel’s normal Classes.

For more on our class levels, see our workout of the day page.

If the lockdown occurs before the games start, your membership will be converted to store credit that you can use for any future membership.  If the lockdown occurs during the games, your membership will be placed on hold until the games can resume.

Scoring the Events

Iron Star Scoring

We take take the Total of 7 of your lifts.  We convert those numbers into a Wilks Score using the Wilks Coefficient.  We substract from your Wilks Score .25 * the total number of seconds all 7 CrossFit Events took you to complete.  Athletes looking to win the Iron Star Award must compete the Elite Class for the CrossFit WODS.

Rising Star Scoring

We take take the Total of 7 of your lifts.  We convert those numbers into a Wilks Score using the Wilks Coefficient.  We substract from your Wilks Score .25 * the total number of seconds all 7 CrossFit Events took you to complete.  Athletes looking to win the Rising Star Award must compete the Beginner Class for the CrossFit WODS.

All Star Coach

The top coach performing coach will be awarded.  Both the CrossFit and Strength events will be normalized to be fair for female and male coaches.

Strongest Man and Woman

Strongest Man and Woman is the Sum of 4 Powerlifting lifts and 3 Olympic Lifting lifts.  Your score is normalized by the Wilks Coefficient.  The Wilks coefficient levels the playing field by factoring a handicap for older athletes and lighter athletes.  No one has the advantage.

All Star Spirit Award

Our All Start Spirit Award will be decided based on social media posting and stories, plus overall energy and positivity during the competition. 

CrossFit Elite & Champion

Scoring is done simply by totaling the amount of time all 7 seven events took you.  If you miss event, you’ll get the time cap as your score.  The man and woman with the lowest total time is the winner. To qualify for the Elite level, you must complete all 7 elite level events.

Iron Star Games

Prizes and Awards

Prizes will be awarded on Sunday morning, January 24, 2021.

12 Real Trophies

Each of the 12 winners will receive a real trophy to celebrate their achievement.

1 Gym Plaque for all 12 Winners

Sand and Steel will get an engraved plaque with all ten winners.  Everyone will remember how you did.

$100 Gift Certificate

Our All Star Spirit Award Recipient Also Receives $100 Gift Certifcate.

Free Owner's Training With Paul

All winners will receive 1 Owner's Training Session with Paul.  $100 Value.

Free Owner's Training with Dawn

All winners will receive 1 Owner's Training Session with Paul.  $100 Value.

12 Recognized Winners

Iron Star Gold Award
  1. Iron Star: Top Male Athlete
  2. Iron Star: Top Female Athlete
  3. Rising Star: Top Male Athlete
  4. Rising Star: Top Female Athlete
  5. All Star Coach: Top Coach
  6. All Star Spirit Award: Gym Spirit
  1. Strongest Man
  2. Strongest Woman
  3. CrossFit Elite: Top Male Athlete
  4. CrossFit Elite: Top Female Athlete
  5. CrossFit Champion: Top Male Beginner Class
  6. CrossFit Champion: Top Female Beginner Class

At a Glance

Technique and Instruction

All workouts include professional instruction. If an exercise is unfamilar to you, we will teach you how to do it safely.

Yoga and Mobility Classes Included

Thursdays and Sunday are mobility and recovery days. Optional, but highly recommended.

Weigh-ins

Because this is a Strength Competition, we need to have weigh-ins on the first the day. Our scoring is adjusted to take into account your weight.

Male and Female Winners

Women's Workouts are scaled so that they are equally challenging + our lifting comps take into account gender in the scoring. The result, while we have prizes and awards for both genders, we will find out who is the Strongest Overall.

Scoring

In order for your score to be counted, it must be logged into SugarWOD.

Elite and Beginner Level Scaling

If you are new to CrossFit or you just out of shape, you'll still be able to safely compete in our beginner class. The beginner class features the same style workouts with lower weights and less technical exercises.

The Iron Star Event Schedule

There are 20 Days of the Iron Star Games.  There are 14 Scored Events, 5 dedicated recovery days, and 1 Awards Ceremony.

Max Effort Squat or Power Clean

  • 10:00 Minute Warmup
  • 3 Attempts – Max 1:00 Minute per Attempt
  • Weights Can Only Be Increased Once Selected.
  1. Elite: For time: 21-15-9 reps of squat cleans (135/95lb) and ring dips.
  2. Champion: For time: 21-15-9 reps of hang power cleans (95/65lb) and band assisted ring dips or 2x Box Dips.

Max Effort Barbell Squat

  • 10:00 Minute Warmup
  • 3 Attempts – Max 1:00 Minute per Attempt
  • Weights Can Only Be Increased Once Selected.

Yoga with Ira and Kinstretch with Paul

  • Skill Work: Pullup, Squat, Press, Thruster
  • Elite: For time: 21-15-9 reps of thruster (95/75lb) and pull-ups.
  • Champion: 21-15-9 reps of thruster 75/55; Banded Pullups or 3x Ring Rows
  • Mobility: Lats and Chest

Max Effort Bench Press

  • 10:00 Minute Warmup
  • 3 Attempts – Max 1:00 Minute per Attempt
  • Weights Can Only Be Increased Once Selected.

The main rules are associated with keeping your head, shoulders, and buttocks in contact with the bench, and your feet flat on the floor. Furthermore, you must pause the weight on your chest before pressing and have a constant forward motion of the barbell.

Coach Ira guides you through a restorative Yin Class.  Coach Paul helps you with mobility in the recovery clinic

  • Skills: Handstand Pushups Practice & Deadlift Technique
  • Elite: For time: 21-15-9 reps of deadlifts (225/155lb) and handstand push-ups (head on abmat).
  • Champion: For time: 21-15-9 reps of deadlifts (135/95b) and Pike Pushups.
  • Mobility: shoulders
  • Skills: Due to the complex nature of this workout, we’ll focus just on demoing the exercise and explaining the scoring.
  • Elite: For Time: complete 150 Total reps alternating on 1 Minute Rounds: Burpees, 75 pound Power snatch, Box jump, 24″ box, 75 pound Thruster, Chest to bar Pull-ups, Rest. This a variation of Hope, modified for time.
  • Champion: 150 Total reps alternating on 1 Minute Rounds: Three rounds of: Burpees, 45 pound Power snatch, Box jump, 18” box, 45 pound Thruster, Banded Pulllups.   This a variation of Hope, modified for time.

Max Effort Barbell Deadlift

  • 10:00 Minute Warmup
  • 3 Attempts – Max 1:00 Minute per Attempt
  • Weights Can Only Be Increased Once Selected.

Yoga with Ira and Kinstretch with Paul

  • Skill Work: Clean and Jerk Technique
  • Elite: For time: 30 clean-and-jerks (135/95lb).
  • Champion: 30 ground to overhead (95/65lb)
  • Mobility: T-Spine Mobility

Max effort squat jerk, push press, or spilt jerk:

  • 10:00 Minute Warmup
  • 3 Attempts – Max 1:00 Minute per Attempt
  • Weights Can Only Be Increased Once Selected.
  • Press from the squat rack.

Coach Ira guides you through a restorative Yin Class.  Coach Paul helps you with mobility in the recovery clinic

  • Elite: For time: 10-9-8-7-6-5-4-3-2-1 reps of deadlift (1.5 BW), bench press (BW), clean (0.75 BW).
  • Champion: For time: 10-9-8-7-6-5-4-3-2-1 reps of deadlift (1 BW), bench press (.75 BW), clean (0.50 BW).

Max Effort Barbell Front Squat

  • 10:00 Minute Warmup
  • 3 Attempts – Max 1:00 Minute per Attempt
  • Weights Can Only Be Increased Once Selected.
  • Elite: It wouldn’t be a true CrossFit Competition Without some Unknown Elements.  This a Workout from your past — come back to haunt you.
  • Champion: No help here — an easier version — just as ruthless.

Yoga with Ira and Kinstretch with Paul

Max Effort Sumo Deadlift Max

  • 10:00 Minute Warmup
  • 3 Attempts – Max 1:00 Minute per Attempt
  • Weights Can Only Be Increased Once Selected.

Awards Ceremony will be at 10AM.  Breakfast to be provided.

Iron Star Games Registration Form

  • Needed for scoring
  • Needed for scoring
  • $0.00
  • Christopher Moore
    3 months ago
    Just recently started at this gym and so far I have enjoyed it very much. The facility is clean and maintained well. No mess to be found as everything has it's place while cleanliness is emphasized here. The array of class options is nice for whatever you would like to get into. Paul has been
  • James D
    a week ago
    Big fan of this gym. Friendly environment, personal attention....Great customer service does a long way. Paul has been nothing short of fantastic to me during my time there. I also feel safe in the COVID environment we are in. Everything was clean and spread out. I’m going to be starting the classes soon (doing personal
  • David Kim
    5 months ago
    Sand and Steel Fitness is the best gym to train in small groups or private sessions in the area. It is refreshing to experience a gym that is constantly updating their training equipment/technology to be leaders in the industry. This gym is so clean you can actually train barefoot without any concern. The owner/training staff
  • E Damp
    2 months ago
    I’ve been in northern Virginia for a bit over a year now, and started researching personal trainers ironically about a month before COVID-19 shut everything down. I wasn’t new to working out, gyms, and figured I had decent fundamentals after years of push-ups being drilled into me. But, after a couple years of persistent pain
  • Paramount S and C
    4 months ago
    I owned a gym in Dallas for 3 years and I have a high standard for strength training facilities. Sand and Steel is premier. I squat, bench, deadlift, overhead press, and power clean, as workout staples and this place had every bell and whistle to intensify my workouts. I used open gym and scheduling and

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Leaderboard

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Elite

Adam Smith

@adamsmith

Bio:

  • 700 Current Score
  • 200 Weight Lifted
  • 213 CrossFit Cumulative Time
Elite

Amanda Smith

@adamsmith

Bio:

  • 700 Current Score
  • 200 Weight Lifted
  • 213 CrossFit Cumulative Time

Men's Elite Class

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0
Cool Number

Women's Elite Class

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Second Place Score
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