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CrossFit Sand and Steel

Want to learn the Ring Muscleup? Coach Paul breaks it down with 10 unique progressions and scalings this Wednesday in our #gymnastics #crossfit class. #ringmuscleup #ringmuscleups

CrossFit Gymnastics. Build the strength and skill to accomplish some of CrossFit's toughest exercises. Chocked full of progressions and skill work, our gymnastics class helps build the technique to master exercises like the Bar Rollover, Ring Muscleup, Handstand Walks, and more. All Fitness Levels Welcome. #barrollover #toestobar #crossfitgymnastic #gymastics #reversemuscleup #muscleup #muscleupprogressions.

#gymastics this Wednesday. Hips to Bar, Toes to Bar, Knees to Elbow, and related exercises to help build core strength to execute the Bar Rollover. After the skill work, we take on a short #metcon featuring the medball clean and the gymnastics skill we just practiced. The WOD concludes with some lat stretches and mobility. #toes2bar #crossfitgymnastics

Gymnastics

4 Pins

Join Coach Paul on Friday for a Total Body Chipper Saturday brings a brutal combo of Gymnastics and Deadlifts Take on Paul head-to-head in the Rx scaling or scale it down to your own level. Two Free Ostrim Beef Sticks for all attendees! See you then! #rxd #crossfit

Rx

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Workout, Share Your Story, Get Free Stuff

There are many reasons that hiring a Personal Trainer could be beneficial both for short term and long term periods. A personal trainer can do anything from teaching proper movement patterns to motivation. We break down the top 10 reasons to Hire a Personal Trainer. 1. Motivation 2. Consistency 3. Injury Prevention 4. Supervision / Eyes on you. 5. Accountability 6. Individualized Plan 7. Workout out through an Injury 8. We are Teachers 9. Avoid Plateaus 10. Fun

Today we are 150 Members Strong. 150 members of different races, ethnicity, ability, ages, and genders all working together to improve our health, strength, and conditioning. That up 30 members since November ... and I could not have done it without our outstanding coaches @ptrainrmax @brian.leos.77, @markrebok, @ira.bagheera, @ardent_fitness,@kroblinger @ktgunn1, @envoye_le, and of course @dawn_sscf.

About Us

3 Pins

Join Amanda for deadlift day as we build to a one Rep max. Afterwards, we do some accessory work with the stiff leg deadlift. Plus we add in some bonus grip work for good measure. #deadlift #crossfit #heavyday

Ring It Proud. 🔔 10 Personal Records in One Night. Congratulations everyone! Keep it up 👍. #pr #personalrecord #splitjerk #crossfit. @pcandc @rodri_yosvany @aureliagracia_ @whereintheworldisholly @paul_sscf @keilita_medina @lunaboricua

Snatch 20 pound increase on my one rep max barbell snatch. Went up smooth and easy. On the second video, you can see I missed the lift. So I went back down and built up to it. With #powerlifting and #olympiclifting you have to build up your neurological system and hone in on your mistakes. Watch your technique in slow-motion and fix your faults. My new PR? I haven’t practiced the snatch since my last pr, but I suspect I owe the improvement to beyond stretch to help with the overhead squa

CrossFit Strong Powerlifting

6 Pins

Most Improved Athlete is one of our most difficult challenges to win. With over 150 athletes at Sand and Steel Fitness, winning the most improved athletes means you are in the top 0.75 percent. The best of the best. We can think of no other athlete who has made more improvement, overcome more obstacles, and has been more inspirational than Bob Merker.

The Sand and Steel Fitness Assessment has been carefully built and tested by over 100 coaches across 1000s of personal training clients. Painstakenly improved and upgraded as new technologies became available our Fitness Assessment remains the sine qua non of fitness benchmark for personal training.

Personal Training

3 Pins

September 9th WOD AMRAP 18 Minutes 50 Rip Trainer Plyo Lunge 25 Sandball Cleans 25 Hip Thrusts 195/155 #hipthrust #glutes #buttsandguts #hipthruster #riptrainer

Butts & Guts — build strength where it counts. Feet elevated Hip Thrusts, banded seared clams, and Mobility Walk of shame round out Thursday’s class.

Butts & Guts is our Core and Hips Class. It helps strengthen your entire core and hips areas to build strength and improve your physique. In this class, we we did Frog Thrusts and 3 core exercises: Banded Bird Dogs, Reverse Crunch, and Crunch in Hollow Body Hold. #strong #powerlifting #hipthrust #fitnessclass #alexandriava #strengthtraining

Butts & Guts

8 Pins

Scalings for All Fitness Levels Socially Distanced - Generously Spaced Scrub Down After Every Class All Members Wear Face Masks CrossFit KORE -- Try a Free Class on Us.

When performing a squat like the Goblet Squat, you need to keep your squat very upright. We want to position the kettlebell as close to midline as we can. If you lean down, you'll wind up hurting your back. As with all squats, we also want to keep your hips open. "Knees out" is a common coaching cue we use to help members keep their position. Typically, you'll want to turn your feet out at about 20 degrees off-center.

CrossFit KORE

12 Pins

I can't make it any simpler than that. If you aren't working on your mobility, you are leaving reps and pounds on the table. If you want to get: Stronger, Faster, Leaner, you need to focus on your technique and optimize your mobility. QED #BeyondStretch #FireFlow #mobility #crossfit

Today, I worked unilateral leg stability. If you want to get really strong at squats and deadlifts — making sure you have strong control of your core is a must. Core includes your hips— and these 3 hip corrective exercises are excellent for athletes of all levels. -Coach Paul #crossfit #correctiveexercise #physicaltherapy

Read the Chalkboard -- I can't make it any simpler than that. If you aren't working on your mobility, you are leaving reps and pounds on the table. If you want to get: Stronger, Faster, Leaner, you need to focus on your technique and optimize your mobility. QED #BeyondStretch #FireFlow #Mobility #CrossFit

Yoga & Mobility

15 Pins

Learn the foundations of Olympic Lifting and CrossFit. In this class, we show some of skills and drills for improving clean with a medball. Try a free a class today. #crossfit

Coach Katy brings a powerhouse performance to a very challenging workout featuring double unders, thrusters, and pullups. Today's workout "Peyton" features CrossFit programming written by Katy and mobility work written by Paul. It's a full body workout with plenty of time for skills practice. Thank you Katy for such a great workout! Good luck everyone -- the fun starts at 5PM, 6PM, and 7PM tonight. #metcon #crossfit #mobility #weight #conditioning #doubleunders #thrusters #pullups.

Sunday, June 6: Clean & Jerks + Burpees Monday, June 7: Front Squat and Overhead Lunges Tuesday, June 8: Farmers Carries and Thrusters Friday, June 11: Pride Throwdown Preview (Thrusters, Rowing, Deadlifts) Sunday, June 13: Just a PVC -- PVC Snatch and 400M Run Monday, June 14: For Load -- 5 Deadlifts + 1 Olympic Clean Wednesday, June 16: For Load -- 5 Front Squats + 2 Split Jerks

CrossFit Metcon

18 Pins

Certifications 200-Hour Yoga Teacher Certification Vinyasa, Yin, Restorative and Chair Yoga Meditation Pranayama (Control of Breath) Experience teaching yoga in Germany and the US CPR/AED

Yoga Teacher Certifications Registered Yoga Teacher 200 RYT

CrossFit Certifications CrossFit Coach | Personal Trainer CrossFit Programming CrossFit Spot the Flaw Certified CPR/AED (American Red Cross)

Our Coaches

12 Pins

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Strength Training

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!

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!

CrossFit Sand and Steel

CrossFit Sand and Steel

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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 2023 Weight Loss Challenge Finale. 10AM, Saturday, April 1, 2023.

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 2023 Weight Loss Challenge Finale. 10AM, Saturday, April 1, 2023.

CrossFit Sand and Steel

CrossFit Sand and Steel

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Certifications and Credentials Biomedical Engineer: Johns Hopkins University CrossFit Level 3 (CCFT): CrossFit Certified Trainer CrossFit Powerlifting: Strength Training M|WOD ReadyState Movement and Mobility Specialist: Movement and Mechanics Kinstretch: Mobility and Flexibility Certification for Group Classes

Certifications and Credentials Biomedical Engineer: Johns Hopkins University CrossFit Level 3 (CCFT): CrossFit Certified Trainer CrossFit Powerlifting: Strength Training M|WOD ReadyState Movement and Mobility Specialist: Movement and Mechanics Kinstretch: Mobility and Flexibility Certification for Group Classes

CrossFit Sand and Steel

CrossFit Sand and Steel

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Light-weight 100% combed and ring-spun cotton. Soft and lightweight, with the right amount of stretch. It’s comfortable and flattering for all. • 100% combed and ring-spun cotton (Heather colors contain ... Read more

Light-weight 100% combed and ring-spun cotton. Soft and lightweight, with the right amount of stretch. It’s comfortable and flattering for all. • 100% combed and ring-spun cotton (Heather colors contain ... Read more

CrossFit Sand and Steel

CrossFit Sand and Steel

Featured Images

Light-weight 100% combed and ring-spun cotton. Soft and lightweight, with the right amount of stretch. It’s comfortable and flattering for all. • 100% combed and ring-spun cotton (Heather colors contain ... Read more

Light-weight 100% combed and ring-spun cotton. Soft and lightweight, with the right amount of stretch. It’s comfortable and flattering for all. • 100% combed and ring-spun cotton (Heather colors contain ... Read more

CrossFit Sand and Steel

CrossFit Sand and Steel

Featured Images

Light-weight 100% combed and ring-spun cotton. Soft and lightweight, with the right amount of stretch. It’s comfortable and flattering for all. • 100% combed and ring-spun cotton (Heather colors contain ... Read more

Light-weight 100% combed and ring-spun cotton. Soft and lightweight, with the right amount of stretch. It’s comfortable and flattering for all. • 100% combed and ring-spun cotton (Heather colors contain ... Read more

CrossFit Sand and Steel

CrossFit Sand and Steel

Featured Images

Light-weight 100% combed and ring-spun cotton. Soft and lightweight, with the right amount of stretch. It’s comfortable and flattering for all. • 100% combed and ring-spun cotton (Heather colors contain ... Read more

Light-weight 100% combed and ring-spun cotton. Soft and lightweight, with the right amount of stretch. It’s comfortable and flattering for all. • 100% combed and ring-spun cotton (Heather colors contain ... Read more

CrossFit Sand and Steel

CrossFit Sand and Steel

Featured Images

The tri-blend fabric creates a vintage, fitted look. And extreme durability makes this t-shirt withstand repeated washings and still remain super comfortable. • 50% polyester, 25% combed ring-spun cotton, 25% ... Read more

The tri-blend fabric creates a vintage, fitted look. And extreme durability makes this t-shirt withstand repeated washings and still remain super comfortable. • 50% polyester, 25% combed ring-spun cotton, 25% ... Read more

CrossFit Sand and Steel

CrossFit Sand and Steel

Featured Images

The tri-blend fabric creates a vintage, fitted look. And extreme durability makes this t-shirt withstand repeated washings and still remain super comfortable. • 50% polyester, 25% combed ring-spun cotton, 25% ... Read more

The tri-blend fabric creates a vintage, fitted look. And extreme durability makes this t-shirt withstand repeated washings and still remain super comfortable. • 50% polyester, 25% combed ring-spun cotton, 25% ... Read more

CrossFit Sand and Steel

CrossFit Sand and Steel

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Registration Deadline is March 15, 2023.

Registration Deadline is March 15, 2023.

CrossFit Sand and Steel

CrossFit Sand and Steel

Featured Images

Straight-up and unabashed Coach Paul answers the tough questions about running for the CrossFit athlete. Questions like: whether you really need to run to do well in CrossFit. Or, whether CrossFit will help you run better. Plus, Paul shares some of his best videos and tips on mobility for running and running technique, including his top 18 Stretches and Mobility Drills for Running. Running Techniques, How To Get Better, Crossfit Athletes, Drills, Get Well, You Really, Cool Gifs, Answers

Running Techniques

How To Get Better

Crossfit Athletes

Straight-up and unabashed Coach Paul answers the tough questions about running for the CrossFit athlete. Questions like: whether you really need to run to do well in CrossFit. Or, whether CrossFit will help you run better. Plus, Paul shares some of his best videos and tips on mobility for running and running technique, including his top 18 Stretches and Mobility Drills for Running.

CrossFit Sand and Steel

CrossFit Sand and Steel

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The Stretch Better, Recover Better, Move Better, Mobility Class Flexibility Training, Steel Fitness, Surface Tension, Rogue Fitness, It Band, Myofascial Release, Tight Muscles, Certified Personal Trainer

Flexibility Training

Surface Tension

Myofascial Release

Certified Personal Trainer

The Stretch Better, Recover Better, Move Better, Mobility Class

CrossFit Sand and Steel

CrossFit Sand and Steel

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With its soft, premium quality fleece fabric and jersey-lined hood, this unisex zip-up hoodie will be a cozy addition to your outfit. Pair it with jeans, shorts, a skirt, or a dress to stay warm in style. • 80% cotton, 20% polyester blend fleece • Grey Heather is 75% cotton, 25% polyester • Charcoal Heather ... Read more Fleece Fabric, Fabric Weights, Twill, Zip Ups, Sleeve Length

With its soft, premium quality fleece fabric and jersey-lined hood, this unisex zip-up hoodie will be a cozy addition to your outfit. Pair it with jeans, shorts, a skirt, or a dress to stay warm in style. • 80% cotton, 20% polyester blend fleece • Grey Heather is 75% cotton, 25% polyester • Charcoal Heather ... Read more

CrossFit Sand and Steel

CrossFit Sand and Steel

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Limited edition - Velcro backed patch with Sand and Steel Logo.

CrossFit Sand and Steel

CrossFit Sand and Steel

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Predictions for the 2023 CrossFit Open based on current programming preferences from CrossFit HQ, the history of CrossFit Open exercises, the CrossFit Journal, CrossFit Open Equipment List, and CrossFit social media. Crossfit Open, Predictions, Preferences, Programming, Exercises, Equipment, Social Media, Journal

Predictions for the 2023 CrossFit Open based on current programming preferences from CrossFit HQ, the history of CrossFit Open exercises, the CrossFit Journal, CrossFit Open Equipment List, and CrossFit social media.

CrossFit Sand and Steel

CrossFit Sand and Steel

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Percent Body Fat, Muscle Mass, Chronic Inflammation, Segmental Muscle Analysis, Segmental Fat Analysis, Visceral Fat Level, and Basal Metabolic Rate Workout Sheets, Basal Metabolic Rate, Cellular Energy, Muscle Function, Body Scanning, Visceral Fat, Body Composition

Basal Metabolic Rate

Cellular Energy

Muscle Function

Body Composition

Percent Body Fat, Muscle Mass, Chronic Inflammation, Segmental Muscle Analysis, Segmental Fat Analysis, Visceral Fat Level, and Basal Metabolic Rate

CrossFit Sand and Steel

CrossFit Sand and Steel

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Our VIP Transformation Package features personal training, Unlimited Classes, nutrition, and much more. 24 Hour Fitness, My Fitness Pal, Yoga Training, 3 Month Transformation, Gym Owner, Orange Theory, International Health

24 Hour Fitness

3 Month Transformation

International Health

Our VIP Transformation Package features personal training, Unlimited Classes, nutrition, and much more.

CrossFit Sand and Steel

CrossFit Sand and Steel

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Group lead member discussions on weight loss strategy. Simple, direct, and a great way to get help on your weight loss & fitness journey. Do You Feel, How Are You Feeling, Fitness Journey, Weight Loss, Greats, Learning

How Are You Feeling

Fitness Journey

Group lead member discussions on weight loss strategy. Simple, direct, and a great way to get help on your weight loss & fitness journey.

CrossFit Sand and Steel

CrossFit Sand and Steel

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Try any of our classes or sessions at a discount with no contract. Crossfit Classes, Gym Membership, Personal Training, Trials, Contract

Crossfit Classes

Personal Training

Try any of our classes or sessions at a discount with no contract.

CrossFit Sand and Steel

CrossFit Sand and Steel

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Jan. 28 at 10:15AM: A comprehensive review of all equipment and gear to CrossFit at your best. Unsponsored and professionally hosted, Coach Paul talks about his gear choices after CrossFitting for over a decade. A Decade, Crossfit, Gears, Choices, Paul, Coach, Reviews, Best

Jan. 28 at 10:15AM: A comprehensive review of all equipment and gear to CrossFit at your best. Unsponsored and professionally hosted, Coach Paul talks about his gear choices after CrossFitting for over a decade.

CrossFit Sand and Steel

CrossFit Sand and Steel

Featured Images