Butts and Guts

$35.00

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.

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.

No Gimmicks, No Compromises

You Are Here to Get Strong

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.

It’s not OK… not now… not ever.

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 as follows:

  • Members must wear masks at all times in the gym.  This applies to all fitness classes, open gym, barbell club, and personal training members. The mask must cover your mouth and nose.
  • You can briefly remove your mask to drink or to open your phone.
  • 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.
  • Employees are required to wear masks when they are coaching or working with other staff.

Sand & Steel’s Complete COVID-19 and Face Mask Policies can be found here. The entire document is incorporated by reference in its entirety.

3) SSF COVID-19 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.  If you do not check-in, you will be assigned a no-show fee.

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 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.

6) Membership Cancellation Form & Policy

  • 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;

If you are upgrading or downgrading your membership, there is no cancellation fee.  Please use our Membership Upgrade Form to make changes.  Additionally, members are only charged this fee once — the first time they make an early membership cancellation.  So if you come back to Sand and Steel later, there will be no second cancellation fee.  To cancel your membership, please review our Membership Cancellation Policy and fill out the requisite cancellation form.

7) 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.

8) 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.

9) 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.

10) Membership Autorenew

All memberships renew until you cancel your membership. There is no turning off or disabling autorenew. When you are ready to cancel, please fill out the membership cancellation form.

11) Early Membership Renewal

If your membership is limited to a certain number of sessions and you book more than that number of sessions, your membership will renew early to allow you to book that additional session.  For example, our Personal Training 8 membership is valid for 4 weeks.  If you book 9 personal training sessions inside the 4 week period, our billing software will renew your membership on the date of the 9th session.

12) No Rollovers or Time Extensions

Unused sessions do not rollover.  There are no time extensions for unused sessions.  Unused sessions expire automatically at the end of your membership term.   If you are not able to make it to the gym for an extended time period, you should consider placing your membership on hold

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.

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) Apps

  • Zen Planner: to book, cancel, and buy memberships
  • SugarWOD: to view and track workouts and personal records for personal training and group classes. For personal training, you’ll need to record each of your workouts.
  • Kisi: for entry into Sand and Steel Fitness
  • MyFitnessPal: for tracking food for nutrition coaching

17) 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.

18) 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.

19) 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.

20) 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.

21) 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.

Equipment Overview

Optimal Equipment is the equipment that we use at Sand and Steel.  It is usually the best equipment money can buy and is the best suited for these types of workouts.

Minimum Equipment: for some of our Online Fitness Classes, there are some types of equipment that will be used frequently.  Not having the minimum equipment may significantly impair the functionality of the workout.

Recommended Equipment means that the equipment is sometimes used and is generally not vital to the execution of the workout.

Fire Flow Equipment

Optimal Equipment

Yoga Mat

Two Cork Yoga Blocks

One Yoga Strap

Minimum Equipment

Yoga Mat

Recommended Equipment

Two Yoga Blocks

Yoga Straps

Butts & Guts Equipment

Optimal Equipment

Hip Thrust Barbell

Bumper Plates

Barbell Sponge

Hip Thruster Bench

5 Pack of mini bands

Dumbbell set 5-50lbs

Minimum Equipment

Olympic Barbell

Weight Plates

Barbell Sponge or some sort of padding for the bar

10-14 inch soft Bench or pad

Medium resistance mini band

Light, Medium, and Heavy Dumbbell or kettlebell

Recommended Equipment

Same as Minimum Equipment

CoreFit Equipment

Optimal Equipment

TRX Gen IV Suspension Trainer

TRX Rip Trainer

NextGen Bosu Ball

Rogue Competition Kettlebells 24KG, 16KG, 14KG, 12KG

Two 15lb Dumbbells

Minimum Equipment

TRX Gen III or GenIV Suspension Trainer, Jungle Gym Trainer, or a TRX Alternative like Keafols.  Alternatively, exercise tubing and Olympic rings can be used in place of a suspension trainer.

TRX Rip Trainer, Rip Trainer Alternative, or a Homemade Variation (one PVC, Two Zip Ties, and Two Exercise bands)

Any model Bosu Ball, Bosu Alternative or similar balance trainer

Any Cast Iron kettlebells Heavy, Medium, and Light

Any pair of light dumbbells

Recommended Equipment

Same as Minimum Equipment

Beyond Stretch Equipment

Optimal Equipment

Soft Gym Mat 6ft x 6ft

Two Massage Balls

Two Cork Yoga Blocks

Two Foam Yoga Blocks

One 5 foot PVC Pipe with 3/4 to 1 inch diameter

5 Pack of mini-bands

12 inch Triggerpoint Foam Roller

Padded Plyobox

Minimum Equipment

Yoga Mat or Carpet

PVC, Broomstick, or any type of pole

Any Brand Foam Roller

Recommended Equipment

Two Lacrosse Balls

Soft, elevated platform (e.g. a yoga mat on a chair)

Butts and Guts Fitness Class
Butts and Guts
$35.00

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