CrossFit OnRamp
Semi-private CrossFit lessons and workouts with Coach Paul. Expertly designed to help you get the most out of your CrossFit Membership.
CrossFit OnRamp
OnRamp is a 30 workout program designed for beginners, intermediate, and Rx athletes. It includes training on exercise technique, scaling on how to adjust the workouts to your level, and help with gymnastics progressions and mobility. OnRamp classes are Tuesday at 5PM, Thursday at 5PM, and a two-hour class on Sunday at 8AM. You can also try OnRamp during your All Access Trial Pass.
Class Structure
OnRamp features semi-private coaching to help you learn CrossFit quickly and safely. OnRamp classes include independent adjustment to the workouts so that each athlete has the best scaling possible. Of course, OnRamp sessions include a full, hard-hitting CrossFit workout, but Paul also teaches you the thought process behind the programming so that you can better understand CrossFit as a training regime. In addition, Sunday OnRamp includes an enhanced mobility session at the end to promote recovery.
Why OnRamp?
We want you to spend time with Paul directly so that he can tailor your experience to provide you with a path to success. When he has seen your fitness level, movement patterns and exercise technique, he can better coordinate with our entire coaching staff to ensure you have the best experience possible. This enhances safety for you and all of our athletes.
Coach Paul’s Experience
Look around… there are no coaches in Virginia with more experience and more certifications than Coach Paul. With over 30 certifications in CrossFit, Yoga, Mobility, Powerlifting, Olympic lifting, Functional Aging and Nutrition, no one will help you get started more safely.
Start Stronger with OnRamp
Paul hand-built the OnRamp program. These workouts have been refined and updated to be the best 30 intro workouts CrossFit can offer. Paul is a master of coaching these workouts. He coaches these same 30 workouts, three days a week, year after year. He coaches them to members just like you.
OnRamp Sequencing
You take OnRamp and CrossFit Classes / Personal Training at the same time. In essence, you do not need to finish OnRamp to take classes. As you take classes you will encounter elements that you’ll have questions on. Bring those questions to your OnRamp sessions.
PDF Copy of OnRamp Program Included
Rolling 3-month members receive the full 50-page color OnRamp Coaching Lesson Plan that Paul uses to coach OnRamp. The download includes updates for life and will be made available to you on your first day of class.
Nutrition Guide
Rolling 3-month members also receive a complete CrossFit nutrition guide with meal plans, best practices, and lots of recipes. Yours free when you attend your first Sunday class.
Sunday OnRamp:
- Double the Session Time;
- Half the Members;
- Twice the Scaling and Customization;
- A More Effective Workout; and
- Enhanced Mobility and Recovery.
Tuesday OnRamp:
Focused on more challenging exercises like: double-unders, muscle-ups, handstand pushups, pistols, rope climbs, and handstand walks. Better for more experienced members.
Thursday OnRamp:
Focused on simpler exercises like: the deadlift, pullup, medball clean, front squat, burpee, barbell clean, and barbell snatch. Better for less experienced members.
Why CrossFit Onramp?
Starting at Sand and Steel, we want you to spend time with the owners directly, tailoring your experience to provide you with a path to success. When the owners have seen your fitness level, movement patterns and exercise technique, they can better coordinate with our entire coaching staff to ensure you have the best experience possible. We provide that experience through CrossFit Onramp.
CrossFit Onramp Beginners
CrossFit Onramp Beginners helps you learn how to CrossFit safely. It features semi-private classes on Foundational CrossFit exercises like: the deadlift, pullup, medball clean, front squat, burpee, barbell clean, and barbell snatch.
- These are Foundations Semi-Private Classes featuring challenging workouts professionally scaled to your fitness level and experience.
- Learn the fundamental exercises of CrossFit so you don’t get hurt.
- Improve your technique on gymnastics and Olympic lifts.
- Master principles of scaling so you can have a great workout every time.
- Identify & correct pattern faults in common exercises like squats, swings, and lunges.
- Gain insight into sources of your own mobility and strength weaknesses so you can improve your own foundation.
CrossFit Onramp Advanced
CrossFit Onramp Advanced teaches the more advanced CrossFit exercises. Exercises like: double-unders, muscle-ups, handstand pushups, pistols, rope climbs, and handstand walks.
- Learn more challenging exercises of CrossFit.
- Improve your technique on gymnastics and Olympic lifts.
- Scaling on complex gymnastics exercises.
- Identify & correct pattern faults in kipping and handstands.
- Gain insight into sources of your own mobility and strength weaknesses so you can improve your own foundation.
Inclusive Culture and Community
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Additional information
| Membership | 4 Classes, Month to Month, Rolling 3 Month, Single |
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8 reviews for CrossFit OnRamp
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Chris –
I have been going to Sand and Steel now for about a year and I couldn’t be happier. When I first started I took advantage of this starter pack because it was a great way to get an intro into the gym and see what they were all about. Not gonna lie I was a little intimidated to work with one of the owners, Dawn or Paul, but while I was in this starter pack I ended up trying out both and I couldn’t have been happier. Both definitely have a different approach in their training styles but both also work really well in tandem with each other. You can tell that they have put a lot of effort into making sure your workout is not only effective but challenging. I always leave with a sweat. This starter pack. as I mentioned, was a great way to get a feel for how the personal training sessions worked and how effective they are. I have been coming for more ever since I started over a year ago and I plan to continue coming from here on out
Ginny –
Trainers are competent, cheerful and know their stuff. Haven’t been going long, but so far so good!
Nicky –
I’ll be honest, I was a little intimidated watching everyone training with Dawn and Paul. Eventually I decided to try Sand & Steel and am so thankful I did. Paul and Dawn write unique custom workouts for me and all the other members. People of all fitness levels can walk away from the training session feeling as though they got a great workout in and wanting to come back for more. I’ve had trainers who are constantly on their phones and not making sure you have proper form to trainers who are attentive and pay attention to their client. Sand & Steel is a whole new level of organized Professional training. If you’re a newbie or have been exercising for years, I highly recommend Sand and Steel!
Michael –
Paul Roberts is THE BEST! I’ve only been with Sand & Steel for 2 months, but it’s had a significant positive impact on my life. I didn’t think 2 hours a week could make such a big impact. It’s the best two hours I spend each week. I also greatly appreciate how Paul is able to explain the scientific, biological, and physiological basis of the exercises that we do as well as all the nutrition questions that I ask him. Knowing the why behind everything helps. Here are the physical and mental benefits that I’ve experience in just 2 months: Physical Benefits – lost weight, lost inches around my waist, arms, and legs, cholesterol went down to a healthy level, and I have more energy. What more could you ask for??? Mental Benefits – I started to see Paul when I was extremely stressed and twigged out and in 2 short months I’m able to see the stress slowly melt away. This started off as a physical thing for me and the physical benefits have been great, but the mental benefits is what keeps me going. The endorphins are flowing and it feels great! Paul is beyond awesome and I couldn’t have asked for a better personal trainer.
Michelle Dunkin –
Upon turning 30, I decided it was time to add some strength training to my life (apparently you lose a 1/2 pound of muscle each year after 30… Seriously, google it!). I’m an avid power walker & enjoy some light yoga, so I was pretty intimidated by going to a strength training gym but read all the great reviews and decided to try it out. From my first session, I was impressed with the non-judgmental & welcoming atmosphere… Great for busy professionals to work hard. Unlike other gyms I’ve been too, you get a full hour of personal training. My schedule fluctuates often, but Sand & Steel has great electronic booking software. I’ve trained with all the different coaches, Dawn, Brian, Max, and Paul … all are great in their own ways. They aren’t competing with each other for business, so they encourage their clients to switch it up… Which I highly recommend considering. For the first time in my life, I can actually do a push-up. My clothes are loser & things are a lot more toned. An unexpected benefit? My posture has seriously improved…. I do a lot less slouching & I’m at least a 1/2 inch taller! Oh, and I haven’t had to untag myself in a picture on Facebook in months 🙂
Victor –
One of the best experiences I have had when working out in a gym. All of the coaches, yes I said ALL, are very attentive to what your body is saying. Constantly checking in to make sure your not feeling something you shouldn’t be while doing a workout. I have a few issues with my hips and lower back and they been helping me try and either find ways to correct my hip issues and also strengthen my lower back so I don’t feel as much pain. Each exercise, even when I had purchased this starter pack, was effective and I even noticed a difference from just the first four (4) workouts I did at Sand and Steel. I highly recommend giving this pack a try, you won’t regret this choice at all.
Ellen Arnold –
Paul has been my personal trainer for a little while now. At first I wasn’t sure if I would be able to work out with him without feeling self-conscious, but his easy going, friendly personality created a relaxed, comfortable atmosphere. He makes each workout challenging, creative and most importantly, fun! Paul is passionate about fitness and it shows through the energy and enthusiasm he brings to every session. He also places a high value on correct form with each exercise, and he motivates me to push past my perceived limits to get results. I really like his diverse training methods, individualized exercise programs; challenging yet achievable goal setting. His professionalism, extensive knowledge and enthusiastic commitment to his work and clients provide the perfect scenario for success and sets foundations for a new healthier lifestyle. My friends and co-workers have really noticed a difference and I’m feeling better about myself every week!
Jamie –
There is no one like Dawn! She is an incredible trainer and one of the most wonderful people on the planet! I’ve been working out with her for almost 9 months and my body is changing in ways I could have never imagined. I feel so strong–it’s amazing! It’s the most fun workout and time flies. She changes things up all the time so you’re challenged and works within any physical limitations you may have–she has so many different exercises and modifications that you always feel safe and she sets you up for success (and she does lots of the exercises with you) 🙂 She will push you and you will LOVE it!! There is no one more supportive and encouraging and just awesome! I walk out of the gym after working out with her always feeling accomplished, with a smile on my face. She is the BEST!! Training with Dawn has changed my life and I’m so grateful to her.