At Sand & Steel, your workout deserves more than a cookie-cutter plan. While most gyms rely on pre-made programming, we go beyond. We use CAP as a foundation, but our OnRamp and Challenger classes are built in-house for you.
š Designed In-House by an Expert Coach
Our custom workouts take about two hours each to design, balance, and publish ā ensuring every detail is precisely crafted.
š” Coachās Note: “A truly great workout isnāt just written ā itās engineered. Every movement, every minute, and every rep is chosen to deliver results and an amazing experience.”
Our specialty classes run 90 minutes ā giving you more time for skill work, personalized coaching, and mobility-focused recovery. Youāll leave each session stronger and more confident.
āļø Challenger: Push Beyond Limits
Step into the arena with higher intensity, advanced gymnastics skills, and strongman-style movements. Challenge your limits and grow stronger.
Our OnRamp program offers extra time to focus on technique, scaling, and mobility in a supportive environment. Perfect for both new and experienced athletes looking to refine their skills.
Every week, Coach Paul delivers original, custom workouts integrated seamlessly into our overall programming. Dive into detailed WOD breakdowns, Dr. DOMS analyses, and full class plans from warm-up to cooldown.
Workout Date: July 4, 2025 at 8:30am-10am.
Because after Rankel, you donāt need a second barbellāyou need a shovel.
This Friday, Sand & Steel is turning up the heat with a patriotic dose of pain.
We’re honoring fallen Marine Sgt. John Rankel with a benchmark Hero WOD that demands grit, pacing, and raw effort. But thatās just the beginning.
Immediately after, those bold enough can take on The Sand Reaperāa Challenger workout built from sandbags, shuttle runs, and sheer willpower. Together, they deliver one of the most intense, well-rounded, and devilishly satisfying training sessions weāve programmed all year.
š£ Highlights:
Full-body fatigue from hinge-heavy movements and grip grinders
Odd-object conditioning that builds real-world strength
A themed challenge with an Evil Satisfaction Score of 57/60
š„ Expect to test your limits. Compete with your friends. And walk out stronger.
Read the full breakdown, movement prep, coaching cues, and evil-themed scoring inside š
Workout Date: July 6 at 9AM.
What happens when you give a coach 90 minutes, a devilish chipper, and an appetite for total-body domination? You get The Devilās Chip Listāa workout forged in sweat, science, and sadistic brilliance.
In this special long-form class, we break down why this isnāt just a workoutāitās a complete training experience. From prehab and priming to a brutal yet balanced chipper and a recovery cooldown worthy of a yoga retreat, this session delivers on every front.
In our full analysis, we dive into:
The top strengths that make this class a coaching goldmine
Weaknesses to watch (yes, even evil has limits)
Category scores across functionality, challenge, fun, and more
Final verdict: 9.1/10 ā A premium long-form coaching experience
š Curious if youāre ready to survive The Devilās Chip List?
Read the full breakdown and see why we call this the most complete class design weāve ever unleashed…
Workout Date: June 29, 2025. Think youāve got what it takes to handle the heat? šļøāāļøš
This 12-minute AMRAP is loaded with power snatches, bar-facing burpees, and wall ballsāthe unholy trinity of CrossFit suffering.
We asked Dr. DOMS’s himself to analyze the workout… and letās just say, heās very pleased with your upcoming misery. š
ā”ļø Check out the full villainous breakdown, pacing tips, and mobility guide
ā”ļø Come prepared or be prepared to cry mid-burpee
š² Read the evil analysis now.
Discover a hilariously wicked workout breakdown from the mind of a supervillain. Analyze thrusters, kettlebells, and core finishers like never before. Dare to read?
Brave warriors, the path to glory lies not in comfort, but in conquest. In our latest blog post, we unveil a workout forged in fireātested and analyzed by the might of experience and the wisdom of preparation.
From the single-armed trials of kettlebell mastery to the relentless charge of thrusters and the final test of the core, this workout is no mere trainingāit is a rite of passage.
āļø Will you rise to the call? Or fall before the fifth round?
š [Read the full blog post] and prepare to test your mettle.
