CrossFit Solus · Sherman, Texas Gym & CrossFit Questions From Sherman, Texas.
68 questions answered straight: CrossFit, Pilates, weight loss, training over 50, what a class costs, and what actually happens in your first hour. Answered by the coaching staff at CrossFit Solus, eleven certified coaches running classes in Sherman since 2009.
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01Starting From ZeroGetting Started
At A Coached Gym.
The questions we hear most from people who have never set foot in a CrossFit gym, and from people who have not trained in years.
Yes, when the class is coached and the workout is scaled, and at CrossFit Solus both are true of every class on the board. A certified coach is on the floor for the whole hour, and every movement has a lighter, shorter or slower version. Most people who walk in here for the first time have not trained in years. You will not be the only new person in the room.
Yes. Getting fit is what the coaching is for, not something you do first. On day one you might squat to a box and press an empty bar while the person beside you uses a loaded barbell. Both of you get coached the same way, and both of you did the same workout. If you would rather start further back than that, the eight-week Beginners Course is four one-on-one sessions with a coach before you join a regular class.
The workout is as hard as you and your coach make it, which is the whole point of scaling. What gets scaled is the load, the range of motion and the pace. A first-timer and a member of ten years finish the same class at the same time, at very different weights. Hard for you is the target. Hard for someone else is not.
No, and waiting until you are fit enough is the most common reason people never start. Tell your coach what you have done before and what you are working around, and they build your version of the workout before the clock starts.
Come about ten minutes early. A coach meets you, shows you around, and asks what you have trained and what hurts. Then the hour runs the same shape it always does: ten minutes warming up, twenty minutes learning one movement properly, the workout of the day scaled to you, then stretching and the part where everyone admits it was hard.
Athletic shoes, clothes you can move in, water and a towel. That is the whole list. Every barbell, dumbbell, rower, bike and rig is here, so there is nothing to carry in.
Three days a week is where most people start, with rest days in between. That is frequent enough to build a habit and to let your body adapt, and it leaves room for life. Your coach will tell you when to add a fourth.
It is an eight-week program for people starting from zero or coming back after years away: four one-on-one sessions with your own coach, unlimited coached classes, a nutrition plan and a weekly check-in call. You do not need it to join a class, and plenty of people skip straight to group classes. It exists for the people who want a running start.
Start with five classes for $55. There is no contract and no sign-up fee, and it is the same five coached classes a member would do. Grab it on the pricing page, or text (903) 564-1118 and a coach will get you on the board.
02CrossFit, Explained PlainlyWhat CrossFit
Actually Is.
No jargon. What the training is, what an hour looks like, and what the internet gets wrong about it.
CrossFit is coached strength and conditioning built out of functional movements: squatting, pressing, pulling, carrying, rowing, running. The workout changes every day, it is written in advance by a coach, and it is scaled to whoever shows up. In practice it is a one-hour class with a coach in the room, not a floor of machines you figure out alone.
Workout of the day. It is the conditioning piece at the heart of the class, written ahead of time and the same for everyone in the room that hour, at each person's own load and pace. You will see it on the whiteboard when you walk in.
One hour, start to finish. Roughly ten minutes of warm-up, twenty minutes of strength or skill work, the workout of the day, then a cool down. You are in and out inside the hour, which is why the 5 AM and noon classes fill with people who have jobs.
No, though the names get mixed up constantly. Cross-training means mixing different kinds of exercise so you are not only doing one thing. CrossFit is a specific branded training method and a specific kind of gym, where a certified coach programs and leads every class. CrossFit is a form of cross-training. Not all cross-training is CrossFit.
Any training is risky when it is unsupervised, rushed, or loaded heavier than the person is ready for. That is exactly what coaching prevents. Here a coach watches how you move before you add weight, and the answer to "should I go heavier" is theirs, not yours, on day one. Tell your coach about any injury before class, and if you have a significant medical condition, check with your doctor before you start anything new.
Two honest ones. It costs more than a keycard gym, because you are paying for a coach in the room rather than for a building. And it does not work as a drop-in-whenever habit: the results come from showing up three or four times a week for months. If neither of those fits your life right now, a coached gym is the wrong purchase and we will tell you so.
Most of the criticism is aimed at gyms that skip the coaching and go straight to heavy and fast, or at a competition culture that not everyone wants. Those are real, and they are choices a gym makes. The version here is a coach teaching a movement, then scaling it, every single class. Nobody is asked to do something their body is not ready for.
For most people, yes. Three coached hours a week, done consistently for six months, beats five hours a week done for three weeks and then abandoned. Members who train four or five days usually got there gradually, not on day one.
No. Competing is optional and most members never do. Some sign up for the CrossFit Open in the spring because it is fun to do alongside the rest of the gym. That is entirely up to you.
03What It CostsCost, Contracts
And What Is Included.
Straight answers on money, and where to see the current numbers.
Most people start with five coached classes for $55, which has no contract and no sign-up fee. A single drop-in class is $25. Current membership options are on the pricing page, and a coach will walk you through them without a sales pitch.
Unlimited coached CrossFit and unlimited Pilates on the same membership, seven days a week. Not a second studio fee, not a class-pack. Personal training and nutrition coaching are separate.
No sign-up fee, and the five-classes-for-$55 trial has no contract attached to it at all. Membership terms are on the pricing page.
Yes. Five classes for $55 is exactly that: five real coached classes, any times on the board, so you find out how this feels in your body before you commit to anything.
$25 for one coached class, with no membership needed. That is the right option if you are visiting Sherman or passing through on US 75. Book it on the drop-in page.
Because the price buys a coach, not a building. A keycard gym sells you access to equipment and leaves the programming, the form and the accountability to you. Here a certified coach writes the workout, teaches the movement, scales it to your body and notices when you stop showing up. That is a person's hour, and it is priced like one.
The honest test is whether you actually go. People who train two or three times a week for a year get stronger, sleep better and stop starting over every January, and that is worth a great deal. People who buy a membership and visit four times get nothing, at any price. Five classes for $55 exists so you can find out which one you are before you spend more.
Yes. Talk to a coach or email kaylee@crossfitsolus.com and we will sort it out. Deployments, surgeries, new babies and job moves happen, and nobody should be fighting a gym about it.
04Fat Loss And ResultsWeight Loss And
Real Results.
What training can and cannot do on its own, and how long it really takes.
It is a strong tool and it is not the whole job. Coached strength and conditioning builds muscle and burns a real number of calories per hour, and muscle is what keeps your metabolism up while you lose fat. But what you eat decides most of the outcome. Members who lose weight and keep it off almost always changed both, which is why nutrition coaching exists here alongside the classes.
It can help you lose fat, and no exercise targets where that fat comes off. Spot reduction is not a thing anyone can sell you honestly. What works is a calorie deficit you can live with, enough protein, strength training to hold on to muscle, and enough time. The midsection is usually one of the later places to change, for almost everyone.
Most people feel a difference in two or three weeks, which shows up as energy, sleep and stairs before it shows up in the mirror. Visible change is usually a six-to-twelve week conversation, and it moves faster when nutrition is handled alongside the training. Anyone promising faster than that is selling something.
Four reasons account for nearly all of it: you are not training often enough to adapt, you are not adding load over time, you are eating more than you think, or you have changed the plan three times in two months. A coach who sees you every week catches all four. That is most of what coaching actually is.
If fat loss is the goal, yes. You cannot out-train a diet, and it is not a character flaw that nobody taught you how to eat for the result you want. Our nutrition coaching gives you a plan, macro targets and quarterly body composition testing so you are working from numbers instead of guesses.
No. Building a large amount of muscle takes years of deliberate work and a lot of food, and it does not happen by accident in three hour-long classes a week. What most women notice in the first few months is that they are stronger, their clothes fit differently and they have more energy, not that they got bigger.
Yes, and roughly half the room here is women, across every age. Every workout is scaled to the person doing it, so the class works the same whether you are 24 and athletic or 58 and starting over. If a smaller, lower-impact hour sounds better to start with, Pilates is included with the same membership.
Three to four coached classes a week, plus walking on the other days, is what works for most people. More is not automatically better, and training six days on no sleep and no food plan is how people burn out in week five.
05Back After A Long BreakComing Back
After Time Off.
One of the most searched things in fitness, and the reason a lot of our members first walked in.
Start smaller than your ego wants and pick something with a calendar and a coach attached. The people who stick are not the ones with the most willpower, they are the ones who booked a specific class at a specific time with someone expecting them. Two or three sessions a week, scaled, for a month. That is the whole plan.
Conditioning comes back fastest, often inside four to six weeks. Strength takes longer to rebuild but returns faster than it was built the first time, because your body has done it before. Give it a full eight to twelve weeks of consistent training before you judge the result.
Yes, and it is one of the few genuinely encouraging facts in fitness. Muscle you built before rebuilds faster than muscle you never had, which is why a former athlete coming back at 45 often surprises themselves in the first two months.
No. We have members who started in their fifties and sixties and members who started at 19. The training scales; the calendar does not disqualify anyone. Strength and balance in particular are the things it is never too late to build, and the ones that matter most later.
Most people do well taking a lighter week every eight to twelve weeks, or whenever sleep, mood and performance all start heading the wrong way at once. A rest week is not falling off. It is part of the plan, and your coach will usually spot the need before you do.
The part that is different is that somebody notices. You train with the same faces at the same hour, a coach knows your name inside a week, and people ask where you were when you miss. That is not a personality trait you have to supply. It is how a coached class is built, and it is the reason people who never lasted at a keycard gym last here.
06Training Over FiftyStrength After 50
In Sherman, TX.
Adults over 50 train in every class here, and the 9 AM class is where most of them are.
Yes, when it is coached and scaled, and at Solus it is both. A coach is on the floor the entire hour, every movement has a lower-impact version, and you choose the weight with your coach rather than by yourself. Members in their fifties, sixties and seventies train here every week. Tell your coach about any injury before class, and check with your doctor first if you have a significant medical condition.
No to all three, and we get asked about every decade. The training is scaled to the person, not to an age bracket. What changes with age is how fast you add load and how much recovery you need, and both of those are the coach's job to manage.
Something that builds strength and balance, that you will still be doing in a year, and that has someone watching your form. Loaded movement is what protects bone density and keeps you steady on your feet, and those two things decide a great deal about the next twenty years. Our Fitness Over 50 program is built around exactly that.
Two to three strength sessions a week is the sweet spot for most people over 50, with easy movement like walking on the days between. Recovery matters more at 55 than at 25, and the programming here accounts for it.
Tell your coach before class. There is a version of every movement that works around a joint: a box under your squat, a press from a rack instead of overhead, a bike instead of a run. A lot of our members over 50 walked in with a knee or a shoulder to protect and have trained around it every week since.
No, and that is deliberate. Every class is scaled to each person in it, so you do the same workout as everyone else at your own load and pace. That said, the 9:00 AM class on Monday, Tuesday, Thursday and Friday naturally draws our over-50 crowd, so start there if you want a room full of people at your stage of life.
07Pilates In ShermanMat And Sculpt,
Asked & Answered.
Five coached Pilates classes a week, included with every membership rather than sold as a second studio.
Yes. Five coached Pilates classes a week run inside CrossFit Solus: mat Pilates on Wednesday and Saturday mornings, and sculpt Pilates on Monday and Friday mornings and Sunday afternoon. Mats, light weights and props are provided.
Deep core strength, posture, mobility and control. It is low impact and joint-friendly, and it is the hour that makes lifting, golf, yard work and carrying kids feel easier. People come to it both as their main training and as the recovery day beside their lifting.
Mat Pilates is classic core, control and mobility work, cued step by step, and it is the right first class if you are new or coming back from a break. Sculpt Pilates uses the same principles with light weights and a quicker pace for more strength work. Both are low impact. You will feel sculpt a little more the next morning.
No. Our classes are mat and sculpt Pilates, which use your body weight, light dumbbells and props instead of a reformer. If a reformer studio is specifically what you are looking for, we are not it, and we would rather tell you that now than after you have driven out here.
For core strength, posture and mobility, two or three classes a week is plenty and most people feel the difference inside a month. If your goal also includes building significant strength, pair it with a couple of coached CrossFit classes. Your membership covers both.
Fitted clothes you can move in, so your coach can see your form, and socks or bare feet. Bring water. Everything else is here.
Unlimited Pilates is included with every membership, at no extra charge. If you want to try it first, five classes for $55 covers Pilates classes too.
08Hyrox And Race TrainingTraining For Hyrox
And Obstacle Races.
People in Texoma searching for Hyrox training find us, so here is the straight version of what that looks like.
Hyrox is a fitness race: eight one-kilometer runs, each followed by one workout station, done in the same order at every event worldwide. That fixed format is why you can train for it specifically, and why times are comparable between cities.
In order: 1,000m SkiErg, 50m sled push, 50m sled pull, 80m burpee broad jumps, 1,000m row, 200m farmers carry, 100m sandbag lunges, and 100 wall balls. A 1km run comes before each one.
Yes. We have the sleds, rowers, wall balls, sandbags and rigs the event demands, and our classes already build the thing Hyrox actually tests: strength you can hold on to while your heart rate is high. Tell a coach you are training for an event and they will point your extra work in the right direction.
They are hard in different ways. Hyrox is a long, steady, mostly aerobic hour with no barbell technique to worry about, so it is more approachable for a newcomer and brutal on your engine. CrossFit asks for a wider skill range, including barbell and gymnastics work, across much shorter efforts. Training for one helps the other.
Eight to twelve weeks of consistent training is a realistic runway if you already train a few days a week. From a standing start, give yourself four to six months, and build a running base first. The running is what catches most people out, not the stations.
Yes. Our classes build exactly what those events demand: strength, muscular endurance and conditioning, with the equipment to practice carries, drags and climbs. Several members race every year. See what the classes cover on the group CrossFit page.
09Hours, Kids And Finding UsVisiting The Gym
In Sherman, Texas.
Where we are, when classes run, and what we offer for the rest of the family.
Yes. CrossFit Solus is the only CrossFit affiliate in Sherman, at 2001 Skyline Dr, Suite D400 in west Sherman just off FM 1417. It opened in 2009 as the first CrossFit gym in Grayson County and has 243 Google reviews. What members say about it is on the success stories page.
Right behind Knight Chiropractic and Canyon Creek Family Vet off 1417. Look for the warehouse with blue bay doors and the big orange flame on the building. Parking is right outside the door. Get directions.
Classes run seven days a week, the first at 5 AM and the last at 6:30 PM, with around eight class times a day on weekdays. The full board is on the schedule page.
Members drive in from Sherman, Denison, Pottsboro, Whitesboro, Howe, Van Alstyne, Bells, Gunter, Tom Bean, Whitewright, Bonham and Durant, Oklahoma. Drive times and directions for each are on the areas we serve page.
Kids CrossFit runs for ages 5 to 12: one coached hour a week of running, jumping, climbing, lifting and team games that builds strength, coordination and confidence. It is $99 a month, with a $20 discount for each additional child.
Coached, scaled and age-appropriate, yes. Kids classes here are about teaching a child to run, jump, land and lift safely before a sport asks them to, which is the part youth sports usually skip. Loading is light and technique comes first.
Yes. One-on-one coaching is available around your schedule, on its own or alongside classes. It is the right call if you want undivided attention, are working around an injury, or are training for something specific.
Yes. A drop-in is $25 for one coached class, no membership needed, and you can book the hour you want online. Visiting athletes drop in here most weeks.
Text or call (903) 564-1118, email kaylee@crossfitsolus.com, or send a message from the contact page. A coach answers, not a call center.
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