CrossFit
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CrossFit is constantly varied functional movement 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 slingshot your performance. Our CrossFit program works for everyone. Beginners and deconditioned athletes will learn the foundations of CrossFit in a safe environment. For our veteran CrossFitters, we ramp up the intensity in our more experienced classes. CrossFit is for everyone!
Constantly Varied Functional Movement Executed at High Intensity
CrossFit Sand & Steel is a lifestyle of healthy decisions solidified by a community of coaches & athletes invested in your success. CrossFit Sand & Steel has been forging elite fitness since its inception. CrossFit can be used anyone to accomplish any goal. But most of us are here, because we know that CrossFit is the fast track to improved health & better performance. Our CrossFit program works for everyone — people who have never worked out and those who have trained for years share equally in the benefits of CrossFit.
-Coach Paul
Challenge Yourself
You Set the Goal … We Build the Plan … Together We Achieve More. Whatever goals, whatever your fitness level, whatever your plan … we can help. You have to show up and give us your best.
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.
Scaling:
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.
Inclusive Culture and Community
The CrossFit Mindset
A positive mindset gives us the courage to start.
But it’s the unbreakable spirit that empowers us to finish.
We are a Team. Pay it forward. Support others. And cherish the Community.
Make your Weaknesses Your Strengths
- Not a good runner? Neither was I, but I started a trail running class anyway.
- Have the flexibility of a tin man? So did I, but I started practicing yoga so I would improve.
- Unhappy with the way you look? So was I, but I committed to the Weight Loss Challenge.
- Suck at muscle-ups, double unders, etc.? Signup for the Iron Star Games, and we will work on them together.
Scared to try CrossFit? Ten years ago, so was I.
-Coach Paul
Make 2023 Your Year to Shine
Do you want 2023 to be the year you finally get in shape? Then you need to stand up and fight for it. Success takes more than than showing up. It takes commitment, it takes discipline, and it takes consistency. And when you put in the work and start to see the results, the whole experience might just become fun.
Work Hard, Learn from our Coaches, and Most of All … Have Fun
CrossFit FAQ
Specialty Classes
Butts & Guts Class
Today’s Workout
This is CrossFit
These are our members, real people who who joined our gym. We are ready to meet you — join us.
CrossFit is a culture of teamwork and community. CrossFit provides the standard of safe and effective movement. CrossFit’s specialty courses and certifications provide the Gold Standard for certifications in the fitness industry.
Weight Loss Journeys
Congratulations to all of member success stories in our 2022 Weight Loss Challenge. I hope to see Janel, Anthony, Elga, Katie, Laura, and Sean back for our 2023 competition.
If I can do it, you can too. – Coach Paul
My Weight Loss Journey: I hit my minimum goal of reaching 160 lbs on day 48. But I almost immediately bounced back up to the low-mid 160s and stayed there for a few weeks. I suspect my scale may have been malfunctioning on that dip. But if you take a look at my graph, you can see that, despite severe ups-and-downs along the way, I’m continuing on a pretty consistent downward trajectory. This week I’ve consistently dipped back into the 150’s, with top weights in the very low 160’s. I am confident that, by the end of the 90 days, I will be squarely and entirely in the 150’s (note that my 90 days ends on December 3rd, and the official finale is on my Day 77).
My Results: I lost 17 Inches, and I did it despite numerous setbacks. You can too!
My Weight Loss Journey: My journey has challenges and that’s OK. Life has challenges. In the past 77 days I dealt with: 5 days of planned vacation, 7 days on the couch injured, 7 days on crutches, a big Italian wedding, a cortisone shot, 1 Midwestern funeral with lots of casseroles (main ingredient: Campbell’s cream soup).
My Advice: Life happens, shit happens, people get married, and people get buried. Classes get canceled, classes continue and things seldom go according to plan. This is life and you need adaptable to everything life throws at you. There is no perfect time to lose weight … the time is now.
At Sand & Steel: I have tried new things, learned new things, and relearned old things. I have eaten spinach salads and wedding cakes, grilled chicken and vegetables and funeral casseroles. I am exploring the boundaries of a realistic and sustainable healthy lifestyle. I’m learning what works for me, where I fit in, what I can do, and what else I can do to stay young and move young.
It’s amazing, scary, and humbling. I’m not trying to do anything perfectly; I’m looking for a way to live a healthier life so I can continue to play.
Crossfit and nutrition are vehicles in this curious adventure. The nutrition challenge is all of that and a part of that. It is not the end, just as it was not the beginning.
-Katie
I started my weight loss journey on August 6 of this year, and since I started not only have, I felt better about my performance and CrossFit and running have improved so much. I am running faster (8:30 per mile while running on pavement) and I am that much closer to completing my first pull-up! By the first day of the weight loss challenge at Sand and Steel I already lost 10 pounds. I overcame my challenges with eating in moderation, especially sweets. If I have a stressful day at work how do I keep myself from binge eating ice cream? Well, some days I would replace it with plain yogurt (topped with a teaspoon of honey), or I would eat a cookie but only one! Once I figured this out my weight loss plan started to work and I am feeling the best ever!
-Laura
My Weight Loss Journey I came into the challenge with some strongly held preconceptions about weight loss and nutrition. But with the help of the Nutrition Lab and Coach Paul’s guidance, I came to understand where I was wrong or skewed in my thinking. More importantly, I realized that no matter how educated you are on nutrition and fitness, without a disciplined regiment and structured plan (and maybe some competitive motivation), bad habits and social/environmental temptations quickly derail your progress and make you think you “hit a wall.”
Strictly discussing weight loss, I started at 175.8lbs on 1 September (photo 1) and was able to drop 10lbs to 165.8 by 21 October (7 weeks) (photo 2). After that, I was derailed by some planned and unplanned factors, namely an injury and a 2-week visit by family from abroad that included trips to NYC, Philly and Miami, and some indulging in things like alcohol, extra calories, carbs, refined sugars, and processed foods & very little sleep. Despite all those NO-NOs, the foundational knowledge and discipline the WLC had instilled in me kept from going too far off the rails (gained 3-4lbs) and getting right back into the groove when I got back home and my injury healed up. I have 2 weeks left to hit my 90 days, and even with the above set backs, I believe I can still hit my goal weight of 160lbs by the end!
-Anthony
My Weight Loss Journey: I started my weight loss journey in early September, learning and relearning many of the lessons I have learned from Sand and Steel’s nutrition program. My goal was to march towards 15 % body fat, while growing muscle mass. I am down a net total of 16 pounds while gaining over a pound in muscle. Sand and Steel gave me the tools needed to enjoy 2 small family vacations to their fullest and bounce right back, all without getting discouraged. I am no stranger to working on weight loss, but through solid education and a great community, finally I feel I am able to accomplish this while feeling confident in the results and making food that tastes great!
-Sean
3 reviews for CrossFit
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Rowen –
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.
Mandy –
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.
Cindy –
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.