Hi, I’m Paul Roberts — owner and head coach at Sand & Steel Fitness in Alexandria, VA. I’m a CrossFit Level 3 Coach (CF-L3 / CCFT) and strength & conditioning coach with 30+ certifications across mobility, rehab, Olympic lifting, powerlifting, TRX, running, and yoga. I coach Personal Training and Fitness Classes, teach Olympic lifting and powerlifting, and lead private Nutrition Coaching online nationwide.
I also help run our running club and obstacle course racing team. At Sand & Steel, I handle new-member setup and coach development. In 15+ years of coaching, I’ve trained more than 200 personal trainers and well over 10,000 clients. I hold a Biomedical Engineering degree from Johns Hopkins University and a Juris Doctorate from Rutgers Law School.
Degrees and Education
- Biomedical Engineer: Johns Hopkins University
- Juris Doctorate: Rutgers Law School
CrossFit Coach Credentials
These are individual CrossFit education credentials that document coaching depth. Group training at Sand & Steel is delivered as Fitness Classes.
- Certified CrossFit Trainer (CCFT): CrossFit Level 3 Coach
- CrossFit Level 3 (CF-L3): Advanced coaching credential
- CrossFit Judges Course: Competition standards and judging
- CrossFit Powerlifting: Powerlifting and strength training
- CrossFit Weightlifting: Olympic lifting
- CrossFit Gymnastics: Bodyweight skill and mobility
- CrossFit Scaling Course: Progressions and regressions for weightlifting
- CrossFit Lesson Planning: Structuring effective class sessions
- CrossFit Spot the Flaw: Fault spotting in gymnastics and weightlifting technique
Powerlifting, Olympic Lifting, TRX and Kettlebells
- Catalyst Athletics Olympic Lifting: Snatch, Clean & Jerk
- Starting Strength Seminar: Powerlifting seminar by Mark Rippetoe / The Aasgaard Company
- TRX Suspension Training: Core and Bodyweight Training Techniques
- TRX Group Training Certification: Teaching TRX suspension training in Fitness Classes and small groups
- TRX Functional Training: Specialization in Multi-modal Techniques Combining TRX with Other Training System
- RKC Russian Kettlebell Club: Strength & Conditioning Through Kettlebells. (Expired)
Running Certifications
- Road Runner Certified Coach: RRCA Certified Coach
- CrossFit Pose Running: How to Spot Faults in Running Technique
Mobility and Corrective Exercise Certifications
- Functional Range Conditioning (FRC): Improve Flexibility and Strength at the End of Range of Motion
- Kinstretch: Mobility and flexibility certification for coached group sessions
- Functional Aging Specialist (FAI): Specialty Training For Older Adults and Seniors
- 3DMAPS: 3 Dimensional Movements Analysis and Performance System
- Muscle Energy Techniques: Rehabilitation and Mobility
- M|WOD ReadyState Movement and Mobility Specialist: Movement and Mechanics
- RockTape FMT RockBlades Basic & Advanced: Instrument Assisted Soft Tissue Mobilization (IASTM), Graston, and Scraping to Alleviate Pain and Improve Mobility
- RockTape FMT Performance and Basic: Functional Movement Techniques & Advanced Kinetic Taping
- RockTape FMT RockPods Cupping: Cupping to Improve Tissue Regeneration and Release Entrapped Nerves
- RockTape FMT RockFloss: Voodoo Bands and Occlusion Band (RockFloss) Therapy to Loosen and Mobilize Tight Fascia
- Y-Balance Testing: Examination of Movement Patterns and Imbalances for Functional Assessment
- FMS Level II: Functional Movement Screen and Corrective Exercise Techniques
Nutrition Certifications
- Precision Nutrition: Nutrition coaching coursework (course completed; exam not scheduled)
- First Aid and CPR/AED: National CPR Foundation
Yoga Certifications
- Yoga SCW Level II Certified: Hatha Yoga, Yoga for Seniors, Chakra balancing, Inversions, Pranayamas
- Yoga Inversions and Arm Balances Workshop
My Ethos in Training
- Everything is Hard Before it Becomes Easy.
- You Get Out … What You Put In.
- Master the Mechanics, Build Precision Consistency. When You Can Do Both, Then and Only Then, Pour on the Intensity.
Paul Roberts | Owner, Sand & Steel Fitness
15+ years of coaching. Hired and trained over 200 personal trainers.
Worked with over 10,000 members on strength, mobility, and weight loss.
How Strong Am I and Does it Really Matter?
Yes, these are all my 2021 numbers at 41 years old
- Max Hip Thrust 465lbs
- Max Back Squat: 415lbs; 5-Rep Max 330lbs (385lbs in 2022)
- Max Deadlift: 375lbs (405lbs in 2022)
- Max Sumo Deadlift: 415lbs (2022)
- Max Bench Press: 315lbs
- Max Split Jerk: 245 lbs
- Max Push Press: 235 lbs
- Max Clean: 255lbs
- Max Snatch: 175 lbs
Should It Matter to You?
Yes — to a point. My big three lifts (squat, bench, and deadlift) put me at 1,117 pounds. Strength is useful proof of concept. Genetics also matter, just as they do for running speed. A strong coach is worth considering; coaching skill, teaching, and programming matter more than how much weight sits on a barbell.
Experience and Certifications Matter Most
If you want a strong coach in your area, look at years on the floor and the depth of individual credentials. I have hired and trained over 200 coaches for Sand & Steel. Coaches with more experience and more certifications consistently deliver better sessions. Physique helps a photo; what helps you is a coach who can see your movement, scale the work, and keep you progressing.
Hobbies Outside the Gym
- Hiking
- Trail Running
- Obstacle Course Racing
- Board Games
- Chess
- Video Games
- Bars and Brewery
View this post on Instagram
Advanced Gymnastics Skills
Yes, I can demo and teach you to perform all these skills
- Rope Climb
- Double Unders
- Bar Muscle-up
- Ring Muscle-up
- Kipping Ring Dips
- Bar Rollover
- Handstand Pushup
- Handstand Walk
Paul’s Social Media Channels
Facebook • Instagram • X / Twitter
View Paul’s before and after story
plus tips on how to transform your body
What My Clients Say About Training With Me
These reviews come from real platforms like Yelp and Facebook, written by active Sand & Steel clients — people you’ll meet on the floor. View all reviews.
