CrossFit

Sand & Steel is an Official CrossFit Affiliate

We use CrossFit Affiliate Programming written by CrossFit.com for CrossFit athletes.

CrossFit is the Best Hour of your Day

CrossFit is the heart and soul of our gym. CrossFit workouts emphasize strength training, coordination, and conditioning workouts in scalable format that is exciting, challenging, and approachable to everyone. New members come to CrossFit classes to improve their fitness and health, but they stay because they develop life-long friendships and a passion for challenging themselves. CrossFit classes feature constantly varied, functional strength training that incorporate weight lifting, calisthenics (gymnastics), and cardio exercises (running, rowing, jump rope, etc.)

Strength, Weight Loss and Conditioning

CrossFit training is designed to help you increase strength, lose weight, and improve your conditioning. We scale and adjust the difficulty of all workouts to the member’s level. Our CrossFit program works for beginners and experienced athletes.

Improve your Health and Fitness

Improving your health and fitness is the cornerstone of our CrossFit program. From our attention to good technique to our full featured nutrition classes, the focus of our CrossFit program is to help you lead a healthy lifestyle and improve your fitness.

The Structure of a CrossFit Class

In CrossFit we do weightlifting (barbells, kettlebells, and dumbbells), conditioning (running, rope climbs, rowing, etc.) and calisthenics / gymnastics (pull-ups, situps, pushups, rope climbs, etc.) We combine these three workout types in many different variations and configurations to help prepare your body for any kind of workout / stimulus. We do short workouts, long workouts, heavy workouts, tabatas, and many more with the goal helping you achieve proficiency in any kind of workout for any duration. Our fittest athletes are capable of doing the most variations of these exercises faster and more safely.

Scaling and Modifications

Scaling is the system we use for adjusting the workout difficulty to your level. We’ll teach you how to adjust the exercises so they are optimized for you at your current fitness level. We meet you where you are.

Anatomy of a CrossFit Class

We tailor the program of each class based on the type of workout we are doing. That said, the general structure of each class follows this model:

• Whiteboard Overview: We explain the workout, how to succeed at it, how to adjust it, and why we programmed it.
• Warmups: Our warmup are specific to the workout that day / class
• Skill Work: We’ll practice the exercises for the workout. Your coach will help you make corrections and adjustments to your technique.
• Workout of the Day: The main event / main workout of the day.
• Cooldown & Stretching: Recovery and mobility work so you can be ready for tomorrow’s challenge.

The CrossFit Community

Making friends and interacting with our coaches and members is part of the magic that CrossFit fun and exciting. CrossFit is difference from other forms of fitness, because our members look forward to our classes. They enjoy attending the classes and get in amazing shape through participating in our CrossFit program.

The CrossFit Coach

The CrossFit Coach is the force multiplier to your efforts and the efforts of the class. We help you make good choices in your workout, help you correct mistakes, and motivate you give us more in the workout than you can on your own.

Care

Our Coaches and our members genuinely about your experience and your success. That’s the difference between our CrossFit program and other class based fitness you may have tried.  Many of our CrossFit coaches start out as regular members and made the decision to join our mentorship program to progress to coaching. CrossFit is a pay-it forward community and we are happy to share all that we have learned.

Definition of CrossFit

CrossFit is Constantly Varied Functional Movement Executed at High Intensity. The goal of CrossFit is to develop increased work capacity across broad time and modal domains. By design, CrossFit will improve your health and fitness.

CrossFit OnRamp

CrossFit OnRamp

Programming: CrossFit OnRamp classes feature 90-Minute workouts with a focus on technique, programming, and skillwork so that you improve at CrossFit safely.

Take OnRamp with regular CrossFit Classes:  OnRamp is designed to be done concurrently with a regular CrossFit Membership – even for the new members.

CrossFit Challenger

CrossFit Competitors Class

Programming: CrossFit Challenger classes feature 90-Minute workouts with more volume, more accessories, and programming designed for more experienced athletes.

Take Challenger with regular CrossFit Classes:  Competitors is designed to be done concurrently with a regular CrossFit Membership.

CrossFit FAQ

The Journey from Member to Coach

More than half of our Coaches started at Sand & Steel as a member.  We pay it forward to teach and inspire others.

Inclusive Culture and Community

We are a community-focused, all-inclusive CrossFit gym. We prioritize teaching correct technique and proper form. All of our classes are scaled so that you can safely perform the exercises.

This is CrossFit

These are our members, real people who who joined our gym. We are ready to meet you — join us.