Save the Date

Below are dates for scheduled special events. Who you train with matters more than where you train. CrossFit works because its foundation comes from the community. Build yours by attending our Events and Races

Events at Sand & Steel

  • Pride Throwdown & After Party: June 24, 2023
  • The CrossFit Fair
    Join us for Breakfast and Intro Classes for the Gymnastics, Powerlifting, and Olympic Lifting Courses. July 8, 2023. 8AM-12PM

    • Breakfast & Overview Meeting. 8AM.
    • Gymnastics Class: Planks, Arcs & Inversions. 9AM.
    • Powerlifting Class: Sumo Deadlift & Strict Press. 10AM.
    • Olympic Lifting Class: Hang Squat Snatch. 11AM.
    • Planned schedule:
      • Olympic Lifting: Aug 12- September 23 (Seminar, 3-4 Extra Classes / week, Olympic Meet)
      • Powerlifting: October 7-December 2 (Seminar, 3-4 Extra Classes / week, Powerlifting Meet)
      • Gymnastics: March 23- April 14 (Seminar, 2-3 Extra Classes / week, Most Improved Athlete Party)
  • WLC Weight Loss Challenge Fall 2023: | August 12 – November 11, 2023
    • Opening Ceremony Aug 12 at 10AM
    • Competition Runs from Aug 13- Nov 10, 2023
    • Weight Loss Bio Due Nov. 4, 2023
    • Awards Banquet November 11 at 10AM
  • Halloween WOD & Costume Party: October 28
  • Turkey Buster: Near Thanksgiving
  • Iron Star Games 2023 (Friday / Saturday): Dec 1 – Dec 16
  • 12 Days of Christmas and Cookie Competition: Near Christmas
  • CrossFit Open 2023: February 15-March 7, 2023.
  • The Murph Experience: May 27 | Murph Open Gym May 29

Nutrition Lab Sessions:

  • Lesson 0: CrossFit Nutrition Resources. An overview of materials available to you from CrossFit.com. | Saturday: 08/12/2023 at 10AM
  • Lesson 1: Metabolic Syndrome, Cheat Meals, 10 Rules for Weight Loss, 11 Foods to Avoid, Using a Shopping List, Building Healthy Habits, 80 Superfoods you Should be Eating. | Saturday: 08/19/2023 at 10AM
  • Lesson 2: Finding your Target Calories. The Weight Loss Calculator, InBody Interpretation, Nutrition Label Analysis. | Sunday: 09/10/2023 at 10AM
  • Lesson 3: Getting Smart About Eating Clean plus everything you need to know about organic foods. | Sunday: 10/05/2023 at 10AM
  • Lesson 4: The Nutrition Lab Cleanse: 85 Rules to build a bulletproof diet.. | Sunday: 11/02/2023 at 10AM
  • Lesson 5: Eating for Success. 22 Rules for building a perfect diet. Meal Journal Review. | Sunday: 12/03/2023 at 10AM
  • Lesson 6: The Five Elements Rule – A simpler Approach to Building a Better Meal Plan. | Sunday: 01/07/2024 at 10AM
  • Lesson 7: Way Beyond Macros – Macros, Serving Sizes, Meal Plan Optimization. | Sunday: 02/04/2024 at 10AM
  • Lesson 8: Make it Fast, Make it Right – Reading Nutrition Labels, Speed Tips, Weekend Prep, and Meal Delivery Services. | Sunday: 03/03/2024 at 10AM
  • Lesson 9: Glycemic Impact. Understanding Glycemic Load, Glycemic Index, and Glycemic Impact. | Sunday: 04/07/2024 at 10AM
  • Lesson 10: Restaurants and Travel. | Sunday: 05/05/2024 at 10AM
  • Lesson 11: The CrossFit Nutrition Regimen. | Sunday: 06/02/2024 at 10AM
  • Lesson 12: Sports Nutrition and Supplements. | Sunday: 07/07/2024 at 10AM

CrossFit Competitions

  • CrossFit Games. Madison. First week of August
  • MACC FEST. Sept. 29 – Oct. 1st. Maryland
  • Rogue Invitational: Oct 27-29, 2023. Texas
  • Wodapalooza January, 2024. Miami
  • Beach Town Throwdown May 6-7, 2024. Myrtle Beach
  • CrossFit Northeast Semi-Finals. May 18- May 21. Orlando Fl.

Races

Spartan Race Palmerton, PA (JUL 15, 2023)

EX2 Race, Saturday July 22, 2023
Blue Crab Bolt @ Schaeffer Farms

EX2 Race, Saturday August 5, 2023
Blue Crab Bolt @ Little Bennett

Spartan Race West Virginia (AUG 26-27, 2023)

Tough Mudder Pittsburg PA (September 9, 2023)

Three distances available. Paul is registered for 8AM – 15K race.

Spartan Race Washington DC (SEP 16 – 17, 2023)

Backyard Burn (April 23, 2023)

2023 Spring Valley View Hard Cider Challenge 5k, 10k, & Half (April 29, 2023)

  • Variable Distances, Paul is running the Half Marathon. Register
  • Venue: Delaplane, VA.

Spartan Race Fayetteville, NC (MAY 13, 2023)

Savage Race Maryland 2023 (MAY 20, 2023)

Past Events

View All Past Events

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