CrossFit Powerlifting
The Strong Class

5.00 out of 5
(1 customer review)

$0.00 Your First Class is Free

A Strength Training class utilizing powerlifting and Olympic lifting. You’ll master the Bench Press, Squat, Standing Press, Deadlift, Power Clean, Jerk and many other time-proven techniques to make you stronger. It’s addictive, as you surpass your previous records. If you want to be Strong, this is the class to take.

SKU: Powerlifting Class Alexandria Categories: , , , Tags: , , ,

Strength, Conditioning, and a Bad Ass Workout

Our CrossFit Powerlifting Class features a strength training exercise (like deadlifts or power cleans) in every class.  Workouts are posted on SugarWOD a week in advance so that you can structure your own workouts accordingly.  The programming is based on Starting Strength (Mark Riptoe), Catalyst Athletics (Greg Everette), and Westside Conjugate Method (Lou Simmons).

Our CrossFit Powerlifting and Olympic Lifting Class (STRONG) begins with a dynamic warmup based on the barbell lift we’ll be doing that day. Barbell lifts includes exercises like: 5 x 5 Front Squat, 5-5-3-2-2-1-1-1 Sumo Deadlift; or 3-3-3-3-3 Powerclean. The second part of the workout will strengthen and/or mobilize muscles and joints used in those exercises. For example: for front squats, we might work on improving external shoulder rotation, unlocking T-spine extension, improving ankle mobility, and assisting in recovery for the lats, glutes, and quads.

The main exercises (barbell lifts) you will see are Deadlifts, Bench, Press, Jerk, Clean, Squats, and Snatch.  You will be taught multiple variations of each exercise.  Each class features four skill levels: beginner, Intermediate, Advanced, Expert.  Strong is an excellent fitness class to learn the foundations of proper weight lifting.

Warmups, Skill Workout, Mobility & Cooldowns

For our powerlifting class, we consider which exercises you should do so that you perform better at the barbell lift of the day.  Some of those exercises become the warmup and skill work.  Some exercises become the tissue mobilizations and cooldowns at the end.  Corrective exercises are used in both the warmup and skill work to reinforce good exercise patterning.

Strong Powerlifting Class Strength Training

Our Powerlifting Strength program is available on SugarWOD for members with an existing account.  For strength: the program rotates between: squat, deadlift, press, and clean.  We rotate versions of each exercise to maintain symmetry and decrease risk of injury:

Squat Variations (Powerlifting Class)Deadlift Variations (Powerlifting Class)Clean Variations (Powerlifting Class)Press Variations (Powerlifting Class)

Back Squat

Front Squat

Low bar back squat

Box Squat

Split Squat

Conventional Deadlift

Sumo Deadlift

Romanian Deadlift

Stiff Leg Deadlift

Single Leg Deadlift

Power Clean

Squat Clean

Sumo Deadlift

High Pull

Hang Clean

Bench Press

Overhead Press

Push Press

Push Jerk

Split Jerk

Powerlifting Class Conditioning Training

The second portion of the powerlifting class in on conditioning.  This includes CrossFit style workouts, TRX Suspension Training, Rip Trainer, Bosu, Kettlebell Work, and Dumbbell Work.

CrossFit Powerlifting Alexandria VA

Powerlifting in Personal Training

With our private personal training sessions, you can learn and gain the benefits of powerlifting and conditioning at your own speed.  Personal Training Sessions feature programs that are custom written to you.  They evolve over time as you gain strength and mobility.

Powerlifting Competitions

We also prepare members for powerlifting competitions.  In a traditional Powerlifting Competition, a lifter will have three (3) attempts at each lift to reach maximal strength; these competitions are timed around a lifted peak performance. While you are not required to enter a competition, we will take you through a full training cycle and then retest your lifts.

Appropriate Ages for Powerlifting

Young or old, short or tall, anyone can take up a Powerlifting program and reap the benefits (increased Power, Strength, Bone Density.)  Building up mobility properly is important so that you can correctly perform these lifts.  While everyone can benefit from a lifting program, these are complex moves and require a great deal of core control to protect the lifter from injury.  Mobility plays a large roll in the execution of the safe execution of these moves. If we feel it is not safe, we will work on the problem areas so you can eventually lift safely and at your full potential.

Powerlifting Equipment

At Sand & Steel, we have many different Powerlifting Alexandria VA programs, but also the latest equipment and tools. If Rogue makes it, we probably own it. From Barbells to Football Bars to Safety Squats and Chains. We are equipped to challenge your muscles and get you the results you desire.

6-Week Powerlifting Alexandria VA Program

Buckle In - Dynamic Legs - WOD 60

Buckle In is a dynamic effort legs day. Static weight is plates plus the bar. Accommodating resistance is weight with chains and/or bands. An olympic ring set can be substituted for the TRX Body Saw. The Glute Ham Roller from Sorinex can be substituted with an Ab wheel.
MovementSetsRepsDurationStatic WeightAccommodating ResistanceRest
Box Squat122N/A50% ORM25% ORM45 seconds
Conventional Deadlift38N/A40% ORM30% ORM30 seconds
Sled Drive590 secondsBWN/A45 seconds
TRX Body Saw320N/AN/AN/A45 seconds
Glute Ham Roller Rollout520N/AN/AN/A45 seconds

Angel-Dynamic Upper Body

Westside workout Angel. A dynamic day on the Westside Conjugate system involving Overheard press as the main movement. The weights are based on the on rep max or (ORM) and change week to week.

Movements Set Reps Duration Weight Resistance Rest Comments
Strict Overhead Press 9 3 N/A 50% of ORM 30% of ORM 30-45 seconds
Ring Pullups 4 10 N/A N/A N/A 45 seconds
Row 250 M 3 N/A 45secs N/A N/A 90 seconds Max Effort
Ring Static Fly and Hollow Body Hold 6 N/A 30secs N/A N/A 20 seconds
Reverse Band Fly 5 4 N/A N/A N/A 30 seconds
Candle Sticks 5 4 N/A N/A N/A 30 seconds
GHR Pikes 3 20 N/A N/A N/A 45 seconds

Strength and Honor – Max Effort Leg Day

A Max Effort Leg day with the deadlift being the prime movement. All weights are based upon the one rep max (ORM) which should increase each week.

Movements Sets Reps Duration Weight Resistance Rest Comments
Conventional Deadlift 3 Max Effort N/A 90% of ORM N/A 2-5 minutes Within each set perform as many reps as you can cleanly execute
Barbell Cleans 3 20 N/A N/A N/A 45 seconds
Assault Bike Sprints 4 10 Calories 30-40 seconds N/A N/A 2 minutes Max Effort sprint
Sand Bag Snatches 3 15 N/A 30lb N/A 30 seconds
Handstand Walks 4 50 Steps N/A N/A N/A 45 seconds Scale to workable goal, hard effort
Yoga Leg Holds 4 N/A 60 Seconds N/A N/A 30- 45 seconds

Glory – Max Effort Chest/Triceps- WOD 63

Max effort upper body day with the Push Press as the prime mover. The weights are based upon a percentage of the one rep max (ORM) of the client.

Movements Sets Reps Duration Weight Resistance Rest Comments
Push Press 3 Max Effort N/A 90% of ORM N/A 2-3 minutes Complete as many reps as you can safely and cleanly execute
Dips N/A 40 N/A N/A N/A N/A
Dumbell One Arm Press 4 20 N/A 30% of ORM N/A 45 seconds
Wallballs N/A 100 N/A 20lbs N/A N/A
TRX Spiderman Planks 4 25 N/A N/A N/A 45 seconds
Decline Bench Situps with Mace 4 25 N/A 20lb N/A 45 seconds

Sand & Steel Power Lifting Programs

  1. Strong By Dawn and Paul: only one program at Sand & Steel bears the owner’s name, and this is it.  A powerlifting program designed to burn calories, build core strength, and of course strengthen the main lifts.
  2. Power Lifting Fundamentals: working off the amazing program Jim Wendler has developed, this beginner friendly program uses a time proven periodization to garner impressive strength gains.
  3. Level III: Glute and Core: if you are deconditioned and want to start a powerlifting program this is it.  Not an easy program by an means, but excellent in that it gradually builds up strength for deconditioned athletes.
  4. Texas Method Power Lifting: there are few coaches who know more about powerlifting than Mark Riptoe.  Paul is a learned student of his methodology after attending his Starting Strength Seminar.  He has developed this amazing program based on Riptoes seminal book Practical Programming for Strength & Novice Method.
  5. Westside Program: Our toughest powerlifting program.  Leveraging accommodating resistance and max lift days this program puts on size and power in record time.
Powerlifting vs. BodybuildingPowerlifting vs. Metabolic ConditioningPowerlifting vs. Functional TrainingPowerlifting and CrossFit
  • Bodybuilding is about shaping your physique to look a certain way with each muscle is trained individually.
  • Powerlifting utilizes compound movements to get the most raw strength
  • Bodybuilding is very high volume, high rep training to create muscle hypertrophy
  • Powerlifting is moderate to low reps at heavy weights- designed to build strength/power
  • Powerlifting is a meant to build maximal strength, bodybuilding is focused on lifting to sculpt the muscle.
  • Metabolic Conditioning is focused on increasing your cardiovascular capacity and weight loss.
  • Power lifting will shape and change your body but the goal is strength and power.
  • Metabolic Conditioning utilizes higher reps with the goal of getting the heart pumping.
  • Both will use compound movements, but with different goals the workouts are different. A heavy squat for Powerlifting vs. Multiple light weight squats in Metabolic Conditioning.
  • Functional training is a term that is often used, when used here we mean specific training towards a specific goal; i.e. becoming stronger in movements that translate to every day strength.
  • The focus with Functional training is to build your muscles and conditioning to mimic those moves used in every day life and to reduce injury risk.
  • Powerlifting is overall strength towards 1 rep max goals, functional Training is strengthening for every day movements.
  • Functional Training is going to use moderate to no weights for majority of the movements
  • CrossFit can get a bad name in the Powerlifting community, but the truth is the stronger you become the more well rounded you will be as a CrossFit athlete.
  • The sport of CrossFit is developing towards the  stronger athlete- not just the fastest. The downside is a lot of CrossFit programming  skips over raw strength and favors volume in the lifts.
  • Building a strong strength base will improve the over all benefit.
  • Powerlifters may scoff at box jumps, but in truth they are a helpful move in practicing leg power, just what you need to stand up a heavy squat.

1 review for CrossFit Powerlifting
The Strong Class

  1. 5 out of 5


    There aren’t many gyms in Northern Virginia that offer a real powerlifting class. Coached by professional strength coaches, this is the class to attend if you want how to do powerlifting and Olympic lifting correctly. Workouts are scaled to your level, but they are still always a challenge.

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  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.

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

Proof of COVID-19 Vaccine is Required for All Members

  • All personal items water bottles, phones, masks, etc. must be kept in cubbies.  You may not put them on the floor or on equipment.
  • Disinfect all equipment after use.

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.

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.

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 Policy

Your Membership Agreement will specify the duration of the membership.  If you need/want to cancel your membership early, you’ll need to provide 3 Months written notice via our cancellation form to cancel.  Requests to cancel the membership earlier than three (3) months will not be honored.  Once you provide your cancellation notice, we will adjust your account so that it terminates three months from the date we receive your cancellation notice.  Prepaid Memberships cannot be cancelled early for any reason.

Membership Renewal: After the initial membership Term has expired, this Agreement shall automatically renew at the same Term at the prevailing membership rate, which is subject to change, until I submit a request to cancel at I understand that there is no other way to cancel, and that I am responsible for all charges billed or incurred prior to cancellation. I further agree that my membership benefits are exclusive to me and are in no way transferable to anyone else. I understand that the terms and conditions of this agreement apply to any renewed membership.

No Time Extensions or Rollovers: There are no time extensions and there are no rollovers.

CrossFit Workout Plans: After your discounted first month, the membership will renew at $49/month until cancelled.

7) Reserved

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) Memberships

  1. Combo Unlimited includes: Unlimited CrossFit Classes, Unlimited Open Gym, Unlimited Specialty Classes, Free or Discounted Events, and 4 Free Private Sessions.  Combo Unlimited has a three-month contract.
  2. CrossFit 12 includes: 12 CrossFit Classes.

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 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 1 hour long – you can only book one group class session per day.
  • Open Gym is 1 hour long and you can book two classes per day.

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

A) 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: 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.

B) We do not allow personal trainers or members to video or photograph themselves in classes or open gym for commercial purposes such as: the promotion of their own training/nutrition service, a third-party fitness/nutrition service, and/or related fitness or nutrition products.  For members looking to take photos and/or videos of themselves for commercial purposes, a special commercial use license must be obtained prior to taking any photos or videos.  The cost of the special commercial use license depends on the nature of your use and products/services you are promoting.   Please contact us to request the appropriate form so we can provide you with an estimate.

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.

CrossFit Powerlifting The Strong Class 2
CrossFit Powerlifting
The Strong Class