๐
ต๐๐
ด๐
ด ๐๐
ฐ๐
ผ๐
ฟ๐
ป๐
ด ๐๐
ฐ๐๐๐๐
ณ๐
ฐ๐!๐
๐๐๐ซ๐-๐๐จ๐ซ๐ค๐จ๐ฎ๐ญ
๐๐๐๐๐
โ
ๅฝก Get Started ๅฝกโ
๐๐ฆ๐ณ๐ด๐ฐ๐ฏ๐ข๐ญ ๐๐ณ๐ข๐ช๐ฏ๐ช๐ฏ๐จ
๐๐ณ๐ฐ๐ถ๐ฑ ๐๐ช๐ต๐ฏ๐ฆ๐ด๐ด
๐๐ฑ๐ฆ๐ฏ ๐๐บ๐ฎ
https://www.sandandsteelfitness.com/
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#health #fitnessmotivation #exercise #alexandriava #healthy #instafit #fitspo #healthylifestyle #westend #washingtondc #mydccool #igdc #dcliving #dcgram #dclifestyle #madeindc #washingtondaily #ourneighborhood #dcmagazine #alexandrialiving #bythings #washingtonian #wheretogo #dmvmetro #dcfitness #yoga #freeinDC #samples
Double tap if you like #grip work. Bringing you the best grip gear from @metoliusclimbing and @roguefitness.
Double DT CrossFit WOD
A warm congratulations to everyone that successfully complete Double DT last night.
10 rounds for time of:
โ 12 deadlifts
โ 9 hang power cleans
โ 6 push jerks
โ 105 lb. / โ 155 lb.
The most commonly selected men's weight was 75# and women's weight was 35#. The average finish time was 21 minutes. Although @mandiefit smoked it at 12 minutes. I want some of that preworkout ๐.
Today we tackle Damn Diane with it's heavy ass deadlifts and deficit handstand pushups. Beginners, not to worry, we have plenty of safe scaling options to preserve the stimulus.
#doubledt #heavydt #crossfit #wod #endurance #deadlift, #powerclean #jerk #powerlifting #olympiclifting
Get your flu shot this Saturday. Thanks to our friends Alexandria Living Magazine for the tip!
ALEXANDRIALIVINGMAGAZINE.COM
Free Flu Shots in Alexandria: Where to Get Yours
๐ ๐ฒ๐ฒ๐ ๐๐ผ๐ฎ๐ฐ๐ต ๐๐ฟ๐ฎ. ๐งโโ๏ธ๐๐ถ
๐๐๐๐ ๐๐๐๐๐๐๐๐๐ ๐ ๐๐๐๐ ๐ข๐๐ ๐๐?
๐ธ๐โ๐ ๐๐๐ ๐๐๐๐๐๐ข ๐ ๐๐๐๐๐๐๐๐๐ ๐๐๐ ๐ ๐๐๐๐๐๐๐๐๐๐๐๐ - ๐ฟ๐๐๐๐๐ ๐ธ๐๐ข. ๐๐๐ ๐๐๐๐ ๐๐๐ ๐๐๐ ๐๐๐ ๐๐ ๐๐๐๐ ๐๐๐ ๐๐๐๐๐๐๐๐๐๐๐ ๐๐๐ ๐๐๐๐๐๐ข ๐๐๐๐๐ ๐๐๐ ๐๐๐๐๐๐ ๐๐๐ ๐๐๐๐๐๐๐, ๐๐๐๐ ๐๐ ๐ธ ๐๐.
๐๐๐๐ ๐๐ ๐ข๐๐๐ ๐ต๐๐๐๐๐๐๐ ๐ท๐๐๐๐๐๐ข?
๐ท๐๐๐๐๐ ๐๐๐ - ๐ธ ๐๐๐๐ ๐๐๐๐ ๐๐ ๐
๐๐๐๐๐๐๐ ๐๐๐ ๐๐๐ ๐๐๐๐๐๐๐ ๐๐๐๐๐ข๐๐๐๐๐.
๐๐๐๐ ๐๐๐๐ ๐๐๐ ๐ข๐๐ ๐๐๐๐๐๐ ๐๐ ๐๐ ๐๐๐๐๐๐?
โ๐พ๐๐ ๐ป๐๐๐๐โ ๐๐ข ๐น๐๐๐ ๐ผ๐๐ข๐๐ ๐๐๐ ๐๐๐ ๐๐๐๐ ๐๐๐๐๐๐๐ ๐๐ ๐๐๐ ๐๐ข๐ ๐๐๐๐๐ ๐๐ ๐๐๐๐๐.
๐๐๐๐ ๐ ๐๐๐๐ ๐๐ ๐ข๐๐๐ ๐๐๐๐ ๐๐๐๐?
๐ฐ๐ ๐๐๐๐๐ข ๐๐ ๐๐ ๐๐๐๐๐๐ ๐๐ ๐ ๐๐๐๐ ๐๐ ๐ ๐๐๐๐๐๐๐๐๐. ๐ธ๐โ๐ ๐๐ข ๐๐๐๐๐๐๐๐ ๐๐๐๐๐ ๐๐๐๐ ๐๐๐ ๐ธ ๐ ๐๐๐๐ ๐๐๐๐๐๐ ๐๐ ๐๐๐๐ ๐๐๐ ๐๐๐๐๐ ๐๐๐๐๐๐๐.
๐๐๐๐ ๐๐๐ ๐ข๐๐ ๐๐๐๐๐๐๐๐๐ข ๐๐๐๐ ๐๐ ๐๐๐๐๐?
๐ผ๐๐๐๐๐ ๐๐๐๐๐๐ ๐๐๐๐๐ ๐ ๐๐๐๐๐๐ ๐๐๐ข๐๐๐. ๐ฐ๐๐๐๐๐๐๐๐๐ข ๐ธโ๐ ๐ ๐๐๐๐๐ข ๐๐๐๐๐๐ ๐๐ ๐๐๐๐๐๐๐๐.
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https://www.sandandsteelfitness.com/
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#health #fitnessmotivation #exercise #alexandriava #healthy #instafit #fitspo #healthylifestyle #westend #washingtondc #mydccool #igdc #dcliving #dcgram #dclifestyle #madeindc #washingtondaily #ourneighborhood #dcmagazine #alexandrialiving #bythings #washingtonian #wheretogo #dmvmetro #dcfitness #yoga #halloween #watermelon #johnmayer #laugh
Highlights from Our September 21 Friendly Fran Class CrossFit Workout
3 Rounds For Time:
โข 21 Thrusters
โข 21 Chest-to-bar Pull-Ups
85 lb.โ / 115 lb. โ
See Todays Workout at:
www.sandandsteelfitness.com/wod
Scaling: Reduce reps and/or loading to try to finish within 12 minutes.
Consider using a load on the thruster that allows athletes to complete the first round unbroken or with 1-2 very short rest breaks. The first round of 21 thrusters should not exceed 90 seconds.
Consider reducing the reps on the chest-to-bar pull-ups for athletes who will require more than 90 seconds or who cannot complete the first round in 3 sets or less with very short rest breaks. For those who cannot currently perform consistent chest ยญto-bar pull-ups, consider scaling to any pull-up variation that preserves the chest-to-bar range of motion. To preserve the intensity of this workout, the jumping chest-to-bar pull-up is a great option. For those who have difficulty performing a vertical pulling motion safely, consider a chest-to-ring row with the feet in a position that allows for at least 1O+ reps to be completed consecutively.
The following are two potential workout modifications:
Intermediate
3 rounds:
21 thrusters (95 lb./65 lb.)
12 chest-to-bar pull-ups
Beginner
3 rounds:
15 thrusters, light
15 jumping chest-to-bar pull-ups
#crossfitgames #crossfit #wod #friendlyfran #fran
MERV-13 Air Filters โ What they Are, Whether They Are Safe to Install, and What Impact Theyโll Have on Protecting your Gym Members from #COVID19. #filter #hvac
Thanks to these organizations who provided me with excellent articles and access to subject matter experts.
ASHRAE The New York Times CDC Global LancetLaboratories U.S. Environmental Protection Agency Carrier #alexandriava Washington Post
https://www.sandandsteelfitness.com/cleaning-covid-19-with-hepa-filters-and-merv-13-filters-with-your-gym-hvac-system/
SANDANDSTEELFITNESS.COM
Cleaning COVID-19 with HEPA Filters and MERV-13 Filters In Your Gym
๐๐๐๐ ๐ฃ๐๐๐ ๐๐๐ป ๐๐ ๐ฃ ๐น๐ฃ๐๐ ๐๐๐ ๐๐๐ช๐๐ ๐ฃ
๐ง๐ต๐ถ๐ ๐ฆ๐๐ป๐ฑ๐ฎ๐ ๐ฐ๐ผ๐บ๐ฒ ๐ท๐ผ๐ถ๐ป ๐ฐ๐ผ๐ฎ๐ฐ๐ต ๐ฃ๐ฎ๐๐น & ๐๐ฎ๐๐ป ๐ฎ๐ ๐ฏ:๐ฌ๐ฌ๐ฃ๐ ๐ฎ๐ ๐๐ต๐ฒ๐ ๐๐ฎ๐ธ๐ฒ ๐ผ๐ป ๐๐ต๐ฒ ๐ ๐ฒ๐บ๐ผ๐ฟ๐ถ๐ฎ๐น ๐ช๐ข๐, ๐๐ฟ๐ฒ๐ผ๐ป๐ป๐ฎ ๐ง๐ฎ๐๐น๐ผ๐ฟ.
๐ฉ๐ถ๐๐ถ๐ ๐๐ต๐ฒ ๐น๐ถ๐ป๐ธ ๐๐ผ:
โข๐๐ผ๐๐ป๐น๐ผ๐ฎ๐ฑ ๐๐ต๐ฒ ๐ช๐ข๐
โข๐ฅ๐ฒ๐ฎ๐ฑ ๐๐ต๐ฒ ๐ฃ๐ฟ๐ฒ๐ฝ๐ฎ๐ฟ๐ฎ๐๐ถ๐ผ๐ป ๐ก๐ผ๐๐ฒ๐
โข๐๐ฒ๐ฎ๐ฟ๐ป ๐ฎ๐ฏ๐ผ๐๐ ๐๐ฟ๐ฒ๐ผ๐ป๐ป๐ฎ ๐ง๐ฎ๐๐น๐ผ๐ฟโ๐ ๐ต๐ถ๐๐๐ผ๐ฟ๐
โ๐๐๐ ๐๐๐ ๐ฆ๐ฅ ๐๐ฅ ๐๐๐ฃ๐:
https://www.sandandsteelfitness.com/breonna-taylor-wod-crossfit/
#blacklivesmatter #bythings #washingtonian #wheretogo #dmvmetro #dcfitness #dcmagazine #alexandrialiving #alxva #visitalx #extraordinaryalx #delrayalexandria #nova #groupfitness #privategym #smallbusiness #shirlington #fairlington #oldtownalexandria #delray #alexandriafitness #alexandriava #crossfit #crossfitaffiliate #community
We wanted to Congratulate Britton on his stunning performance last Saturday. Boasting a #pr on the front squat at 135... AND A RECORD BREAKING 1000M Row time of 3:36.
That is a new record at Sand & Steel. Congratulations on all your accomplishments Britton!!!
We're selling our entire inventory of #RogueFitness Bumper Plates.ย You can buy them direct or on eBay from us. ย Plus you can save $$$ by not having to pay the massive shipping charges on #bumperplates Plates.
We have 10s, 15s, 25s, and 35s. We also two rogue Ohio bars for sale. Click the yellow button on our homepage for ordering information.
ROME โ #Pope Francis has called in a new documentary for the creation of civil union laws. After all this time, even the #Catholic #Church is beginning to recognize #loveislove.
Notable quotes were:
โWhat we have to create is a civil union law,โ and
โThat way they are legally covered.โ
โI couldnโt be happier personally. One of the largest reasons, I stopped practicing religion was because I couldnโt accept the Churchโs negative treatment of LGBTQ ๐ณ๏ธโ๐. The community that the church provides is very powerful and beneficial to so many people. I am glad to see that future generations of people wonโt have to choose between love and God.โ @paul_sscf
SAT, OCT 31 AT 9:30 AM EDT
Halloween CrossFit WOD & Costume Party
FRI, DEC 4 AT 6:00 PM EST
CrossFit DG Hero WOD
Black Friday 2020 - Here's the Deal
#NewMembers:
โชGet a coupon code for a free week trial.
โชGet a $30 Sand & Steel Gift Card With your Free Week Trial
โชGet 43% off our Iron Star Games Registration
#ExistingMembers
โช Get a coupon code for 100% off the Iron Star Games Registration
โช 75% off any single serve supplement pack (limit 3 per customer)
โช Get a coupon code for 50% off all protein bars (limit 10 per customer)
โช Get a coupon code for a free Beginner CrossFit Class or Free Recovery Clinic Class
๐ GET YOUR COUPON CODES
#NewMembers... read any full article on our website (link in bio) and you will see an opt-in for our Black Friday 2020 promotion. Opt-in. You'll get a coupon code sent to you by email.
#ExistingMembers ... Opt into to our Black Friday 2020 promotion by adding a comment to this post. When we see your comment, we'll email you the coupon code.
Limited Coupon Codes Available. We only created 30 coupon codes -- so once they are gone, they are gone. First come -- first serve.
#blackfriday2020 #blackfriday #BlackFridayDeals
Beginner CrossFit Class
- Build a Strong Foundation
- Learn the right way to lift for your body
- Focus on one or two exercises at a time
- Get custom modifications so you donโt get injured
- Work with a coach that specializes in strength and mobility
In the #dcmva area there are many #gyms where you can take a #crossfitfoundations course. Some #crossfit #boxes charge $199-$399 for the course. Our #foundations class comes free with your membership. Because we donโt think you should have to pay extra to learn the fundamentals correctly.
Rebuilt from the bottom up to help you master the foundational exercises of CrossFit....Paulโs CrossFit Foundations Class is open to beginners and everyone that wants to get better at the lifts that matter. -Coach @paul_sscf
We Came, We Saw, We Conquered... First Friday Night CrossFit is in the Books.
Next up, Paul coaches our beginner CrossFit class. Dive into some squat clinic, as coach Paul breaks the down the air squat and band walk. Your butt is going to feel it tomorrow.
#crossfit #squat #glutes #fitfam #fitness #gainz #bosu #situp
...
6๏ธโฃ0๏ธโฃ 5-Star โญโญโญโญโญ Reviews on Yelp;
6๏ธโฃ9๏ธโฃ 5-Star โญโญโญโญโญ Reviews on Google;
1๏ธโฃ0๏ธโฃ 5-Star โญโญโญโญโญ Reviews on Facebook.
#THANKYOU for making Sand and Steel Fitness the most highly ranked gym in Virginia. Every review and every member is important to us. We are a small business, and your business matters to us. Everyday, we do our absolute best deliver you a safe and clean gym, with amazing classes, professional equipment, and the best personal training money can buy.
Swipe right to see Frederick's review today. Click the link in our bio to see all of our reviews.
Congrats! ๐๐พ
Sand and Steel Fitness
4 hrs ยท
Congratulations to Katy, Kyle, and Patrick for their promotion to Signature Coach. Let's Get Strong!
Congratulations to Katy, Kyle, and Patrick for their promotion to Signature Coach. Let's Get Strong!
Four wise scholars have secured their place,
But what of the others who have felt disgraced?
Should I share some details about the second clue?
Or just make things harder with a confusing line or two?
I suggest you carefully check over your order,
Lest the last riddle leave you drawn and quartered.
#ironstargames
A Riddle in the Iron Star Games
To solve the first riddle many partook,
But to CrossFit games apast some mistook,
To the text you must betook,
For I have explained where to look,
On Wednesday I reveal what's a-foot,
But wait too long and your goose be cooked.
7 Spots Remain.
Eight People Will Claim a Significant Advantage in the Iron Games This Week. One Spot is Locked - Seven Remain.
Next Riddle Drops at 3PM Monday -- Don't be Late.
