Everything
we coach.
Four ways to train, one standard: a coach who knows your name. Strength & Conditioning classes are the flagship. Personal training, nutrition coaching, and open gym cover the rest of your week. A recovery room opens with the new building in October 2026.
Strength & Conditioning.
Coached every rep.
One hour, programmed weeks ahead. Cycled strength progressions, planned intensity, and conditioning balanced against the barbell work — never a random workout of the day.
We spent over a decade as a CrossFit affiliate before we built something better. The intensity and the camaraderie stayed. The randomness and the wear-and-tear didn’t. If you’ve been searching for a CrossFit alternative in Frisco, this is the class.
Strength and conditioning balanced every single week, on a plan you can see coming.
Form first, load second. We push when you need it and pull you back when you’re getting ahead of yourself.
Longevity is the backbone. You’re here to pick up your kids at 60, not to get hurt at 35.
Every class is programmed at three levels. Same movement pattern, same clock, different target — so a first-month beginner and a 10-year athlete train side by side without either one compromising. The system flexes so the member doesn’t have to.
New, or coming back after years off. Own the movement before you load it. Nobody rushes you.
Solid mechanics, growing engine. Where most members live — and get strong for years.
For the seasoned athlete chasing an edge. Bigger loads, same standard, a coach watching anyway.
“It’s where I go when I’m feeling strong, when I’m struggling, when I need to clear my head, or when I simply want to invest in becoming a better version of myself.”— Asher B., member
Programmed.
Not random.
Most gyms write a workout the night before. We write ten weeks at a time. You repeat the lifts long enough to actually adapt to them, and you retest at the end so the progress is a number, not a feeling.
Your training max stays the same all ten weeks. The second wave runs every percentage five points heavier than the first. Week ten retests every lift and all three benchmarks against the numbers you set in week two — same movements, same standards, so the comparison is honest.
Week six of that cycle was back-to-school week. That was not an accident. We plan the lighter week for the week your life gets heavier — so nothing gets missed, nothing gets skipped, and you come back in week seven ready to push instead of digging out of a hole.
Three tests. Ours. Same ones, every cycle.
Written in house, run in week two, run again in week ten. Your only competition is the number you set eight weeks earlier.
Dumbbell thrusters, box jump overs, pull-ups. The reps come down as the fatigue climbs.
Rower calories and burpees, climbing every round. A pacing test, start to finish.
Deadlifts, double unders, handstand push-ups. Strength held together under fatigue.
Every week has the same shape
The lifts and the conditioning change. The rhythm does not. You always know what you are walking into.
10 min
Clean progressions · 6 min
Clean & jerk, wave sets · 30 min
Short AMRAP · 10 min
10 min
Pulling strength, midline · 20 min
Intervals, work-to-rest · 18 min
10 min
Bench press, wave sets · 25 min
EMOM · 16 min
4 min
Handstand work · 12 min
Accessory volume · 20 min
Zone 2, conversational · 15 min
10 min
Front squat, wave sets · 25 min
Rounds for effort · 15 min
10 min
Pressing · 20 min
Long partner workout · 16–45 min
Thursday is deliberately the light day. Zone 2 means you can hold a conversation the whole time — that is the point, not a suggestion.
Personal training.
One coach, one plan.
Dedicated one-on-one time with a coach who writes every session for your body, your goals, and your calendar.
Customized, progressive programming — written for you, rewritten as you progress. No templates.
One coach who knows your numbers, tracks your progress, and notices when you go quiet.
Guidance on the eating part comes with it, so the training and the fuel pull in the same direction.
$120–150 per hour, depending on the coach and the plan. See pricing for the full breakdown.
Nutrition coaching.
A real coach. Our own app.
Training is one hour. What you do with the other 23 decides most of your results.
You get a real human coach: weekly check-ins, honest feedback, and targets that adjust as life happens. Not a plan emailed once and never mentioned again.
You also get FuelPath, the nutrition app our own team built. It helps you track what you eat, learn what your body actually needs, and see your progress as it happens. It keeps your coach in the loop too, so they can see how your week went and step in where it helps. The app does the legwork. The coach does the coaching.
And because it lives on your phone, it works anywhere. You don’t have to train at Black Iron to be coached by us.
Open now, while the founding group fills.
What nutrition coaching goes to next.
Coaching runs month to month, with or without a gym membership.
Open gym.
Seven days a week.
The floor is yours between classes and after hours, seven days a week. Self-directed training with the whole facility behind it.
Seven days a week, between classes and after hours. Key fob entry, climate-controlled, no front desk to wait on.
Every open gym member gets our full structured programming. Follow it at your own pace, or run your own plan.
Snatch, clean & jerk, and the barbell work behind them are in our programming year-round. The dedicated weightlifting block is a seasonal specialty — it runs a few times a year, and it goes fast. Ask when the next one opens.
Official HYROX programming, straight from HYROX HQ — the same race-day prep their competitive athletes run. It is in our programming continuously, seven days a week on the open gym floor.
Open Gym Only is $50 a month. Or pair open gym with unlimited classes for $240. See pricing.
Recovery.
A room of its own.
Most gyms fit recovery in wherever there’s space left over. In the new building it gets its own room.
Two of them, so nobody’s standing around waiting a turn after class lets out.
One sauna, five seats. Infrared and red light therapy are built in, and it’s still a traditional heat sauna — so it does get hot.
It opens with the new gym in October 2026 at 279 Main St, Suite 110, one door down from where we train today. Nothing pauses while we build it.
Not set yet. We’ll publish it closer to opening day.
The 23 hours matter more than the one. This is part of that.
Not sure which
program fits?
Book a free consult. Twenty minutes with a coach, no pressure — we’ll point you at the right program, and if we’re not the right fit, we’ll say so.
Or try a $30 day pass — credited toward your first month if you join.
Every membership starts with a free consultation and the Foundations week.