Military Appreciation Workout

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August 23, 2021 at 8:45AM – Coach Cindy of Sand & Steel Fitness is hosting a free workout to support all members of the military and their families. This workout is designed to help soldiers that have been injured in battle. It can be very difficult to get back into shape once you have been severely injured. This workout is designed to help those soldiers who have struggled to regain their fitness after a loss.

Online Registrations are Closed.

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Wounded Warrior Workout

Senior Coach Cindy is hosting a workout to support all members of the military.  Soldiers and citizens are welcome. The workout will feature various scalings so that it is safe and effective for all athlete levels.

The Workout

We provide a 5-10 Minute Warmup to get your body prepared for the workout.  We will then demo how to perform eight different bodyweight exercises.  We will provide scaling options for everyone who is attending in-person.  The workout will consist of 8 bodyweight exercises that we pair into groups of two.  We’ll do each pair of exercises 4 times for 2o seconds with a 10-second rest in between.  This is a modified Tabata sequence.  We then do the next pair of exercises after a 1-minute rest.  We’ll announce the actual exercises closer to the event.

4 Rounds: score total reps

  • Exercise A 20 Seconds
  • Rest 10 Seconds
  • Exercise B 20 Seconds
  • Rest 10 Seconds

1 Minute Rest

4 Rounds: score total reps

  • Exercise C 20 Seconds
  • Rest 10 Seconds
  • Exercise D 20 Seconds
  • Rest 10 Seconds

1 Minute Rest

4 Rounds: score total reps

  • Exercise E 20 Seconds
  • Rest 10 Seconds
  • Exercise F 20 Seconds
  • Rest 10 Seconds

1 Minute Rest

4 Rounds: score total reps

  • Exercise G 20 Seconds
  • Rest 10 Seconds
  • Exercise H 20 Seconds
  • Rest 10 Seconds

Awards for Highest Scores

Sand & Steel will recognize 4 winners based on total reps completed.

  1. Males under 35 most reps completed,
  2. Females under 35 most reps completed,
  3. Males over 34 most reps completed,
  4. Females over 34 most reps completed.

We will provide a free two membership or 30 rewards to each of the winners.1

In-Person Format

If you wish to register for the in-person format, please click the orange RSVP Now button to register for our in-person format class.  The event will be hosted at 5418 Eisenhower Ave. Alexandria VA 22304.

Online Format

Can’t join us in Alexandria?  You can join the workout on livestream.  We’ll post the livestream link shortly.

Breakfast

There are no registration fees for this event, but you are invited to bring food and/or drinks to share for breakfast with everyone.  We do have refrigerators and microwaves for food preparation.

  1. If you are a current member of Sand & Steel and you win, you’ll earn 30 free rewards points.  If you are not a current member, we will provide you with a free two-week membership.  Once your two-week membership ends, you’ll be automatically enrolled into monthly unlimited membership, but you can cancel at any time prior to commencement of that membership for no charge.

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Military Appreciation Workout
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