You have reached our New Member page. There is a lot of great information here, so I encourage you to click the links and read it thoroughly. If you have questions, please message me or schedule a call.
You’ll need the app to schedule and reschedule classes, view and track your workouts, buy memberships, check-in to class, view your membership agreements, etc. -> Get the App
Discord
Discord is our full featured membership communication platform. We offer promotions, free classes, early access to programs, member support and more on Discord. It’s free for you and it’ll help you get more out of your membership. Setup instructions.
Get your $30 Sign-up Gift Card
If you sign up within 24 hours of your trial class you get a free $30 gift card for our pro-shop. If it was more than 24 hours, it’s a $10 gift card. This offer expires 1 week from your sign-up date, so don’t delay. Contact Coach Paul on Discord to arrange a time to pickup your gift card.
New Member Form
Please fill out our New Member Form to tell us about yourself and what you are looking to get out of your membership. This helps us customize your training and provide you with better support.
View your Membership Agreement
All of your documents are visible anytime in your app.
Committed Club
Every month we offer a bonus to members that reserve 12 classes and post a message on our social feed. View the Committed Club here.
Booking Windows
Late Cancels, Late Reservation Form, and more. Learn all about booking policies here.
Curious about our add-ons? Want to try one for free for a month? Just message Coach Paul and he’ll help set that up.
Referrals
Referrals are a key piece to our business. We provide various bonuses when you refer someone. To get started, just fill out this form.
HSA and FSA
Did you know you can pay your CrossFit or Personal Training with your HSA / FSA account? Click here for instructions. About 30% of our members pay by HSA and save 30% on their membership.
Headphone Policy
Personal Training – No Headphones; CrossFit – Open Ear or Transparency Enabled Headphones; Open Gym – Any style you like. Members aren’t allowed to adjust the stereo. Thanks for your understanding.
Overflow Parking
Overflow Parking Information. 5001 Eisenhower Ave. Alexandria VA 22304. Gate Code: 9508 You can park in any open spot.
CrossFit Shoes:
Still trying to CrossFit wearing your running shoes? Investing in a pair of Nano, Tyr, or Metcon CrossFit sneakers is one of the best investments you can make. Learn more with our CrossFit Shoe Guide.
Forms:
All forms for cancelling a membership, late reservations, etc. are available on our forms page.
Supplement Guide:
A guided tour of all the supplements we sell … coming soon! In the meanwhile, just ask Coach Paul or Coach Dawn for an in-person tour.
Read our Blog!
Paul has written many high quality, unique articles for our blog. As a new member, you are the target audience. Here are just a few of the articles that might be helpful for you.
Master CrossFit movement with 9 essential performance points. Learn Paul’s strategy for analyzing proper start/end positions for safe, efficient training.
Our Community First Culture separates us from many others gyms and CrossFit you may tried. At Sand and Steel, you come to get in shape, but you stay for the community and friendships.
Discover how Sand & Steel’s Pay It Forward Culture creates a supportive, inclusive CrossFit community. Learn how members inspire each other and grow stronger together.
Want to crush your fitness goals in 2025? At Sand & Steel, we’ve seen firsthand what makes people succeed—and what holds them back. This isn’t just about showing up; it’s about embracing a transformation. Based on over a decade of coaching experience, here are the top six traits you’ll need to thrive in our gym: a positive mindset, a focus on overall health, coachability, a willingness to tackle weaknesses, unwavering consistency, and setting realistic goals. Ready to unlock your full potential? Keep reading to discover how these traits can help you achieve lasting results.
Hitting the gym solo can be a great starting point, but if you’re serious about achieving your fitness goals efficiently and safely, investing in Sand and Steel’s Personal Training is a game-changer. We handle the programming and the customization. We teach you how lift properly and scale the workouts to your level. We provide you with professional-athlete level workouts that are adjusted and modified to fit your body at your fitness level. Learn more about the benefits of personal training vs. doing your own thing at the gym. Fully cited with recent research papers, this article explores the scientifically-backed benefits of personal training vs going solo. Personal Training is an investment in your body and your healthy.
Imagine moving with effortless fluidity, recovering quickly from intense workouts, and consistently hitting new PRs. This isn’t a fantasy; it’s the reality for athletes who prioritize recovery and movement health. This post is your comprehensive guide to the world of recovery and movement therapies, exploring everything from foam rolling to IASTM, so you can unlock your body’s full potential and reach new heights in your CrossFit journey.
Walking into a CrossFit box for the first time can be overwhelming, especially when you see the array of gear people are using. What’s essential? What’s optional? This listicle breaks down the must-have and helpful equipment for CrossFit, demystifying the gear and helping you make informed decisions about what’s right for you. Whether you’re a seasoned CrossFitter or just starting out, this guide will help you gear up for success.
Improving your health through CrossFit is a long term commitment. Like all forms of fitness, CrossFit takes consistency and practice to get it right. A great coach can go a long way to helping you make the right decisions early on. But with the adrenaline flowing and loud music pumping, even the best intentioned CrossFit athlete can make the mistake of prioritizing intensity over proper mechanics and rigorous consistency.
Way back in 2016, Greg Glassman published this simple chart, and to be honest it never made any sense to me. It was in my CrossFit Level 1 manual and I had seen it referenced from time to time in the CrossFit Journal. Greg’s visualization could have been better, but his point couldn’t be any more profound. Fitness and Wellness can be measured based on a Sum of health markers. The higher the sum, the greater your level of fitness and wellness.
Straight-up and unabashed Coach Paul answers the tough questions about running for the CrossFit athlete. Questions like: whether you really need to run to do well in CrossFit. Or, whether CrossFit will help you run better. Plus, Paul shares some of his best videos and tips on mobility for running and running technique, including his top 18 Stretches and Mobility Drills for Running.
