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.

SKU: Strength and Conditioning Category: Tags: ,

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.

Satisfaction Guaranteed

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 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.  Wipe Down all Surfaces that you touch. Barbells, plates, dumbbells, benches, etc.

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.

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

If you would like 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: 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.

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.

Private CrossFit Lessons
Private CrossFit Lessons
$59.25