Comments, Questions, Requests?
If there is anything you want to us cover in the consult or any other information/questions you'd like to add. Please do. We will read everything you write.
What is Your Instagram Username?
We have various discounts available for members that use Instagram. So please provide us with your Instagram handle so we can get your rewards account setup.
We are @sandandsteelfitness. Paul is @Paul_SSCF and Dawn is @dawn_sscf.
Member Status *
Check the Appropriate Box
New Member Information Phone * Address
* Gender * What pronouns do you use? *
Check the pronouns that you are comfortable using and would like others to use when referring to you.
Date of Birth *
MM slash DD slash YYYY
Age? * Height * Weight in Pounds * Health History Do You have any Current Injuries? *
Include any type of pain in joints, muscles, back, neck, etc.
Please Describe Your Current Injuries Are you looking for our help with any of your injuries? How can we be of help? * Do You have any Past Injuries? *
Include any type of pain in joints, muscles, back, neck, etc.
Please Describe Your Past Injuries Services Which Services Interest You? *
Click the services that you are interested in discussing right now
How Many Hours of Personal Training Have you Done? * How Many Hours of Yoga Have you Done? * Personal Training Experience *
Which gyms have you done personal training in the past? What are some of your likes and dislikes about your previous experience? What features of a CrossFit class are important to you? What are you looking for in Personal Training with Sand and Steel?
How Many Hours of CrossFit Have you Done? * CrossFit Experience *
How many total CrossFit classes have you attended? Which gyms have you done CrossFit in the past? What are some of your likes and dislikes about your previous experience? What features of a CrossFit class are important to you? Please specify whether took CrossFit at a registered CrossFit Affiliate or whether it is was another gym offering training they said was similar to CrossFit (HITT, Orange Theory, F45), etc.
Private Sessions Which Personal Training Sessions Are You Interested In? *
Check the boxes for the services that you'd like us to discuss with you on your consult
How Important is Mobility / Flexibility / Corrective Exercise to you? * Private Session Frequency *
About How Many Times Per Month Would You Like to Come to Sand & Steel For Private Sessions. Pricing is $70-$85 per session
CrossFit Which Group Classes Are You Interested In? *
Check the boxes of the classes you would like to try.
Group Class Frequency *
About how many classes per month do you plan to attend?
Open Gym What is your Experience with CrossFit or Powerlifting? * What Kind of Training Do You Plan To Do At Sand and Steel? *
How do you plan to train?
When do you plan to workout at Sand and Steel? *
E.g. Fridays at 6PM; Saturdays 12-2PM; etc.
The 8 Aspects to Workout Program Design When we build new programs at Sand & Steel, we design it to have a primary and secondary focus. To help us pick the optimal program for you, please rank the following workout program aspects in terms of importance to you.
Health Emphasize improving internal health and energy levels.
Appearance Emphasize looking better with focus on looking trim and fit (mixed weight loss and muscle building/sculpting)
Hypertrophy Emphasis on muscle volume development e.g. Bodybuilding style programming.
Strength Power Lifting or Functional Strength Training.
Weight Loss Some of our programs are designed to burn fat -- pure and simple. Bring the Sweat.
Mobility and Flexibility Build the requisite flexibility and neurological control (coordination) to enable specific joints and muscles to perform a specific exercise correctly.
Corrective Exercise and Recovery If you are already in pain, we can help by providing you with the corrective exercises to strengthen the biomechanical weaknesses causing your pain.
If you are not in pain, but you are susceptible to injury (e.g. bulging discs, rotator cuff injury, history of pulling hamstrings, etc) we can analyze your movement patterns, and build muscle to strengthen weaker areas to improve your resistance to re-injury. Conditioning and General Physical Preparedness Build the capacity to do workout or athletic activity that comes in your way. Last longer playing tennis, ski that extra run at 4:00PM, and generally have more energy for every day tasks. Conditioning builds willpower and the ability to keep going when others quit. Choose Your Primary Goal *
E.g. Which of the following 8 Aspects is Most Important to You.
Choose Your Secondary Goal *
E.g. Which of the following 8 Aspects is second most Important to You.
Do You Have any Comments about your Goals to Add? How Intense Do you Like to Train *
Perfect Form and Safety Are Always Prioritized at Sand & Steel. Still some people like more or lesser intensity
Describe the kind of Programming / Training you are looking for. *
In your own words, please describe the kind of personal training program you are looking for. We modify workout programs to fit our client's goals, injuries, and capabilities.
Special Occasions & Events
Is there an event that you are preparing for? Maybe it's beach vacation in August and you want to wear a bikini. Maybe you are running a Spartan Race in September. If there is an event that you have scheduled or plan to schedule, please let us know. This way we can consider progressions during your program.
Workout Programming Preferences My Current Fitness Regime Includes: *
Yes, we can build you a program that works with your other fitness programming.
Have you hired a personal trainer before? What was your experience with that coach? Do You have any fitness or yoga certifications? * Last Step If you decide you to signup, how long are you planning to be a member? *
Personal training and CrossFit take some time to learn. Most people start to see significant changes in 12-16 weeks.
Where Did You Hear About Sand and Steel? * What Did You Search For? * Who Referred You? *
We will give your friend a great referral bonus.
Who else are you considering?
We are happy to provide you with information about all fitness and training companies in the Alexandria VA area.
There are lots of gyms in Alexandria VA ... what made you decide to try us out? * We carefully review every new client intake form we receive. Will contact you back as soon as possible.