Welcome Pack

5.00 out of 5
(3 customer reviews)


The Welcome Pack is a two hour session with Owner Paul Roberts. Includes a workout, fitness assessment, body composition analysis, and programming analysis based on your performance and preferences. Paul will provide you a training and service recommendation to optimize your training at Sand and Steel.

Out of stock

Rey & Ryan bought this item recently.
Out of Stock
SKU: Welcome Pack Category: Tags: ,

Welcome Pack includes

  • Fitness Assessment & Workout,
  • InBody Composition Scan, and
  • Membership Consultation to go over all your options for personal training and/or CrossFit.

The Fitness Assessment is used to analyze your current strengths and weaknesses to help us determine the right combination of services that will help you achieve your goals. The InBody Scan provides us a starting place in terms of total body composition. In the Membership Consult, we’ll go over your New Member Intake Form, Fitness Assessment, and InBody Scan to help you select the right program and services for your goals. You’ll be working with Coach Paul for your Welcome Pack.

The Welcome Pack is valid for 60 days from date of purchase (although you can specify a later start date during the checkout process).

Personal Training Pricing

At the end of the Welcome Pack Session, we will explain all your options and our recommendations for Personal Training, OnRamp, Nutrition, and Classes. There is no requirement to signup for an additional membership. Pricing information will be made available to you after you complete checkout.

Fitness AssessmentInBodyMembership Consult

Fitness Assessment

In the Fitness Assessment, we’ll work together to test your fitness, recovery speed, and strength across 11 different principles exercises.  You’ll be provided with an electronic copy of the assessment.  You’ll be taught how to perform any exercises that are new to you. The fitness assessment is a full-fledged, professionally scaled workout.

Fitness Assessment Overview

InBody Scan

In the InBody Scan, you’ll receive a full body composition analysis with a printout.  The analysis will include total body fat, segmental muscle mass, inflammation levels, metabolic rate, and an estimate of how many calories to eat daily to obtain your goal weight.

Membership Consult

In the Membership Consult, we’ll go over all your options for personal training and classes.  We combine your Fitness Assessment, InBody Scan, your New Member Intake Form, and determine together what is an ideal training plan for you. We take into consideration your age, health history, budget, and workout availability. We tune the program for weight loss and strength training, and discuss options for specialty strength and stretch classes.

There is no further obligation to signup for any membership at Sand & Steel.  Your InBody Scan and Fitness Assessment Report are yours to keep whether you join our gym or go with another provider.

Inclusive Culture and Community


We support LGBT rights, all military branches, all body types, all religions, all races and all cultures.

Broad Spectrum

Improve your CrossFit Experience with nutrition, mobility, yoga, powerlifting classes.


We are a pay-it forward community. We sweat together, support each other, and inspire one another to achieve greatness.

Older Adults & Teens

We have many members CrossFitting in their 50s and 60s. For our teens, we provide modifications to help you get in shape safely.

Personal Training

At Sand & Steel, our private personal training is customized, safe, and effective.  We build the programming around your body.  We help people stay in shape, improve movement patterns, and exercise safely.  We build you a customized program.  Your coach dynamically scales the workout for your fitness level and adapts for any injuries you may have.  Whether your goal is to lose 30 pounds, finally touch your toes, or get your first pull-up, we handcraft workouts to fit you — not the other way around. For more advanced clients, we can teach you handstand progressions, Olympic lifting, and kettlebell exercises. We also build out custom programs to pass Police and Armed Forces fitness tests.

A Full Spectrum Training Plan

With our Personal Training Memberships you can book Personal Training, Yoga Private Lessons, Nutrition Coaching, and Mobility Coaching.

A Decade of Personal Training Experience

Fitness trends will come and go, but at end of the day, there is no training service more effective, more efficient, and more customizable than personal training.  Sand & Steel began 10 years ago with the belief that we can do it better, and to this day it remains the central focus of what we do.

Five Programs and over 150 workouts built and tested for a decade.  Proven reliability, safety, and effectiveness.

Personal Training Programs

Five Programs for Personal Training:

  • Level 1: Strength, Weight loss, and Mobility
  • Weight Loss: Focused metabolic conditioning and weight loss
  • Strong: powerlifting, strength training, and bodybuilding
  • Strength & Conditioning: Strength workouts followed by conditioning
  • CrossFit One-on-One: leverages all the benefits that CrossFit has to offer with one on one coaching.

Make A Positive Change With Sand And Steel’s Personal Trainers

Consider what you want to change or improve on your body: do you want to learn yoga to build strength and tone muscle, or are you more interested in learning powerlifting? Maybe your needs are more goal-oriented — you want to be able to touch your toes, or perform your first pull-up. When you team up with your very own personal trainer, you benefit from their vast knowledge and skill; they will be able to tell you exactly what to do in order to meet those goals, and meet them safely, all while supporting you when you feel you can’t continue.

A Safer Gym to Minimize Your Exposure to COVID-19

Sand and Steel is all about getting healthy.  We maintain some of highest standards for keeping our gym clean that you will find anywhere.  From advanced electronic sprayers to maintaining a generous 10 foot social distancing between members and coaches, we support all of Virginia’s standards for minimizing COVID-19.

Private Personal Training Lessons For All Body Types And Skill Levels

No matter your age, size, or experience with exercise, everybody can benefit from personal training training. Dawn and Paul, the founders of Sand and Steel, have over 10,000 hours of personal training experience; this means that they will be able to help anyone with any fitness need or goal imaginable. From experienced athletes in the prime of their lives to beginners young and old, no one is excluded from achieving increased mobility, strength, and stability.

Personal Training Programs Built to Your Goals

With our Personal Training, we craft the workouts around your mobility, injuries, strengths, and weaknesses.  When working one-on-one, we optimize the workout to your level of fitness.  We take the time to teach you how to do exercises correctly and safely.  You only get one body, keep it safe, and make it best you can.

What you can do on your own in 12 hours, we can do for you in 3 hours.  When you work with us, you have the advantage of the 20,000 hours of personal training experience that Dawn and I share.  As a team, we have trained more than 10,000 clients and certified over 120 coaches.  We have trained many clients who move just like you.  We have worked with people with your injuries and your goals.  We know what works, what’s safe, and what will get you results.   At Sand and Steel, we handle the planning, the programming, the accessory work, mobility training, etc.   We do it all.  You just have to show up and give us 100%.

Paul Roberts on Private Personal Training

Additional information


Standard, Plus

3 reviews for Welcome Pack

  1. 5 out of 5


    Paul was an awesome trainer. He paid great attention to all of the guests taking part in the workout. This definitely was a great way to get an intro to Sand and Steel. I definitely plan on going back for more group classes plus the pricing is just right for my budget.

  2. 5 out of 5

    Marcus Erin

    Great way for an introduction into Sand and Steel. I was a bit skeptical at first but after trying this packet out and seeing how they modify the different work outs to best suit me was very helpful. Big focus on proper form and great help whenever it was noticed a potential problem. Very detailed introduction for the start of the workout. Will definitely be looking into more of the other packs that Sand and Steel has to offer.

  3. 5 out of 5


    Great intro to Sand and Steel Fitness. The classes were well structured, great for all levels of fitness skill and not overly crowded. Started with a great warm up to get the blood flowing and went right into a challenging but well thought out workout.

Add a review

You may also like…

  • InBody 570 Body Composition Scan

    InBody Scan

    5.00 out of 5
    From: $25.00
    Select options
  • Personal CrossFit Coach Optimized

    Personal Training

    4.96 out of 5

    View Prices

  • Fitness Assessment Physical Therapy Mobility Functional Movement Screen FMS M|WODFitness Assessment Square

    Fitness Assessment

    0 out of 5

    View Prices