Strong Powerlifting Classes Alexandria


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 Category: Tags: , , ,

Strength, Conditioning, and a Bad Ass Workout

Our Strong 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).

The main exercises you will see are Deadlifts, Bench, Press, Jerk, Clean, and Squats.  You will be taught multiple variations of each exercise.  We don’t focus on the Snatch as much, because the primary focus on this class is Strength not speed.  If you’d like to learn the Snatch, we’d be happy to teach that you into a private session or in our CrossFit classes.

Barbell Club
Every 2 Weeks
Unlimited Barbell Club
Cancel Anytime
Open Gym
Every 2 Weeks
Unlimited Open Gym
Cancel Anytime
Fitness Classes
Every 2 Weeks
Unlimited Open Gym
Cancel Anytime

With your group class membership, you can take all classes we offer: Strong, CrossFit, & Stretch.  Our class schedule is available here.  We also provide powerlifting training in private sessions.

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.

Powerlifting Alexandria VA

Our Strong 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 E

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

Our Strong 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 E

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.

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The following terms and conditions apply to all packages.  Buying a training package of any type constitutes acceptance of the below Membership Policy.

COVID-19 Delays

All time periods and billing for in-person training was frozen for the period of time from March 23, 2020 – June 15, 2020.  Your updated billing dates and session expiration can be viewed in the  Zen Planner Portal.

COVID-19 Cleaning Policies

Sand & Steel’s COVID-19 Cleaning and Safety policies are available here.  All members are required to follow the Cleaning and Safety Policies at all times.

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.

Booking Policy

We have one Booking Policy. It applies to all sessions including: Personal Training, Classes, and Open Gym.

  • Sessions may be booked 6 hours to 2 weeks in advance.  You can call the gym if you need to book within 6 hours.
  • Early Cancellation is 24 hours before your scheduled session. Early cancellations are done through the website or app. Early cancellations have no cancellation penalty.
  • Personal Training Late Cancellation is 2 Hours to 24 in advance. Late cancellations will result in you losing your session.
  • Group Class Late Cancellation is 2 Hours to 24 in advance. Group Class late cancellations are subject to a $10 late cancellation fee.
  • No Show: you lose the session and you will be charged $20 as a no-show fee.

Late Cancel Exceptions:

  • Injury Exception: If you are injured within the cancellation period: email us within 2 hours of the injury. Book appointment with a physical therapist or physician. Email us a copy of your therapist or physician notes.
  • Illness Exception: If you are sick within the cancellation period: email us within 2 hours of the time you first became aware you might be sick. Book appointment with a physician. Email us a copy of your therapist or physician notes. This applies to children you might care for.
  • Chronic Flare-ups: migraines, fibromyalgia, etc. There is no exception for people with chronic health conditions. Since you already know that you can get suddenly sick, don’t book your sessions until a few hours beforehand.
  • Work Emergency: these will be handled on a case-by-case basis. We consider your attendance history, cancellation rate, etc.

SSF Standard Sick Policy

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.

You must cancel your sessions as soon as you think you might be getting sick. Cancellations for sickness must be sent [email protected] . Phone calls, texts, emails to other addresses, won’t be accepted. If you do get sick, please cancel all your booked sessions for the week. Please don’t hold your session times and wait to the last minute to cancel your sessions.

Cancellation Example. You have a morning session scheduled, and you wake up sick. You email us at 5:30AM telling us you are sick. Will you lose the session? Yes. We have already spent the time preparing for your session. If you think you might be getting sick (we all know that feeling… minor sore throat, energy level dipping down, mild headache, etc.), cancel by 9pm the night before. You won’t lose the session. If the next morning you suddenly feel better, email us and we’ll rebook your session.

Coaches are paid only for sessions that are attended or late canceled. When you cancel early, you give another client a chance to book, and the coaches will not lose paid hours. Please don’t worry about not being able to to find session later in the week – Dawn or Paul will be happy to find additional times to help you get booked.

Wipe Down all Surfaces that you touch. Barbells, plates, dumbbells, benches, etc. We have plenty of gym wipes. Wipe Down Exercise Mats. Do not step on exercise mats with shoes or sneakers on.

SSF COVID-19 Sick Policy

In addition to the above Sickness Policy, these COVID-19 Policies apply until further notice:

  • 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.

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.

Session Term

All sessions are valid for 1 month from date of purchase. There are no time extensions and there are no rollovers.

Account Hold Policy

We allow an account hold up to one month per membership for illnesses or injuries with a doctor’s note.

Travel (Work or Personal) & School Closures
Since we have a virtual training program, we do not allow account holds for work travel, child care, or school closures. Simply let us know when you’ll be travelling or stuck at home. Let us know what equipment you’ll have available. We will then schedule a virtual session with you.

7 Day Refunds & Membership Cancellations

Please see our membership cancellation policy for information on our 7 Day Refund and Membership Cancellation Policies.

Membership Autorenew

All memberships renew until you cancel your membership. There is no turning off or disabling autorenew. When you are ready to cancel, please fill out the membership cancellation form.

Session Length

  • Personal Training are approximately 45 minute long.
  • Group Classes are approximately 30-45 minutes long.
  • Open Gym is 60 minutes long

Multiple Sessions on the Same Day

Only one session may be booked with a particular coach on the same day. If you’d like to book more than one session, you must book a different coach.

Booking with Dawn & Paul

You may book only one private session every 15 days with Dawn or Paul per month. We limit the number of sessions members can book with the owners so that they may work with all members to provide assistance on mobility, technique, and account related concerns.


  • Zen Planner: to book, cancel, and buy memberships
  • SugarWOD: to view and track workouts and personal records for personal training and group classes. For personal training, you’ll need to record each of your workouts.
  • Kisi: for entry into Sand and Steel Fitness
  • FITIV Pulse: for heart rate tracking.
  • MyFitnessPal: for tracking food for nutrition coaching

Sneaker Policies

Acceptable Footwear includes:

  • Cross Fitness Shoes like: Reebock Nanos, Nike Metcon, Nobull, Innov8 F250/F270
  • Lifters (all Weight Lifting Shoes)
  • Converse Chucks or a zero drop shoe (to be approved by Dawn or Paul)
  • Yoga Socks and Pedastel socks
  • Vibrams or Barefoot.

We enforce this policy for your own protection. Building muscles in your feet and calves is paramount to a strong functional training program. We do not allow: Running Sneakers, Rockport, New Balance, Saucony, Basketball Shoes, etc. Please leave your outside sneakers in the foyer when you come in. If you don’t own appropriate footwear, we are happy to sell some Yoga socks or you can train barefoot.

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.


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.

Financial Terms

Failure to attend: failure to attend a Class does not relieve you of the obligation to pay the full tuition for the program or phase in which you are currently enrolled.

Cancellation of Membership: 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.

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.


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