Personal Training Overview

Sand & Steel is the only gym in the DC area that offers 100% tested and tailored personal training programs that are customized to your goal.  Get coaches by personal trainers who work as a team to optimize your results and ensure your safety.  From our recovery programs for shoulders and knees, to our fat loss programs like Redline and CrossFit Metcon, to our Strength programs like Super Mass and Westside we have a program for you.

 Sand & Steel delivers online personal training and nutrition in 4 variations:

  1. Signature Online Personal Training programs — use the same workouts we use at Sand & Steel.  Comes with an online workout calendar and workout log.
  2. Custom Online Workouts – these are handcrafted workouts created for you and built to your exact specifications.
  3. Origin Nutrition Templates – the entire Origin Nutrition documentation including ebooks, charts, meal plans, and more.
  4. Origin Online Nutrition Coaching – one on one custom meal planning, food journal analysis, and compliance monitoring

Nutrition Overview

The Origin Online Nutrition System is a fully customizable diet program.  Based on the Precision Nutrition, Whole 30, Mediterranean Diet, and 2015-2020 USDA Guidelines – Origin diet will help you erase bad habits, and eat cleanly while you train.

The coaching takes place in one-hour sessions where we:
(1) analyze your current diet
(2) answer your questions
(3) determine which are the most important changes to make first
(4) build you a roadmap to effect those changes

For those people wanting additional assistance, Origin offers a 24 online coaching add-on that allows you to message your coach, upload progress reports, and receive daily reminders customized to your diet progression.

Diagnostic Screening Overview

One of the most important features of our personal training system is our rigorous testing.  We identify weak links, muscle tightness, and joint dysfunction.  We analyze where you are in terms strength, mobility, and conditioning, and we prepare a custom fitness program based on your unique fitness level.

  • Functional Movement Screen FMS
  • Y Balance Test YBT
  • Roberts Mobility Screen RMS
  • Fitness Performance Benchmark
  • InBody Composition Scan

Mobility and Muscle Therapy Overview

Improve joint mobilization, extend range of motion, decrease pain, and reduce injury risk.

  • Muscle Activation Techniques
  • Corrective Exercises by the FMS Method
  • Mobility by MWOD method
  • Flexibility by Kit Laughlin and Bob Anderson Methods
  • One and one Yoga Sessions


View All of Programs Here

  • Level I-III – Start you fitness journey.
  • Transformation Series I-III – Burn Fat and Build Muscle
  • Power Lifting: Westside, 5/3/1, Starting Strength, and more
  • Hypertrophy and Bodybuilding (4 different programs available)
  • Weight Loss: be prepared to sweat like you’ve never sweat before
  • Strength & Conditioning: get in the best shape of your life.
  • Got an Injury?  No problem, we have Injured Athlete Programs.
  • CrossFit Gymnastics.
  • Speciality: CoreFit Unleashed, Commit and Conquer, Stand Strong.
  • Signature: Strong by Paul, Python’s Program, Roberts’ Strength & Conditioning

Couldn’t ask for more personalized personal training!(*)

“I’ve been going to S & S for over two years now. They’ve helped me get, and stay, in the best shape of my life! I’m never bored, I feel safe because they have an eye for making sure you use correct form, and I’m constantly challenged.” Also, I’ve had multiple soccer injuries over the … View All "Couldn’t ask for more personalized personal training!(*)"

Sara F.
June 18, 2017

Valuable Personalized Training(*)

“I have been with S&S for nearly a year and I like the personalized training I get from Paul and his team. They work with you based on your fitness level but also work to help you make the right improvements.” S&S has helped me get better with my mobility (the Mobility Sessions with Paul … View All "Valuable Personalized Training(*)"

M. Banks
May 10, 2017

Get Steel Strong – 3 Month Review – Just Twice a Week Works(*)

Before and After Weight Loss

“Three few months ago I walked into Sand & Steel with an unhealthy lifestyle, old injuries slowing me down, and a ton of ignorance — in other words, the quintessential gym noob. Thanks to the entire team I am now a better eater plus more mobile, fit, and knowledgeable (and slightly less noobish).” Paul is … View All "Get Steel Strong – 3 Month Review – Just Twice a Week Works(*)"

Aaron Bush
April 12, 2017

Blessed by the Sand and Steel Workout Gods(*)

Barbell Strength Training Antionette

“Started with Sand and Steel, back in January.  I was just a kid with a dream to succeed in the EMT/ fire service.  After 3 months, attempting to train myself with no clear results showing. I came to the conclusion that I would need a much wider network of help to achieve my goals.”  I … View All "Blessed by the Sand and Steel Workout Gods(*)"

Antinette Wallace
March 5, 2017

I’m down 15 pounds and still dropping. – Mike D (*)

Mobility and Personal Training

“I’ve been going to gyms for over ten years 2-3 months at a time, and rarely saw improvement.  I didn’t prioritize exercise or a properly structured diet It just took too much time and there is too much contradictory information online.)  As a result I gained about 20 lbs pounds of body fat.  With a” … View All "I’m down 15 pounds and still dropping. – Mike D (*)"

Mike D.
December 12, 2016

I love sand and steel fitness (*)

Personal Training Alexandria

“I have been working out with Dawn and Paul for 3 months now and I have seen results.  I hired them as they do all my favorites, insanity, crossfit and kettlebell training.  I was injured while doing crossfit and wanted to get back into it doing modifications to the workouts.  Dawn and Paul both push” … View All "I love sand and steel fitness (*)"

Stephanie Kurka
December 11, 2016

An Exceptional Experience! (*)

“I thought for a long time that I was keeping myself in shape by maintaining a workout at home that involved some weights, calisthenics, and a (somewhat) disciplined nutrition plan. But time, metabolism, and my minimalistic approach to working out, just wasn’t getting the job done. After researching alternatives, I came across Sand and Steel”, … View All "An Exceptional Experience! (*)"

Steve S.
December 11, 2016
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