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

Extraordinarily knowledgeable about the intricate dynamics of movemnet

Paul Roberts knows more about the body than anyone I know. This is a huge advantage for older people for whom the standard training movements need to be adjusted to… View All “Extraordinarily knowledgeable about the intricate dynamics of movemnet”

Esther Goldberg
July 29, 2017

“It’s exciting seeing and feeling results of hard work!”

Natalie Client of the Month Cover Featured Image 2

*”I have very much enjoyed my workouts at Sand and Steel. It’s a great crew, with professional coaches and knowledgeable expertise. I’m addicted to my program, and it’s exciting seeing… View All ““It’s exciting seeing and feeling results of hard work!””

Natalie B.
July 17, 2017

Couldn’t ask for more personalized personal training!

Client of the Month

* “Sand and Steel has been my headquarters for rehab and training for over two years. I’ve had numerous injuries from playing competitive soccer and the personal trainers at Sand… 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… View All “Valuable Personalized Training”

M. Bynum
May 10, 2017

Personal Training Rocks

Jim C. Testimonial

*”I am getting stronger, more fit and flexible at the same time. Also the warm ups and stretching have greatly improved the lower back issues I have been experiencing for… View All “Personal Training Rocks”

April 27, 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… 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… 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… 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… View All “I love sand and steel fitness”

Stephanie Kurka
December 11, 2016

An Exceptional Experience!

Steve S. Testimonial

* “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… View All “An Exceptional Experience!”

Steve S.
December 11, 2016
loading videos
Loading Videos...