FAQ
& GLOSSARY OF CROSSFIT TERMS
Frequently Asked Questions
About CrossFit
Q: What is CrossFit?
A: CrossFit is a type of exercise routine or fitness program that focuses on improving the health and fitness of individuals of all ages and physical activity backgrounds. Basically, we combine cardiovascular exercises and weight-lifting exercises to maximize your fitness and improve your quality of life.
Q: How many times a week should you do CrossFit?
A: Depending on your health and fitness goals, we recommend taking a CrossFit class anywhere between two and six times a week.
Q: What is a typical CrossFit workout look like?
A: CrossFit workouts consist of four main elements: a warm-up, skill-strength training, the WOD (workout of the day) conditioning, and a cool-down.
Q: Is CrossFit safe?
A: Absolutely. Our experienced and certified coaches will provide you with thorough instruction on all exercises, and we make it our goal to help you avoid any potential injuries. All movements can be scaled to your ability.
Q: Do I need to be in shape to start CrossFit?
A: No! CrossFit is designed for individuals of any physical activity background, whether you’re a former college athlete or someone that has never had a regular workout routine and simply wants to shed a few pounds. We focus on developing a strong foundation of good movement patterns, then make sure you are doing this consistently, and lastly we will add intensity as you become stronger.
Q: What if I can’t do an exercise listed in the workout?
A: Don’t worry about it. We provide modifications for all our workouts to allow both beginners and experienced athletes to train together. We can always find an alternative exercise for you that will help you achieve the same results.
Q: How long does a CrossFit workout last?
A: An average CrossFit group class lasts about one hour.
Q: Am I too old to start CrossFit?
A: No way! We have had people in their 60's and 70's start our program and flourish. The improvement on their quality of life after 6 months is remarkable.
Q: Do I need to lose weight before I start CrossFit?
A: No! That's where we come in. All of our new members start off with a personalized Nutrition consultation and custom Meal Plan. This is the foundation to your weight loss. We have had people lose over 100+ pounds in our program. As long as you are willing to put in the work, inside and outside the gym, anything is possible! All movements are scalable to your level. You will finish feeling accomplished everyday.
Q: Why is CrossFit so expensive?
A: Our program is designed to give you the same results as personal training (at a fraction of the cost). You get a strategically mapped out training plan everyday, an attentive coach that will teach you proper movement and keep you safe, and a supportive community that will keep you motivated towards your goals. CrossFit is a very different experience the a traditional gym where you pay $30 per month to borrow their equipment for an hour. We pride ourselves in creating an environment where our members transform both physically and mentally.
Q: When was CrossFit founded?
A: CrossFit was founded by Greg Glassman in 2000 in Santa Cruz, California
GLOSSARY OF CROSSFIT TERMS
WOD: Workout of the day.
AMRAP: As many rounds as possible (in any specific given amount of time).
EMOM: Every minute on the minute.
Couplet: A term used when a WOD consists of two exercises.
For Time: When you try to complete your workout as quickly as you can.
AHAP: As heavy as possible
Chipper: A WOD that features a series of movements that won’t be repeated. For example, the “Filthy 50,” when you do 50 reps of box jumps, jumping pull ups, kettlebell swings and more without repeating the same exercise.
Triplet: A term used when a WOD consists of three exercises.
Metcon: A shortened down version of the phrase “metabolic conditioning,” which is a type of movement that is repeated for a specific amount of time.
The Rig: This is the free standing pull ups bars that we also use for weightlifting.
WB, KB, DB: Wall balls (or medicine balls), Kettle bells and Dumbbells.
Bumper Plates: Rubber weights that you add to your barbell.
Training Bar: 15 pound barbell used for technique work and beginners.
RX/Advanced (Level 3), Intermediate (Level 2) & Beginner or Masters 50+ (Level 1): This is the way the workouts are scaled to ensure all athletes are being challenged and safe.
SugarWOD: This is our gym training app. All members can view and score daily workouts, see announcements, and view home workouts that can be done anywhere.
GHD: Glute Ham Developer. A machine we use for Back/Hip extensions and Sit ups
Power Clean: Lift a bar from the ground to shoulder with a hip width grip.
Power Snatch: Lift a bar from the ground to overhead in all one motion with a wide grip.
Thruster: Full squat and full overhead press with a barbell in the front rack position.
Hang Position: The start position of a lift when the barbell is above the knee but below the hip crease.
High Hang Position: The start position of a lift when the barbell is at your hip/pocket area.
S2OH: Barbell starts at your shoulders and finishes overhead.
HSPU: Handstand Pushup, scaled to a Handstand wall hold, a plank hold or a push up.
Chin Ups: With your knuckles facing forward, you’ll pull yourself up using a pull-up bar.
Farmer’s Carry: When you carry heavy weight on one or both of your sides for a specified amount of distance.
Kipping: A swinging motion that is implemented during a pull-up.
Waiter’s Carry:When you carry a heavy weight on one or both of your sides over your head for a specified amount of distance.
Sled Pull: When you pull a weighted object behind you using a shoulder harness. You can either walk or run during this exercise.
Prowler Push: a large sled that is pushed in front of the body.
Battle on the Border: CrossFit partner competition host at CrossFit Solus every year around September 24th. This is a fun event that draws 30+ gyms from all over Texas and Oklahoma.
***Keep in mind that this is far from a complete list of weight and CrossFit exercises you can expect during class. Ask our coaches
ASAP if you have any questions about a specific exercise.
FAQ
& GLOSSARY OF CROSSFIT TERMS
Frequently Asked Questions About CrossFit...
Q: What exactly is CrossFit?
A: CrossFit is a type of exercise routine or fitness program that focuses on improving the health and fitness of individuals of all ages and physical activity backgrounds. Basically, we combine cardiovascular exercises and weight-lifting exercises to maximize your fitness and improve your quality of life.
Q: How many times a week should you do CrossFit?
A: Depending on your health and fitness goals, we recommend taking a CrossFit class anywhere between two and six times a week.
Q: What is a typical CrossFit workout look like?
A: CrossFit workouts consist of four main elements: a warm-up, skill-strength training, the WOD (workout of the day) conditioning, and a cool-down.
Q: Is CrossFit safe?
A: Absolutely. Our experienced and certified coaches will provide you with thorough instruction on all exercises, and we make it our goal to help you avoid any potential injuries. All movements can be scaled to your ability.
Q: Do I need to be in shape to start CrossFit?
A: No! CrossFit is designed for individuals of any physical activity background, whether you’re a former college athlete or someone that has never had a regular workout routine and simply wants to shed a few pounds. We focus on developing a strong foundation of good movement patterns, then make sure you are doing this consistently, and lastly we will add intensity as you become stronger.
Q: What if I can’t do an exercise listed in the workout?
A: Don’t worry about it. We provide modifications for all our workouts to allow both beginners and experienced athletes to train together. We can always find an alternative exercise for you that will help you achieve the same results.
Q: How long does a CrossFit workout last?
A: An average CrossFit group class lasts about one hour.
Q: Am I too old to start CrossFit?
A: No way! We have had people in their 60's and 70's start our program and flourish. The improvement on their quality of life after 6 months is remarkable.
Q: Do I need to lose weight before I start CrossFit?
A: No! That's where we come in. All of our new members start off with a personalized Nutrition consultation and custom Meal Plan. This is the foundation to your weight loss. We have had people lose over 100+ pounds in our program. As long as you are willing to put in the work, inside and outside the gym, anything is possible! All movements are scalable to your level. You will finish feeling accomplished everyday.
Q: Why is CrossFit so expensive?
A: Our program is designed to give you the same results as personal training (at a fraction of the cost). You get a strategically mapped out training plan everyday, an attentive coach that will teach you proper movement and keep you safe, and a supportive community that will keep you motivated towards your goals. CrossFit is a very different experience the a traditional gym where you pay $30 per month to borrow their equipment for an hour. We pride ourselves in creating an environment where our members transform both physically and mentally.
Q: When was CrossFit founded?
A: CrossFit was founded by Greg Glassman in 2000 in Santa Cruz, Calif.
GLOSSARY OF CROSSFIT TERMS
WOD: Workout of the day.
AMRAP: As many rounds as possible (in any specific given amount of time).
EMOM: Every minute on the minute.
Couplet: A term used when a WOD consists of two exercises.
For Time: When you try to complete your workout as quickly as you can.
AHAP: As heavy as possible
Chipper: A WOD that features a series of movements that won’t be repeated. For example, the “Filthy 50,” when you do 50 reps of box jumps, jumping pull ups, kettlebell swings and more without repeating the same exercise.
Triplet: A term used when a WOD consists of three exercises.
Metcon: A shortened down version of the phrase “metabolic conditioning,” which is a type of movement that is repeated for a specific amount of time.
The Rig: This is the free standing pull ups bars that we also use for weightlifting.
WB, KB, DB: Wall balls (or medicine balls), Kettle bells and Dumbbells.
Bumper Plates: Rubber weights that you add to your barbell.
Training Bar: 15 pound barbell used for technique work and beginners.
RX/Advanced (Level 3), Intermediate (Level 2) & Beginner or Masters 50+ (Level 1): This is the way the workouts are scaled to ensure all athletes are being challenged and safe.
SugarWOD: This is our gym training app. All members can view and score daily workouts, see announcements, and view home workouts that can be done anywhere.
GHD: Glute Ham Developer. A machine we use for Back/Hip extensions and Sit ups.
Power Clean: Lift a bar from the ground to shoulder with a hip width grip.
Power Snatch: Lift a bar from the ground to overhead in all one motion with a wide grip.
Thruster: Full squat and full overhead press with a barbell in the front rack position.
Hang Position: The start position of a lift when the barbell is above the knee but below the hip crease.
High Hang Position: The start position of a lift when the barbell is at your hip/pocket area.
S2OH: Barbell starts at your shoulders and finishes overhead.
HSPU: Handstand Pushup, scaled to a Handstand wall hold, a plank hold or a push up.
Chin Ups: With your knuckles facing forward, you’ll pull yourself up using a pull-up bar.
Farmer’s Carry: When you carry heavy weight on one or both of your sides for a specified amount of distance.
Kipping: A swinging motion that is implemented during a pull-up.
Waiter’s Carry:When you carry a heavy weight on one or both of your sides over your head for a specified amount of distance.
Sled Pull: When you pull a weighted object behind you using a shoulder harness. You can either walk or run during this exercise.
Prowler Push: a large sled that is pushed in front of the body.
Battle on the Border: CrossFit partner competition host at CrossFit Solus every year around September 24th. This is a fun event that draws 30+ gyms from all over Texas and Oklahoma.
***Keep in mind that this is far from a complete list of weight and CrossFit exercises you can expect during class. Ask our coaches
ASAP if you have any questions about a specific exercise.
Solus Success Stories...
GETTING STARTED IS EASY
1. SCHEDULE YOUR FIRST VISIT
Meet with a coach and let us learn about your goals. Most new members have no prior CrossFit experience so each class provides a beginner friendly option.
2. CHOOSE YOUR TRAINING PLAN
Whether you are brand new to CrossFit or have prior experience, we have programs to meet your needs and your budget.
3. CHANGE YOUR LIFE
Dedicated Coaches, a Strategic training plan, Simple nutrition & Likeminded people that will hold you accountable inside & outside the gym.
Information collected automatically
1. Terms
By accessing this web site, you are agreeing to be bound by these web site Terms and Conditions of Use, all applicable laws and regulations, and agree that you are responsible for compliance with any applicable local laws. If you do not agree with any of these terms, you are prohibited from using or accessing this site. The materials contained in this web site are protected by applicable copyright and trade mark law.
2. Use License
Permission is granted to temporarily download one copy of the materials (information or software) on CrossFit Solus‘s web site for personal, non-commercial transitory viewing only. This is the grant of a license, not a transfer of title, and under this license you may not: modify or copy the materials; use the materials for any commercial purpose, or for any public display (commercial or non-commercial); attempt to decompile or reverse engineer any software contained on CrossFit Solus‘s web site; remove any copyright or other proprietary notations from the materials; or transfer the materials to another person or “mirror” the materials on any other server. This license shall automatically terminate if you violate any of these restrictions and may be terminated by CrossFit Solus at any time. Upon terminating your viewing of these materials or upon the termination of this license, you must destroy any downloaded materials in your possession whether in electronic or printed format.
3. Disclaimer
The materials on CrossFit Solus‘s web site are provided “as is”. CrossFit Solus makes no warranties, expressed or implied, and hereby disclaims and negates all other warranties, including without limitation, implied warranties or conditions of merchantability, fitness for a particular purpose, or non-infringement of intellectual property or other violation of rights. Further, CrossFit Solus does not warrant or make any representations concerning the accuracy, likely results, or reliability of the use of the materials on its Internet web site or otherwise relating to such materials or on any sites linked to this site.
4. Limitations
In no event shall CrossFit Solus or its suppliers be liable for any damages (including, without limitation, damages for loss of data or profit, or due to business interruption,) arising out of the use or inability to use the materials on CrossFit Solus‘s Internet site, even if CrossFit Solus or a CrossFit Solus authorized representative has been notified orally or in writing of the possibility of such damage. Because some jurisdictions do not allow limitations on implied warranties, or limitations of liability for consequential or incidental damages, these limitations may not apply to you.
5. Revisions and Errata
The materials appearing on CrossFit Solus‘s web site could include technical, typographical, or photographic errors. Beta Gym does not warrant that any of the materials on its web site are accurate, complete, or current. CrossFit Solus may make changes to the materials contained on its web site at any time without notice. CrossFit Solus does not, however, make any commitment to update the materials.
6. Links
CrossFit Solus has not reviewed all of the sites linked to its Internet web site and is not responsible for the contents of any such linked site. The inclusion of any link does not imply endorsement by CrossFit Solus of the site. Use of any such linked web site is at the user’s own risk.
7. Site Terms of Use Modifications
CrossFit Solus may revise these terms of use for its web site at any time without notice. By using this web site you are agreeing to be bound by the then current version of these Terms and Conditions of Use.
8. Governing Law
Any claim relating to CrossFit Solus‘s web site shall be governed by the laws of the State of Texas without regard to its conflict of law provisions. General Terms and Conditions applicable to Use of a Web Site.
Information collected automatically
1. Terms
By accessing this web site, you are agreeing to be bound by these web site Terms and Conditions of Use, all applicable laws and regulations, and agree that you are responsible for compliance with any applicable local laws. If you do not agree with any of these terms, you are prohibited from using or accessing this site. The materials contained in this web site are protected by applicable copyright and trade mark law.
2. Use License
Permission is granted to temporarily download one copy of the materials (information or software) on CrossFit Solus‘s web site for personal, non-commercial transitory viewing only. This is the grant of a license, not a transfer of title, and under this license you may not: modify or copy the materials; use the materials for any commercial purpose, or for any public display (commercial or non-commercial); attempt to decompile or reverse engineer any software contained on CrossFit Solus‘s web site; remove any copyright or other proprietary notations from the materials; or transfer the materials to another person or “mirror” the materials on any other server. This license shall automatically terminate if you violate any of these restrictions and may be terminated by CrossFit Solus at any time. Upon terminating your viewing of these materials or upon the termination of this license, you must destroy any downloaded materials in your possession whether in electronic or printed format.
3. Disclaimer
The materials on CrossFit Solus‘s web site are provided “as is”. CrossFit Solus makes no warranties, expressed or implied, and hereby disclaims and negates all other warranties, including without limitation, implied warranties or conditions of merchantability, fitness for a particular purpose, or non-infringement of intellectual property or other violation of rights. Further, CrossFit Solus does not warrant or make any representations concerning the accuracy, likely results, or reliability of the use of the materials on its Internet web site or otherwise relating to such materials or on any sites linked to this site.
4. Limitations
In no event shall CrossFit Solus or its suppliers be liable for any damages (including, without limitation, damages for loss of data or profit, or due to business interruption,) arising out of the use or inability to use the materials on CrossFit Solus‘s Internet site, even if CrossFit Solus or a CrossFit Solus authorized representative has been notified orally or in writing of the possibility of such damage. Because some jurisdictions do not allow limitations on implied warranties, or limitations of liability for consequential or incidental damages, these limitations may not apply to you.
5. Revisions and Errata
The materials appearing on CrossFit Solus‘s web site could include technical, typographical, or photographic errors. Beta Gym does not warrant that any of the materials on its web site are accurate, complete, or current. CrossFit Solus may make changes to the materials contained on its web site at any time without notice. CrossFit Solus does not, however, make any commitment to update the materials.
6. Links
CrossFit Solus has not reviewed all of the sites linked to its Internet web site and is not responsible for the contents of any such linked site. The inclusion of any link does not imply endorsement by CrossFit Solus of the site. Use of any such linked web site is at the user’s own risk.
7. Site Terms of Use Modifications
CrossFit Solus may revise these terms of use for its web site at any time without notice. By using this web site you are agreeing to be bound by the then current version of these Terms and Conditions of Use.
8. Governing Law
Any claim relating to CrossFit Solus‘s web site shall be governed by the laws of the State of Texas without regard to its conflict of law provisions. General Terms and Conditions applicable to Use of a Web Site.
Success Stories from Solus Athletes...
GETTING STARTED
IS EASY
1. SCHEDULE YOUR
FIRST VISIT
Meet with a coach and let us learn about your goals. Most new members have no prior CrossFit experience so each class provides a beginner friendly option.
2. CHOOSE YOUR
TRAINING PLAN
Whether you are brand new to CrossFit or have prior experience, we have several different options to meet your needs and your budget.
3. CHANGE YOUR LIFE
Dedicated Coaches, A Strategic Training Plan, Simple Nutrition & Likeminded People that will Hold you Accountable inside & outside the gym.
Web Site Terms and Conditions of Use
Information collected automatically
We may directly collect analytics data, or use third-party analytics tools, to help us measure traffic and usage treads for our websites. These tools collect information sent by your browser or mobile device, including the pages you visit and other information that assists us in improving the sites and services. We collect and use this analytics information in aggregate form such that it cannot reasonably be manipulated to identify any particular user. In other words there is no personally identifiable information(PII) collected automatically. You must willfully opt in by inputting your information on a contact form, appointment widget, or survey with in our online pages before PII is collected or stored.
If you apply or attempt to apply to receive assistance through us and provide information with the intent or purpose of fraud or that results in either an actual crime of fraud for any reason including willful or un-willful acts of negligence whether intended or not, or in any way demonstrates or indicates attempted fraud, your information can be given to legal authorities including police, investigators, courts, and/or attorneys or other legal professionals, as well as any other information as permitted by law.
Information usage, storage and confidentiality
Information about your financial situation and Personally Identifiable Information that you provide to us in writing, via email, on the phone (including information left on voicemails), contained in or attached to applications, or directly or indirectly given to us, is held in strictest confidence.
We do not give out, exchange, barter, rent, sell, lend, or disseminate any information about applicants or clients who apply for or actually receive our services that are considered confidential, restricted by law, or specifically restricted by a contractor/client signed consent form.
Limited right to use non-identifying personal information from text messages, emails, letters, notes, reviews and other sources:
Any pictures, stories, letters, biographies, correspondence, or thank you notes sent to us become the exclusive property of CrossFit Solus. We reserve the right to use non-identifying information about our clients (those who receive services from or through us) for promotional purposes that are directly related to our mission.
Clients will not be compensated for use of this information and no identifying information (photos, addresses, phone numbers, contact information, last names or uniquely identifiable names) will be used without the client’s express advance permission.
You may specifically request that NO information be used whatsoever for promotional purposes, but you must identify any requested restrictions in writing. We respect your right to privacy and assure you no identifying information or photos that you send to us will ever be publicly used without your direct or indirect consent.
Cookies Information
When you visit the website, we may send one or more cookies - a small text file containing a string of alphanumeric characters - to your computer or mobile device that uniquely identifies your browser and lets CrossFit Solus. enhance your navigation through the site and login faster if you have an account in our systems. A cookie may also convey information to us about how you use the site like link clicks and page views along with other actions that take place on the website. This helps us track interactions allowing us to improve for a seamless user experience over time.
Questions or concerns about CrossFit Solus's Policies?
If you have any questions about our privacy policy please send an email to kaylee@solusfitness.com with "CrossFit Solus Privacy Policy" in the subject line or give us a call at the number below.
Contact Us
Service Hours
Social Media
Monday: 5 AM - 1 PM, 4:30 PM - 7:30 PM
Tuesday: 5 AM - 1 PM, 4:30 PM- 7:30 PM
Wednesday: 5 AM - 9 AM, 12-1 PM, 4:30 PM - 7:30 PM
Thursday: 5 AM - 1 PM, 4:30 PM - 7:30 PM
Friday: 5 AM - 1 PM, 5:30 PM - 6:30 PM
Saturday: 8 AM - 9 AM
Sunday: 2 PM - 3 PM
Contact Us
903-564-1118
kaylee@solusfitness.com
Hours of Operation
Monday: 5 AM - 1 PM, 4:30 PM - 7:30 PM
Tuesday: 5 AM - 1 PM, 4:30 PM- 7:30 PM
Wednesday: 5 AM - 9 AM, 12-1 PM, 4:30 PM - 7:30 PM
Thursday: 5 AM - 1 PM, 4:30 PM - 7:30 PM
Friday: 5 AM - 1 PM, 5:30 PM - 6:30 PM
Saturday: 8 AM - 9 AM
Sunday: 2 PM - 3 PM
