CrossFit DG Hero WOD

Help us honor and support Airforce Major David Gray “DG” by attending the CrossFit HERO WOD on November 27 and December 4.  Military and Police WOD Free.

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Biden Harris Victory WOD Nov 8 5PM

The 2020 Biden-Harris Victory WOD

The Biden-Harris Victory WOD is October 8th.  This Sunday at 5:00PM.  Can’t make it?  We’ll be doing a partner-variation of this WOD on October 18th.

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Katy CrossFit Coach

Katy Oblinger CrossFit Coach

CrossFit Certifications

CrossFit Coach | Personal Trainer

  1. CrossFit Programming
  2. CrossFit Spot the Flaw
  3. Certified CPR/AED (American Red Cross)
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CrossFit Foundations

CrossFit Foundations: a Personal Training Program

Paul’s built-from-scratch personal training program to help you master the CrossFit Foundations Exercises. Leverage the power of CrossFit – scaled to you.  Available in our personal training service and a program-only option.

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25 Types of CrossFit Workout Programming

25 CrossFit Workout Programming Examples 

25 CrossFit CrossFit Workout Programming Examples.  A comprehensive article covering almost every type of CrossFit workout we do in Alexandria VA. If you are a CrossFit Coach you’ll find this article very helpful for adding variation to your CrossFit Classes.  If you’re new to CrossFit, this article will help you understand the various types of workouts available to your CrossFit Coach.  We cover esoteric workouts like Fight Gone Bad & Death by Reps.  Workouts standards like Tabata and Hi-Low are explained in detail.  And of course we’ll share programming tips on fancier variations such as AMRAP with Buy-in.

Handstands for Hann: A CrossFit Tribute WOD

Handstands for Hann: A CrossFit Tribute WOD

Handstands for Hann: A CrossFit Tribute WOD.  @sandandsteelfitness honors and remembers Hannah Clarke as a passionate CrossFitter and a mother who’d do anything for her three beautiful children.  The 31-year-old was killed last week in Queensland, Australia when her estranged partner Rohan Baxter doused her in gasoline and set the car she was traveling in on fire.  Her three children aged 6, 4 and 3 were in the back seat at the time — all four perished in the unthinkable act of domestic violence.  Please join us this Saturday for CrossFit as we speak up against domestic violence.

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Private CrossFit Coaching - Ring Row and Wall Walkers Square

Private CrossFit Coaching: Building a Perfect WOD

Private CrossFit Coaching vs Group Class CrossFit in our Alexandria VA Box.  CrossFit classes are super fun and you get to compete with your peers to help you stay motivated.  But have you ever tried a Private CrossFit session?  Picture it, a custom scaled and coached CrossFit WOD — handcrafted to your goals and unique mobility.  Here’s how we build those WODs (workouts out of the day) and how our Private CrossFit Coaching works.

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CrossFit for Beginners - Nine Fundamental Exercises

Crossfit for Beginners – 9 Fundamental Exercises

CrossFit for Beginners. The nine fundamental exercises for learning CrossFit. Videos, cues, scaling options, and full technical description.   The 9 Fundamental Movements are key exercises that CrossFit teaches and reinforces in it’s level I and level II training courses.  To CrossFitters, these are your bread-butter exercises.  Here’s how to do these 9 exercises, why you should do them, beginner scaling options, and Paul’s top cues so you can perform them correctly.

The article also explains why one of these exercises probably should be replaced, and which exercise is the most underappreciated.  Finally, Paul finishes with a list of the Top 16 CrossFit Exercises that aren’t in the Nine Fundamental Exercises.  Giving you a total of 25 CrossFit Exercises to learn and master.

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CrossFit Alexandria VA for Beginners Sand and Steel

CrossFit Alexandria VA

A Beginner’s Guide to CrossFit.  CrossFit® is many things.  To Sand & Steel Fitness in Alexandria VA, CrossFit is a system and method of exercises.  This 5000 word article breaks down the most important questions about CrossFit.  But What is CrossFit?  And is it Right For me?  How much does it Cost?  We’ll answers these questions and more.

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