How to get started at CrossFit OKC: Becoming a member

Step 1: Come visit the gym, watch a class, an d talk to trainers and members. Make sure CFOKC is a good match for your fitness goals before joining.

Step 2: Begin with Personal Training or Group Instruction (On Ramp)

When you’re ready to start you have two different options:

On Ramp

The On Ramp course is our beginner's class and is designed to prepare active, healthy individuals who are new to the CrossFit movements for our ongoing CrossFit group classes. On Ramp consists of 12 one-hour sessions, 3 per week for 4 weeks. Each On Ramp course will start at the beginning of the month. Attendance at each session is essential in obtaining the skills necessary to do well in our group classes. Movement techniques will be drilled as well as a progressive introduction to the intensity levels that are inherent in our group classes. If you are unsure as to whether you are a good candidate for beginning in a class setting, please contact us. Click here to reserve your spot in our next On Ramp course!

(A special thanks to Robb and Nicki over at NorCal Strength & Conditioning for providing the framework for this program -we must give credit where credit is due!)

Personal Training

Sometimes your schedule doesn’t quite fit with our On Ramp class, or maybe you are not comfortable in the group training atmosphere. If this is you, consider personal training as an option. Most clients begin with personal training for a series of 5-8 sessions (if the goal is attending group classes). This is where you will work with your trainer to build your general fitness base and gain familiarity with our movements. You will find the greatest success with personal training if your needs or goals include:

weight loss and improved body composition
extra accountability
you have generally been sedentary
you are new to exercise
you are referred to us by a physician, physical therapist or chiropractor
you have specific performance oriented goals (triathlon, basketball, etc.)
you have significant health or orthopedic issues*

Your trainer will tailor workouts specifically for your current fitness level and progress you at the proper pace for you. Following your initial sessions you may then choose to continue with personal training or progress into our group classes.

*Individuals with significant health or orthopedic issues will remain personal training clients

Step 3: Group Classes

Our next step involves participating in CrossFit WODs in a group setting. Here, you will become part of a supporting and motivating community. Most workouts will be designed to get you strong, flexible, and powerful. Some workouts will involve competing for rounds, time, points, and glory. Playing games and learning new skills are also a huge part of the group classes. At CFOKC you will build strong relationships with peers and network with some of Edmond and OKC’s finest!

Group classes are designed to be fun and challenging at the same time. As such, the environment will be one of motivation, encouragement, and tough love. Classes are run as follows (please do everything you can to show up on time!):

0-10 minutes – general warm-up & strength prep
10-30 minutes – strength element
30-50 minutes – WOD - as posted on crossfitokc.com
50-60 minutes – cool down (daily challenge & mobility work)