Dance Video Workouts

Dance Video Workout

8 Dance Video Workouts

Don’t have a kettlebell or dumbbell to do a workout?  Here are 8 great dance video workouts to help you get your sweat on and burn some extra calories.

Guest Post Agreement

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Weight Loss Challenge Fall 2022 Results

We are proud to introduce our five weight loss competition finalists. Win or lose, all five of these competitors took home better health, more energy, and better fitness. Please read about their journeys, and come vote for a winner at the 2022 Weight Loss Challenge Finale. 9AM, Sunday November 20, 2022. Food and InBody’s will be served!

WOD For Warriors

WOD 4 Warriors – Team RWB

WOD for Warriors is an annual event where we honor the sacrifices of our military veterans and their families. WOD For Warriors helps veterans and civilians find a community to work out and improve their health and fitness. We provide workout scalings so that the event is approachable to all fitness levels. It’s an excellent networking opportunity for all members of our military.

CrossFit Scaling

Scaling is a training principle of CrossFit where we preserve the intended stimulus of the workout, but we modify the load, reps, or technical requirements of the exercise to make it better for you. Scaling is also called adjusting or modifying a workout. To successfully provide a workout that is accessible to beginners and advanced athletes, we consider the scalability of the workout from the outset of its design. Here is the same workout in three different levels.

Yoga Classes Alexandria VA Alignment 88 Base Pose Class

Yoga Alexandria Alignment 88 Class

Master the 88 base poses of yoga. Each base pose in yoga has 10-20 variations. We systematically find the best variation for you during the alignment yoga class. Each class features 15 unique poses that teach and modify for you. Once you know your variation of each pose, we flow the poses together into an individual crafted yoga vinyasa. Alignment 88 is uniquely designed to be challenging even for certified yoga teachers, while still being approachable to the absolute beginner.

Pride Throwdown 2023

Pride ThrowDown is a Five-Round Knockout-Style Team-Based CrossFit Competition in support of our LGBTQ members. Pride ThrowDown also features a rescue bracket if your team gets knocked out early. Enjoy Starbucks Coffee, Breakfast (Bagels, Fruit, Pastries), Lunch (Gourmet Sandwiches & Salad), and Desserts throughout the competition. Featuring over $850 in awards and prizes — this is an event not to miss. Pride ThrowDown also includes Four Weeks of Prep Classes to get you ready for the competition. Volunteers Wanted!
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Face Mask Policy

Face Mask Policy

Face Masks are not required for members and employees that have been vaccinated.  All Sand & Steel Employees & Members are vaccinated as of August 9, 2021. Vaccines are required unless you meet the health or religious exceptions.

Kinstretch King Pigeon

Kinstretch Base Poses featured in Beyond Stretch

Beyond Stretch: learn all 18 Base Poses of the Kinstretch system in this comprehensive article on Kinstretch. Beyond Stretch is the kind of training that professional dancers and gymnasts use to improve their control and range motion. Based on FRC, Kinstretch & M|WOD, Beyond Stretch improves passive and active flexibility. Kinstretch helps strengthen your end range of motion and control. Beyond Stretch improves your balance and resistance to injury by targeting the muscles that your everyday activities cannot.

Beyond Stretch Kinstretch Logo

Beyond Stretch Class

Beyond Stretch is based on FRC, Kinstretch, FMS, and the Ready State Mobility Programs.  This class builds flexibility, strength, and helps prevent injuries caused by muscle imbalances.

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