Butts and Guts

From $5.60 per class

A strength class that shapes your butt and chisels your stomach. Featuring the hip thruster and accessories for the hips and core, Butts and Guts not only makes you functionally strong, it makes you look Instagram fit

The Butts and Guts Class

Butts and Guts is a strength class that shapes your butt and leans out your stomach.  Butts and Guts is an original program built by Dawn Anderson.  In designing the Butts and Guts class, Dawn draws from the conjugate powerlifting system, the works of Bret Contreras, and Muscle Activation Techniques.

Central in its design is the maintenance and restoration of proper hip and lower back stability.  A true Exercise-is-Medicine based class, Butts and Guts reduces unnecessary stress on your knees and loading on your back caused by poor body mechanics.

Butts and Guts builds a foundation of strength for all activities you might want to do.  Whether you share Dawn’s passion for powerlifting, or you just want to run better with fewer injuries, Butts and Guts is a safe and highly effective class.

What about my Arms?  Butts and Guts incorporates a wide variety of pushing exercises (e.g. burpees, presses, etc.) and pulling exercises (bent over row, curls, dumbbell cleans, etc.)

Scaling Butts & Guts. Dawn designs the Butts and Guts class so that is accessible to beginners and challenging to advanced athletes.

In-Person Training: our Butts & Guts class is available as part of our personal training program.  It is one on one and highly customized to the individual member.

Butts and Guts Live Class: included with our Combo Membership and Fitness class memberships.

Butts and Guts Livestream Virtual Class: we also offer an Online Butts & Guts class that you can do virtually at home.

Required equipment for Online Zoom Fitness Classes: a barbell, dumbbells, minibands, furniture sliders, and a 12-16-inch soft bench.

Butts and Class Sample Class & Workout

Butts & Guts Gear

Barbell, Plates, Dumbbell or Kettlebell, Miniband

Butts & Guts WOD #1302: Hip Thrust

Hip Thrust General Warmup:

  • 1 min Hollow Holds
  • 1 min Locust Pose
  • 30 glute bridges
  • 30L 30R banded clams

Scoring: Checkbox

Skill Workout:

  • 20 Dumbbell Box Step-ups
  • 10 Abmat crunches

Scoring: Checkbox

Hip Thrust:

Hip Thrust

  • 5 reps
  • 5 reps
  • 5 reps

Scoring: Load (Time Cap 15 Minutes)

Accessories:

Step-Ups and Crunches AMRAP 12 Minutes

  • 20 Box Step-ups 20″ with 25/15 LB dumbbells
  • 20 Situps Situps go up by 10 reps every round.

Scoring: Rounds + Reps

Butts & Guts WOD #1305 Deadlift

General W/U: 5 min

1 Round

  • 20 Bridges
  • 20 Seated (on Floor) Banded Abduction
  • 20 Knee Banded Good Morning

Scoring: Checkbox

Skill Workout

  • Deadlift Pattern with PVC
  • Turkish Getup Step-Through Sequence 2 per side
  • Quadruped Banded Glute Kickbacks Setup and Mini Band

Scoring: Checkbox

Deadlift 3×8

Deadlift 3×8

  • 8 reps
  • 8 reps
  • 8 reps

Scoring: Load (Time Cap 15 Minutes)

Accessories

3 Rounds

  • 10 Russian Situp Left & Right
  • 20 Quadruped Banded Glute Kickbacks Left & Right

Time Cap: 12 min
Scoring: Load

 

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The following terms and conditions apply to all packages.  Buying a training package of any type constitutes acceptance of the below Membership Policy.

1) Zero Tolerance Policy for Discrimination, Bullying, or Creating a Poisoned Workout Environment.

We accept no justification for ANY Discrimination, Bullying, or Creating a Poisoned Workout Environment.  Any member or employee found to be in violation of this policy IN OR OUT OF SAND AND STEEL FITNESS will have their membership canceled or employment status terminated.

Discrimination: treating people differently, negatively, or adversely because of: race, color, ancestry, place of origin, political belief, religion, age, sex, sexual orientation, marital status, family status, or physical or mental disability.

Bullying: attacking and diminishing another by subjecting a person to unjustified criticism and/or trivial fault-finding, humiliating the recipient (especially in front of others), and/or ignoring, overruling, isolating, and excluding the recipient.

Poisoned workout environment: is behavior that creates a hostile or offensive place to workout. Examples include sexual, racial or religious insults or jokes, or abusive treatment of a member or an employee.

2) COVID-19 Policies

Sand & Steel’s COVID-19 Mask Policy is available at:

Face Mask Policy Updated May 19, 2021

  • All personal items water bottles, phones, masks, etc. must be kept in cubbies.  You may not put them on the floor or on equipment.
  • You must maintain a social distance of ten feet from other members when you are working out.
  • You must maintain a social distance of six feet in the lobby.

3) SSF Sick Policy

You may not train with any cold symptoms whatsoever, including but not limited to:

If you have had potential exposure to Covid-19 in the last 14 days;
Have a fever (100.4 degrees Fahrenheit or higher) or a sense of having a fever;
Have a new cough that cannot be attributed to another health condition;
Have new shortness of breath that cannot be attributed to another health condition;
Have new chills that cannot be attributed to another health condition;
Have a new sore throat that cannot be attributed to another health condition;
Have new muscle aches that cannot be attributed to another health condition or specific activity (such as physical exercise);
You may not train at Sand & Steel for 14 days from the first onset of any of the above symptoms.

4) Checking In

Checking in: you are required to check in with your personal trainer, through the app, or online at our member connect portal. While coaches may remind you, it is ultimately your responsibility to check in. If you do not check in, the session will be counted as a no-show, even if you were in fact present.  It doesn’t matter if you sign the COVID-19 log either.  If you do not check-in, you will be assigned a no-show fee.

For the sake of any ambiguity, you should only check in to a session that you actually attend.  From time to time we encounter a member that tries to bypass our check in policy by checking into a session that they do not actually attend.  The first time this happens you’ll be issued a warning.  The second time, you’ll be charged a $50 false check-in fee.  Do not attempt to frustrate our check-in policy by checking into sessions that you did not attend.

5) Booking Policy

A) Personal Training

  • Personal Training Sessions may be booked 6 hours to 2 weeks in advance.
  • Early Cancellation is 24 or more hours before your scheduled session. Early cancellations are done through the website or app. Early cancellations have no cancellation penalty.
  • Late cancellations will result in you losing your session unless it’s for an emergency.

B) Group Classes

  • Group Classes may be booked 2 hours to 2 weeks in advance.
  • Early Cancellation is 2 or more hours before your scheduled session. Early cancellations are done through the website or app. Early cancellations have no cancellation penalty.
  • Late cancellations will result in a late cancellation fee $5 unless it’s an emergency (within 2 hours of the scheduled time).
  • No Show: you will be charged $10 as a no-show fee for taking another member’s spot and not attending the session.

C) Open Gym

  • Open Gym may be booked 1 hours to 2 weeks in advance.
  • Early Cancellation is 2 or more hours before your scheduled session. Early cancellations are done through the website or app. Early cancellations have no cancellation penalty.
  • Late cancellations will result in a late cancellation fee $5 unless it’s an emergency (within 2 hours of the scheduled time).
  • No Show: you will be charged $10 as a no-show fee for taking another member’s spot and not attending the session.
  • Open Sessions are one to two hours long.  Some sessions are front of the gym only.  Some are back of the gym only.  Most of them are full gym.  Just check the schedule for availability.  You cannot come in early (e.g. at 9AM when you book 10AM) or leave late stay until 1PM when you book your session at 10AM.)  It’s not complicated, book the time slot that you want to come into the gym.  You only need 1-hour notice to book your session online.

6) Membership Early Cancellation Fees

As long as you have at least one active membership, there is no early cancellation fee. So if you are simply canceling your membership so that you can purchase a new one, you will not be charged a fee. If that’s what you are doing, be sure you purchase your new membership before submitting the Membership Cancellation form.  Or you can use the Membership Change Form to change one membership into another.

  • Cancellation fee is $100 if you cancel within 60 days of your enrollment date;
  • Cancellation Fee is $50 if you cancel within 120 days of your enrollment date;
  • Cancellation Fee is $0 if you cancel after 121 days of your enrollment date.

7) Membership Autorenew & Cancellation Policies

Unless your purchase a Pack-based membership, all memberships renew until you cancel your membership. There is no turning off or disabling autorenew.

Memberships can only be canceled by filling out the Membership Cancellation Form. You cannot cancel your membership by emailing the staff or owners, telling a coach in person, sending a text, calling on the phone, etc.  Cancellation requests are processed 10AM-8PM EST. Cancellation requests received after 8PM EST will be processed the next business day.

Timing Your Cancellation Properly. If you are on a membership with a limited number of sessions (e.g. Personal Training 4 or Combo 8), you will want to wait until you attend your last session and then submit this form once you attend the class. Your membership will automatically renew at 10PM if you do not cancel it beforehand.

Early Membership Renewal.  Our booking software is configured such that your membership will automatically renew at the earlier of:

  • at 10PM on the day you use your last session or
  • at the scheduled time period (e.g. one week, four weeks, or one month, etc. as the case may be)

So if you use your combo 8 membership in only 20 days, your membership will renew on day 21.  If you only use 7 of your 8 “combo 8” sessions, your membership will renew in one month.  Keep in mind that unused sessions do not rollover.

You can cancel a membership at any time and for any reason. Cancellations are immediate. You cannot cancel a membership for a future date or after a certain number of sessions are used. If you have any unused sessions, you will lose them. If you have booked any future sessions, they will be unbooked and canceled.  We do not prorate or credit back unused memberships. Cancellation requests are processed 10AM-8PM EST. Cancellation requests received after 8PM EST will be processed the next business day.

8) Accidental Renewal / Refunds

Although we have explained how our autorenewal process works, on occasion, some members forget the above information and request a refund after their membership has renewed. If you request a refund after your renewal has been processed, you’ll be presented with an option to apply 100% of the renewal amount as a store credit (which doesn’t expire and can be used to purchase a future membership) or receive a refund minus a 20 % administration fee to cover the accounting, administrative, and credit card transaction fees involved with your return. Processing membership returns is very time consuming and expensive, which is why most gyms don’t offer refunds for any reason whatsoever.

9) Late Cancellation Form & Policy

If you would need to cancel your reservation within the time window, please review our Late Cancellation Policy and fill out the requisite late cancellation form.

10) Late Reservation Form & Policy

If you would like to reserve within the time window, please review our Late Reservation Policy and fill out the requisite late cancellation form.

11) SSF Standard Sick Policy

Policies When You Are Sick: To protect all clients and trainers, we won’t train you if you have visible symptoms of being sick. It doesn’t matter whether you are contagious or not. Exception: you have symptoms and a Dr.’s note that says you are not contagious. It’s impossible to sterilize every surface you might touch. Because we have a responsibility to our other clients, we will turn you away if you come to the gym sick or display any symptoms of being sick. You might say, “I’m not sick… it’s just allergies.” If it’s just allergies, take some Claritin and you won’t have any symptoms. Symptoms = no workout.

12) Time Extensions

We allow members to request an extension of time on Personal Training 5 Pack and Personal Training Pack 10 only. Requests for extension of time for other membership types will not be honored. Sessions do not Rollover over on Personal Training Memberships or Combo Memberships.

13) Hold Form & Policy

If you would like to put your membership on Hold, please review our Membership Hold Policy and fill out the requisite hold form.  Holds cost $20 unless you meet one of the exceptions (injury, illness, or military orders.)

14) Open Gym Rules

The Open Gym Rules available at https://www.sandandsteelfitness.com/product/open-gym/ apply to this agreement.  For everyone’s safety, you are required to follow these rules at all times.

15) Session Length

  • Personal Training is approximately 45 minutes long.
  • Group Classes are approximately 45 minutes long – you can only book one group class session per day.
  • Open Gym is 2 Hours long

16) Sneaker Policies

You’ll need a dedicated pair of sneakers for the gym.  We recommend Nobulls, Metcons, Nano, Innov8, Chucks, Yoga Socks, or similar.  Please make sure your shoes are clean when you enter the gym. This policy is designed to keep the gym clean, and your knees and ankles safe.

17) Personal Items

Do not leave any personal items in the gym after you leave.  Sand & Steel is not responsible for any items you leave in the gym.  Due to safety issues associated with COVID-19, Sand & Steel does not maintain a lost and found.  Items left in the gym after it closes will be discarded.

All Personal Items like Water Bottles, Keys, Phones, Masks, etc. must be kept in the cubbies in the gym.  Please see our social distancing article for more information.

18) Photography

Dawn and Paul, occasionally take photos and videos of clients in the gym. We use these photos for marketing and fostering an environment of positivity for all clients. We also share the photos with you during the session to make sure they like them. Photos that coaches take are uploaded to our smugmug account: https://sandandsteelfitness.smugmug.com/ We take care not to publish unflattering pictures, we’ll provide you a copy of the pictures, and make sure you look good to inspire others. If you don’t want your picture taken, just remind your coach during the session.

19) Cancellations of Memberships

Cancellation of Memberships: from time to time, Sand and Steel Fitness discontinues certain types of memberships.  Generally, we cancel membership based on changes in the economy and/or global member preferences.  We may, at our discretion, cancel your membership at any time.  If we cancel your membership, we will determine the value of the unused portion of your membership (by the remaining time in the month and/or number of sessions.)  We place the value of this unused portion into your account as an account credit.  Account credits do not expire, and they may be used to purchase any membership type.  You will be emailed with screenshots of your account so that you understand you are being adequately compensated for the unused portion of your account.

20) General Items

Merger Clause: I understand that this Agreement and the Informed Consent document are the final, complete and exclusive statement of the agreement between the Sand & Steel and the Client with respect to the transactions contemplated herein, and all prior or contemporaneous written or oral agreements with respect to the subject matter hereof are merged herein.

Membership Updates: Sand & Steel reserves the right to update this membership FAQ from time to time.  Any major update to our membership policy will be distributed via newsletter and updated on this document.

  1. Book your classes online.  You can register for one class per day.
  2. You must register for every session you attend. You must attend every session you book. You must check-in on the app for every session you attend. No show fees are $10.  It does not matter if you were really there or if you signed the COVID-19 Safety Declaration.  If you don’t check-in on Zen Planner, you’ll be automatically assigned the no-show fee.
  3. Booking Window: 2 hours to 2 Weeks before the session.
  4. Cancellation Window: 2 hours to 2 Weeks before the session.
  5. Please Arrive 10 Minutes Early.
  6. Sign the COVID-19 Declaration, Wash Your Hands.
  7. Bring your phone, you’ll need to log your workout into SugarWOD.
  8. You’ll need a dedicated pair of sneakers for the gym.  We recommend Nobulls, Metcons, Nano, Innov8, Chucks, Yoga Socks, or similar.  Please make sure your shoes are clean when you enter the gym. This policy is designed to keep the gym clean, and your knees and ankles safe.
  9. Yoga and Beyond Stretch are barefoot or yoga socks.  Bring a mat for Yoga and Beyond Stretch.
  10. Keep 10 feet from other members at all time.
  11. Clean and Dry all equipment you use.
  12. Put all the equipment that you use away.

Review all 10 Safe Barbell Handling Videos Before Attending a Class

Safely Managing a Barbell in your CrossFit Gym 

Free Guest Pass: You may obtain a free guest pass for your friends.  Please fill out our guest pass form.

Butts and Guts Fitness Class
Butts and Guts
From $5.60 per class