Start here:

Download and read CrossFit’s free journal entitled, “What is Fitness?”
Download a free copy of CrossFit Foundations
Sift through all the amazing info on Crossfit.com

If you are intrigued and want to learn more, or you totally buy in to our philosophy, then:
Click here to set up your fitness evaluation and intro to CrossFit
This is a free 1 hour session that explains the CrossFit method and evaluates your current level of fitness.

Step 2:  Private or Group Instruction

When your fitness evaluation is complete you have a few different options to start:

Private Coaching

Most clients begin with private coaching for a series of 12 sessions.  This is where you will work with your coach to build your general fitness base and gain familiarity with our movements.  You will find the greatest success with private coaching 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 coach 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 private coaching or progress into our group classes.

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

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 this program -we must give credit where credit is due!)

Step 3: Group Classes

Our next level involves participating in CrossFit WODs in a group setting. Here, you will compete for rounds, time, points, and glory on a daily basis. Playing games and learning new skills are also a huge part of the group classes. Build strong relationships with peers and network with some of Edmond and OKC’s finest!

Group classes are designed to be like sport. 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!):

• 0-5 minutes – general warm-up
• 5-15 minutes – WOD specific warm-up/skill instruction
• 15-45 minutes – daily WOD
• 45-60 minutes – cool down

Step 4: Becoming a Coach

Many of our athletes have decided to take it one step further and train to become a coach. If you are interested in becoming a coach at CFOKC contact This e-mail address is being protected from spambots. You need JavaScript enabled to view it for more info on our apprenticeship program.

*to be eligible for an apprenticeship program at CFOKC, consecutive membership for no less than 3 months is required (you must be a client first)

Coaching and Group Class Rates:

Coaching:

• 1 on 1: $75/hour
• 1 on 2: $100/hour

Group Classes:

Singles

• Bronze (any 8 classes) $75/month
• Silver (any 12 classes) $100/month
• Gold (unlimited classes) $150/month

Couples

• Bronze (any 16 classes) $125/month
• Silver (any 24 classes) $175/month
• Gold (unlimited classes) $250/month

Family

• Bronze (any 24 classes) $215/month
• Silver (any 36 classes) $275/month
• Gold (unlimited classes) $325/month

Mil/Leo/Fire/Full time Student

• Silver (any 12 classes) $75
• Gold (unlimited classes) $100