Home / Private Training / Private CrossFit Lessons Private CrossFit Lessons$59.25 Private CrossFit sessions are designed for members interested in improving their overall fitness. Our Private CrossFit lessons sessions are designed to increase muscle tone, strength, and burn a lot of body fat. They are great for beginners because they incorporate longer warm-ups, practice on technique, and dedicated time for stretching at the end. Signup SKU: Strength and Conditioning Category: Private Training Tags: CrossFit, Strength & Conditioning Strength and Conditioning Reviews (Online) Satisfaction Guarantee Membership Policy Private Lessons Private CrossFit Lessons: designed for members interested in improving their overall fitness. Our Private CrossFit Lessons are designed to increase muscle tone, strength, and burn a lot of body fat. They are great for beginners because they incorporate longer warm-ups, practice on technique, and dedicated time for stretching at the end. Does it Follow my Program? Yes, all Private CrossFit coaches confer with Paul regarding your programming and your sessions are adapted into the CrossFit style. What’s Better Personal Training or Private CrossFit? They are equally good, some people prefer one style over the other. Comparing Personal Training vs. CrossFit Arlington VA Both private training formats allow our coaches a great deal of latitude with customization and individualization of your program. In nearly all cases, your results will be the same. Both styles are equally safe. It’s like a random person asking me what’s better … or String Beans or Snap Peas? They are both healthy vegetables to eat. For 99% of the population, the fact that you are eating a healthy vegetable is good enough. Maybe you’ve been eating string beans all your life, and you’ve never tried snap peas. Maybe… you’ll like them better. Try it — satisfaction is guaranteed. Ok. Ok. They are some hallmark differences between programming in the Private CrossFit style vs. Personal Training. A Private CrossFit generally has a strength section followed by a condition section. The Steppin’ Lightly workout (below) shows this. However, numerous studies have shown that sequencing strength workouts and conditioning workouts in separate days is also just as effective (if not more so.) So our Strength & Conditioning coaches will provide with a mix of some strength and some conditioning. Like our personal training coaches — devoted times to specific warmups and mobility is also provided. Private CrossFit Lessons: designed for members interested in improving their overall fitness. Our Private CrossFit Lessons are designed to increase muscle tone, strength, and burn a lot of body fat. They are great for beginners because they incorporate longer warm-ups, practice on technique, and ded View Strength and Conditioning Workout Private CrossFit Arlington VA Steppin’ Lightly – 20191223 by Paul Roberts Workout 3 x 5 Barbell Lunge 3 rounds for time of • 50-m lunge in AFSAP •1 burpee per lunge step taken Mobility Supernova on Chest Banded Tricep Stretch Wrist and Hand Stretches in seated position Wrist CARS with open and closed fists. General Warmup 2 rounds of 10-m of each: Jog forward Jog backward High knees Butt-kickers Walking lunges Slow carioca (both directions) Bear crawl Specific Warmup – Burpee High plank 30-seconds Superman hold 30-seconds Side plank 30-seconds, per side 10 Spiderman lunges 5 slow and controlled burpees 5 fast/normal burpees Specific Warmup -Lunge 2 sets of 5 goblet squats 1 set of 10 slow and controlled walking lunges 1 set of walking lunges with a dumbbell in goblet hold 1 set walking lunges + 3 burpees View Personal Training Workout Personal Training Workout LoneStar – WOD 20191224 by Paul Roberts Workout Workout 25 Time Cap 80 Reps KB Swing Buy-in Reps 30, 25, 20, 15 Inverted TRX Rows Exercise tubing Reverse Flys Barbell Curls 80 Reps KB Swing Buy-out Mobility Obliques Stretches Thoracic Rotation Warmup 10 minutes Sandbag Good Morning Sandbag Carry Walking Lunge Sandbag Plank Lateral Drag Skills Kettle Swing Skill 15 minutes Don’t See the Difference Between the Workout Styles? Don’t worry … most entry level personal trainers don’t know the difference either. The take-home point is that both styles will work for you. Try both, and see which one you prefer doing. And it’s perfectly fine to do both styles. You record your workouts in SugarWOD. All coaches understand both styles. Private CrossFit Lessons: designed for members interested in improving their overall fitness. Our Private CrossFit Lessons are designed to increase muscle tone, strength, and burn a lot of body fat. They are great for beginners because they incorporate longer warm-ups, practice on technique, and ded Satisfaction Guaranteed We care about your experience. If your session is great, we want to know why you liked it. Of course, should any session fail to meet your expectations, please fillout the following form to request a full or partial credit. 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 Policies Sand & Steel’s COVID-19 Mask Policy is as follows: Members must wear masks at all times in the gym. This applies to all fitness classes, open gym, barbell club, and personal training members. The mask must cover your mouth and nose. You can briefly remove your mask to drink or to open your phone. All personal items water bottles, phones, masks, etc. must be kept in cubbies. You may not put them on the floor or on equipment. You must maintain a social distance of ten feet from other members when you are working out. You must maintain a social distance of six feet in the lobby. Employees are required to wear masks when they are coaching or working with other staff. Sand & Steel’s Complete COVID-19 and Face Mask Policies can be found here. The entire document is incorporated by reference in its entirety. SSF COVID-19 Sick Policy You may not train with any cold symptoms whatsoever, including but not limited to: 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. 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 Personal Training Personal Training Sessions may be booked 6 hours to 2 weeks in advance. Early Cancellation is 24 or more hours before your scheduled session. Early cancellations are done through the website or app. Early cancellations have no cancellation penalty. Late cancellations will result in you losing your session unless it’s for an emergency. Group Classes Group Classes may be booked 2 hours to 2 weeks in advance. Early Cancellation is 2 or more hours before your scheduled session. Early cancellations are done through the website or app. Early cancellations have no cancellation penalty. Late cancellations will result in a late cancellation fee unless it’s an emergency (within 2 hours of the scheduled time). No Show: you will be charged $10 as a no-show fee for taking another member’s spot and not attending the session. Open Gym Open Gym may be booked 2 hours to 2 weeks in advance. Early Cancellation is 2 or more hours before your scheduled session. Early cancellations are done through the website or app. Early cancellations have no cancellation penalty. Late cancellations will result in a late cancellation fee unless it’s an emergency (within 2 hours of the scheduled time). No Show: you will be charged $10 as a no-show fee for taking another member’s spot and not attending the session. Membership Cancellation Form & Policy For Memberships Purchases After October 1, 2020 the following cancellations policies apply: Cancellation fee is $50 if you cancel within 30 days of your enrollment date; Cancellation Fee is $25 if you cancel within 60 days of your enrollment date; Cancellation Fee is $0 if you cancel after 61 days of your enrollment date; To cancel your membership, please review our Membership Cancellation Policy and fill out the requisite cancellation form. Hold Form & Policy If you would like to put your membership on Hold, please review our Membership Hold Policy and fill out the requisite hold form. Late Cancellation Form & Policy If you would need to cancel your reservation within the 24 hour time window, please review our Late Cancellation Policy and fill out the requisite late cancellation form. Late Reservation Form & Policy If you would like to reserve within the 6 hour time window, please review our Late Reservation Policy and fill out the requisite late cancellation form. 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. 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. Open Gym Rules The Open Gym Rules available at https://www.sandandsteelfitness.com/product/open-gym/ apply to this agreement. For everyone’s safety, you are required to follow these rules at all times. Session Length Personal Training are approximately 45 minute long. Group Classes are approximately 45 minutes long – you can only book one group class session per day. 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. Apps 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: Reebok Nanos, Nike Metcon, Nobull, Innov8 F250, F260, F270 Lifters (all Weight Lifting Shoes) Converse Chucks or other zero drop sneakers Yoga Socks, Vibrams, or Barefoot. You’ll need a dedicated pair of sneakers for the gym. Please make sure your shoes are clean when you enter the gym. Please leave your outside sneakers in the foyer when you come in. This policy is designed to keep the gym clean, and your knees and ankles safe. If you don’t own appropriate footwear, you can pick up a pair of Yoga socks when you join. You can use conventional running shoes (e.g. Rockports, New Balance, Sauconys) for Woodway treadmill work, Rogue echo bikes, Concept 2 Rowers, and other cardio, etc. 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. All Personal Items like Water Bottles, Keys, Phones, Masks, etc. must be kept in the cubbies in the gym. Please see our social distancing article for more information. Photography 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: https://sandandsteelfitness.smugmug.com/ 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. Cancellations of Memberships Cancellation of Memberships: 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 Time Extensions & Rollovers: There are no time extensions and there are no rollovers. 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.