Event Newsletter

Events

Planned Events at Sand & Steel CrossFit Open: Begins February 29. Paul organizing. Hyrox DC: March 2. Paul organizing. Ex2 Wakefield: March 3, 2024 Ex2 Hemlock: March 17, 2024 Festivus … Read more

Kinstretch Class Flows for Beyond Stretch

Kinstretch Class Flows in Beyond Stretch

In the Beyond Stretch Private Mobility Sessions and Classes, we use methodology from FRC / Kinstretch, and Mobility WOD / Ready State to improve flexibility, strengthen end-range of motion, and build resistance to injury. But what does a Beyond Stretch “Flow” look like? Below, we’ve provided many example Beyond Stretch Flows based on Functional Range Conditioning and Kinstretch methodology.

About Us

New Member Overview: Thinking about Joining Sand & Steel Fitness? Learn more about our CrossFit classes, personal training, and community events.

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Pride Throwdown 2023

Pride ThrowDown is a Five-Round Knockout-Style Team-Based CrossFit Competition in support of our LGBTQ members. Pride ThrowDown also features a rescue bracket if your team gets knocked out early. Enjoy Starbucks Coffee, Breakfast (Bagels, Fruit, Pastries), Lunch (Gourmet Sandwiches & Salad), and Desserts throughout the competition. Featuring over $850 in awards and prizes — this is an event not to miss. Pride ThrowDown also includes Four Weeks of Prep Classes to get you ready for the competition. Volunteers Wanted!
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Mobility Training

Mobility vs Flexibility vs Yoga vs Stretching

Exercise is essential for good health, but I am assuming you already know that.  But did you know Mobility Training is just as essential?  Do you even know what Mobility Training is and how it differs from concepts like flexibility, yoga, and stretching?  That’s what this article is all about.  Because without sufficient mobility, you cannot be all that you wish to be.  This applies whether your chosen craft is golf, strength training, CrossFit, or endurance running.  You are not as efficient as a runner, you are more likely to get injured as a golfer, you are slower in CrossFit than you ought to be, and as a powerlifter, your recovery times are slower.  Mobility is critical for all sports and physical activities.  Period.

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New Member Setup

Please follow the below instructions to setup your membership. Setup Steps: Discord: Use: member support messaging, coaching questions, event planning, schedule updates, etc. Install: Create a membership with Discord via … Read more

What is Sand and Steel Fitness Opt

What is Sand and Steel Fitness?

What is Sand and Steel Fitness? We are Virginia’s premier CrossFit and Powerlifting gym.   https://vimeo.com/555186453 Personal Training, CrossFit, Mobility, Nutrition and More Beginner-friendly: Yes, we are a safe starting place if … Read more

Beginner CrossFit Class

Beginner CrossFit Class

Learn how to CrossFit safely in our Beginner CrossFit Class.  Expressly designed for beginners, the Beginner CrossFit Class focuses on teaching you the fundamentals correctly.

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Beyond Stretch Class

Beyond Stretch is based on FRC, Kinstretch, FMS, and the Ready State Mobility Programs.  This class builds flexibility, strength, and helps prevent injuries caused by muscle imbalances.

Butts and Guts Class

Butts and Guts

A Powerlifting Strength Class For Your Posterior Chain and Core. Highly scalable and adjustable for members with injuries and those who need modifications. Butts & Guts features strength training lifts with reasonable rest periods to improve your strength and improve mechanics. Butts and Guts … deceptively challenging workouts that you will feel for days.

Iron Star Games Excuses Opt

Top 10 Reasons Not to Join the Iron Star Games

Have you registered for the Iron Star Games Yet?  No?  Well, your coach will be asking you to register soon.  So I’ve compiled the top excuses you can use as a basis for saying no.  Hint, I’ve also explained why each reason isn’t reflective of the reality of the Iron Star Games. 🙂

Beginner CrossFit Powerlifting Class

Beginner CrossFit Strong

Our Beginner Powerlifting Class focuses on teaching the foundational powerlifts & Olympic lifts. This beginner strength class includes mobility training to improve your shoulder mobility, core strength, and hip control.

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