Should I Take Personal Training & CrossFit Classes Together?

CrossFit, Gym Membership by Paul Roberts

In a word — YES. We recommend taking at least one personal training, one mobility class, and one CrossFit class per week. Personal Training to teach you the foundations, mobility to improve your flexibility and control, CrossFit to improve your conditioning.

CrossFit Rank

CrossFit, Featured, Gym Membership, Programming Workouts by Paul Roberts

Do you want to get in shape quickly? We have Beginner CrossFit Metcon and Beginner CrossFit Metcon classes everyday. Get Started Safely.

Cindy Moore – Signature Coach

Coaches by Cindy Moore

CrossFit and Personal Training Certifications

CrossFit Level 1 Trainer
National Strength and Conditioning Association Member/Certified Strength and Conditioning Specialist (NSCA CSCS)
NETA Personal Trainer
Functional Movement Systems Functional Movement Screen Level 1
TRX Suspension Systems and Rip Trainer

The Seven New CrossFit Girls Infographic

CrossFit by Katy Oblinger

CrossFit Sand & Steel will be hosting the 2021 CrossFit Open. We think the open will feature one of the new girls, so download our free infographic on the Seven New CrossFit Girls so you can practice them.

Kati Gunn Personal Trainer

Past Coaches by Kati Gunn

Personal Training Certifications

Bachelor’s of Science – Exercise Science from University of North Carolina
NASM Personal Training Certification
NASM Group Personal Training Specialist
First Aid, CPR, and AED Certified

CrossFit Foundations Program

CrossFit by Paul Roberts

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.

CrossFit DG Hero WOD

CrossFit, Workouts by Paul Roberts

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.

The 2020 Biden-Harris Victory WOD

CrossFit, Events, Workouts by Paul Roberts

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.

Katy Oblinger – Signature Coach

Coaches by Katy Oblinger

CrossFit Certifications

CrossFit Programming
CrossFit Spot the Flaw
Certified CPR/AED (American Red Cross)

Strong Workout October 5, 2020

Fitness Class, Olympic lifting by Paul Roberts

So many people crushed this #workout. From our home-based participants like @btberkley and @gracelface, to our newest members like Damaris and @keilita_medina owning the box jumps. Ally building the #mobility for the overhead squat. So many people to recognize on this post.

How to Teach CrossFit Classes While Maintaining the Social Distancing Required by Northern Virginia

CrossFit, Programming Workouts by Paul Roberts

Northern Virginia has set forth social distancing laws requiring members to be spaced 10 feet apart. Here’s how we keep you safe in CrossFit Classes.

Greg Glassman’s Twitter Comments and Letter to Rocket CrossFit

CrossFit by Paul Roberts

Greg Glassman, CEO of CrossFit HQ, takes heat for his recent comments on Twitter about George Floyd’s death. He writes a viscous letter to Rocket CrossFit. Massive brands drop their sponsorships, and CrossFit affiliates renounce their affiliation with CrossFit. Here’s what happened.

25 CrossFit Workout Programming Examples

CrossFit, Featured, Programming Workouts by Paul Roberts

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

CrossFit by Paul Roberts

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.

Private CrossFit Coaching - Ring Row and Wall Walkers Square

Private CrossFit Coaching: Building a Perfect WOD

CrossFit by Paul Roberts

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.

CrossFit for Beginners - Nine Fundamental Exercises

Crossfit for Beginners – 9 Fundamental Exercises

CrossFit by Paul Roberts

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.

Monday	4:00 AM - 10:00 PM
Tuesday	4:00 AM - 10:00 PM
Wednesday	4:00 AM - 10:00 PM
Thursday	4:00 AM - 10:00 PM
Friday	4:00 AM - 8:00 PM
Saturday	4:00 AM - 8:00 PM
Sunday	8:00 AM - 8:00 PM

CrossFit and Personal Training Certifications

Personal Training Certifications

CrossFit Certifications

Free CrossFit Workout Programming