5.00 out of 5
(3 customer reviews)

per month

CrossFit features strength and conditioning classes designed to help you get stronger and improve your health and fitness. Our average class size is about 6 people and we offer classes throughout the day. Our CrossFit OnRamp program is designed to help members work on their technique and learn everything that CrossFit has to offer.

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Sand & Steel is an Official CrossFit Affiliate

We use CrossFit Affiliate Programming written by for CrossFit athletes.

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.


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 FAQ

No. CrossFit is the program that will get you in shape. No matter what your current fitness level is, you can start CrossFit. As you become fitter, workouts will become more challenging. Every workout is designed to help you succeed, improve your fitness, and move you toward your goals.

CrossFit OnRamp features semi-private sessions taught by Paul Roberts. CrossFit OnRamp has an average class size of three members.

In CrossFit Onramp you’ll learn both Beginner and Advanced level exercises based on your skill level.

  • Beginner Version: We teach you the Foundational CrossFit exercises like: the deadlift, pullup, medball clean, front squat, burpee, barbell clean, and barbell snatch. We cover the basics of nutrition, hydration, and nutrition. We introduce topics of goal setting and accountability.
  • Advanced Version: We teach you the more advanced CrossFit exercises like: double-unders, muscle-ups, handstand pushups, pistols, rope climbs, and handstand walks. We cover sports nutrition for competition. We introduce topics of goal setting and accountability.

Workouts feature how to do the exercises properly, scaling on how to adjust the workouts to your level, and a full CrossFit workout.

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 the CrossFit Onramp.

CrossFit improves general physical preparedness (GPP). CrossFit is a deliberate attempt to optimize physical competence in each of 10 fitness domains: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy. CrossFit was developed to enhance an individual’s competency at all physical tasks. People who do CrossFit are prepared for all challenges, whether they come in the gym, on a playing field or as part of daily life.

Nutrition, Open Gym, and Specialty Classes

Nutrition Lab Class

The Nutrition Lab Class is our performance nutrition coaching service. We cover everything from meal planning, to macros, calorie deficits, to intermittent fasting. Nutrition is essential part of CrossFit. Good nutrition improves your performance, increases your recovery speed, and promotes weight loss and muscle gain.

Open Gym

Open Gym allows you to reserve training space to work on your own program and exercises.

Specialty Classes

Unlimited membership to our Specialty Classes including: PowerFit, Butts & Guts, Arms OCR, FireFlow, Beyond Stretch, CrossFit Beginner, and Trail Running.


Butts & Guts Class

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.


We support LGBT rights, all military branches, all body types, all religions, all races and all cultures.

Broad Spectrum

Improve your CrossFit Experience with nutrition, mobility, yoga, powerlifting classes.


We are a pay-it forward community. We sweat together, support each other, and inspire one another to achieve greatness.

Older Adults & Teens

We have many members CrossFitting in their 50s and 60s. For our teens, we provide modifications to help you get in shape safely.

This is CrossFit

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


Additional information


Rolling 3-Month, Month to Month

3 reviews for CrossFit

  1. 5 out of 5


    Classes are well tailored to all whether you are starting out or have been going to a gym for quite some time. Will definitely be coming back to take some of the CoreFit classes.

  2. 5 out of 5


    Classes are really excellent for beginners. I am brand new to CrossFit but Jose and Dawn have done a great job with helping learn deadlifts and cleans. Highly recommended.

  3. 5 out of 5


    I came to Sand and Steel CrossFit because I wanted to learn how to do some of the advanced gymnastics exercises like handstand walks and muscle-ups. Paul gave me really amazing progressions and I can even do jumping muscle-ups now. This is an excellent CrossFit gym if you want to get better at CrossFit gymnastics exercises.

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