Sand and Steel Fitness: Personal Training & CrossFit Gym — Local services in Alexandria

Update Post 12/15/2020: I have been meaning to write an update from my 4 star review. Since attending this gym now the past few months I think it deserves 5+ stars. It wasn't a gym I expected it to be. There is a lot to offer here for each person whether you are just starting a new program, losing weight, building strength, need rehab, mobility work, yoga sessions etc. To me & maybe others, this isn't your typical Macho Man (only if you want to be), super hardcore, intimidating, text on bench, lollygag around type of gym. All are welcome! But, when you come here, things get done & you will get better. I feel it is rather peaceful & the environment/atmosphere is welcoming. The members themselves are supportive & the workouts can be scaled to your level/situation. So if you can't do a particular move, the coaches are there to help provide you an alternative. Big Plus if you are injured or simply not an advanced level. Each gym coach/trainer I have seen puts a lot of time/effort into the workouts while also giving guidance. Something you don't get often. The past few months I have had a lot of fun with the classes they offer while learning a lot about the movements. That has been the game changer for me. Over the course of my first month or so, I injured my knee which set me back. This didn't happen at S&S. I already had an on going knee issue. One could choose to stop working out & just like that you stop all together. Fortunately I didn't go that route. I continued showing up to the classes & upgraded my membership to Open Gym so I could work my way back up. Paul and Dawn were really great and supportive in the matter. Each class I took, I did a scaled version working around the injury. Both coaches recommended I see a physical therapist to help fix my issue which I did. With Paul's help and recommendation I booked an appointment to help regain my range of motion and build up the strength in my knees. Literally I was unable to squat and exert force on the joints. Early morning PT followed by evening training at S&S for the next 1.5months I was slowly but surely getting better. Now, fully recovered but cautious I have progressed while performing all of the movements pain free. Beginning of the virus, like many, I stopped going to the gym, did some at home workouts, shortly after fell off and became flat out lazy. After some time & tired of being in a pity, I came here wanting something different & better then what I was use to doing. If your worried about going back to the gym because of the virus, you have the right to be but let me tell you briefly. IMO, There is only so much that can be done to keep all of us safe every single day. Do your best, be clean, & don't let it stop you. Attending the gym helps mentally & physically in so many ways I will not list. At Sand & Steel I feel pretty comfortable because of so many new things that have been established here in the past few months. They have went BEYOND what most places could do to create a safe environment. Proof is on their website and when you visit...it's worth a read. 1)The shoe policy (odd to me at first) must wear actual lifting shoes, NO outside/running shoes. This actually keeps the facility really clean and protects you from injuring yourself. 2)Cleaning wipe downs on equipment after use & they're sanitary fogger. 3)Installed upgraded HVAC systems, BigA** Fans, Air quality monitors & even a cell phone sanitizer?! 4)Everyone must wear a mask even working out. Its tough & different but oh well. 5)Small class sizes (more space). 6)Sign health declaration/temp check. All good steps measures.

**The equipment here is by far the best-all around high quality. It's all well maintained, clean & organized. It's not junk, broken & misplaced. The majority of it is Made in USA too, which I appreciate & value. IMO, all is a Plus. Makes for a better gym all around. Beats paying for a gym where some owners/members don't care much about functional equipment let alone safety.

One of the best decisions I made this year by far. Just sign up & show up you...

Menopause had totally changed my metabolism. Despite my efforts to eat well and exercise, not only was I unable to lose weight, I was gaining weight like crazy. I knew I needed a major kick in the a**, so I began the search for a personal trainer.

I belong to a gym and I’ve seen the trainers there working out with their clients. Tbh, I almost went this route. But because I was so out of shape, I felt self-conscious working out in a crowded gym. In checking out other options, I came across Sand and Steel. Boutique personal training... I thought, “Yea, but it must be super expensive.” Well, while it does come at a price, it is no more expensive than the trainers at my gym. So I booked the starter package, figuring the worst that could happen was that I'd find it wasn’t the right place for me.

During one of the starter pack sessions, I told Paul that I suffered from tennis elbow (which for me had been a chronic condition for YEARS.) I will never forget – he shook his head and said I didn’t need to worry about it any longer. He had suffered from tennis elbow himself; he understood my concerns and said he knew how to cure it. I was skeptical but purchased enough sessions later that day that would take me through the end of August.

Observations: • All of my workouts were different. I worked out with six different trainers and used all sorts of equipment. I’ve discovered that I like boxing, battle ropes, and dead lifts. Who knew?!?? • There are no distractions. This is not like working out in a crowded gym. At most, there will be one other client working out with his or her trainer on the same floor that you are on, but in a different area. The clients were all ages and all fitness levels. • The trainer demonstrates the move and tells you the muscles you should feel working. I can’t count how many times we made adjustments because when I performed the exercise, I was not working the correct muscles. • It’s all about form and preventing injury. The trainers watch you, and Paul and Dawn watch, too, if they are in the building and not with a client.

Fast forward four months… The five star reviews are legit. The bottom line is that S&S will tailor your workout regimen to your goals, your level of fitness, and (most importantly) take into consideration any limitations you may have, but the trainers do push you. And my tennis elbow? Paul was right. I haven’t had any issues with tennis elbow since I started at Sand and Steel. Other things I very much appreciate about S&S that I would not have gotten from P/T at my gym: You gain so much by working out with different trainers, because they each bring expertise in different areas; your P/T sessions are not at set days/times every week – you book them when you want – and sessions are available from early AM to late in the evening; one-on-one mobility, nutrition, and yoga sessions are also available… I could go on, but this stuff is in all of the other reviews.

A couple of weeks ago I was talking to a good friend, lamenting the fact that I couldn’t afford to continue my P/T sessions. Wow, did I ever get an earful!!! According to my friend, what I couldn’t afford to do was to stop now. She said she has seen such a transformation in me that stopping now was not an option. (Actually she was kind of yelling, in the manner of “Are you crazy?!??) In addition to the visible results, working out with the trainers at S&S has given me a huge boost to my self-confidence. I love being stronger and the workouts are fun. I hope this review motivates anyone who is, like me, either struggling to lose weight or with the challenges that come with growing older, to check out Sand and Steel. For me, although it’s a lot of money it’s worth...

RECOMMENDATION: Take the dive — it’s worth the investment.

BLUF: I get a killer workout every time, and I've had some killer workouts over the years. In six weeks Paul, Dawn, and the team of coaches have helped me overcome a number of imbalances that led to my last lower back injury and helped me rebound quickly from tendonitis. They’ve corrected a number of form issues on movements I thought I had long mastered. Oh, and I finally figured out how to fully engage my glutes and lower core! Invest in your physical education just as you’d invest in your academic education — you get one body, so learn from a team whose profession is improving the form, function and fitness of others.

TRAINERS: Every trainer I’ve worked with has been professional, friendly, diligent in monitoring and correcting form, scaling up/down as appropriate, and adapting to existing injuries. They all come with a strong depth of knowledge from different backgrounds. I appreciate that each trainer reviews the training notes from the last session to make adjustments as needed. They’ve also gone a bit off script at times to address problem areas. Communicate openly and you’ll get the most from these sessions. Ask questions and learn — you’re paying for their knowledge and expertise.

TRAIN THE TRAINER: One thing you may observe during a session is an on-the-spot “train the trainer” moment between one of the owners and the trainers. This is one of my favorite aspects of this gym, because I love that everyone gets better with each passing day, including the outstanding coaches. This fosters an active learning environment and helps everyone constantly improve their practice, so don’t be surprised when it happens — it helps everyone grow!

FACILITY: I live in Old Town, and I’m used to the small homes and buildings such as the one this gym is built within. That said, I’m amazed how much they’ve effectively fit into this space without making it feel overcrowded. It also has everything and several things I’ve not yet come across in my fitness adventures. Jacob’s ladder, power sleds, infinite ropes, barbell racks, ski and row ergs, assault bikes, rings, TRX, climbing wall, kettlebells, sandbags…if there’s a piece of equipment, they probably have it or some similar version. It’s also always clean.

TRAINING METHODS: The diversity of training techniques matches the variety presented in the equipment, and it’s all tailored to your programming. My programming during these first six weeks was designed to balance strength and conditioning as we worked to correct some posterior chain and core imbalances identified during the fitness assessment. We also corrected general form issues, built up capacity after coming out of two injuries, and initiated fat loss. Mobility and flexibility is always a focus — strength without movement doesn’t do anyone much good! Also, you’ll also see a range of clients attending S&S: older, younger, fit, and those just starting down their fitness paths. It’s an inclusive environment. No two clients are the same or have the same goals, but it appears everyone is getting the level of instruction, guidance and challenge they need to be successful.

NUTRITIONAL ADVISING: The starter package I purchased offered a 30-min intro session with Paul and an InBody scan. Paul methodically went through the report with me rather than leave me to Google-magic my way through it later. From that scan, he laid out macros and micros to target. I appreciate the overview he provided — I didn’t expect to learn anything new during this session, but I did. I’ll have my first full hour...