Getting Started

Getting started with CrossFit is simple at CrossFit OKC!

Making the choice to start CrossFit is a bold one. That’s compounded for people with very little athletic background or those who have been out of the game for awhile. So, why commit to a whole month of classes like we ask you to do at CrossFit OKC?

Our OnRamp Program Works

We have made small tweaks in the layout of OnRamp over the years, but overall it has stayed consistent – three classes a week for four weeks or a two class per week for four week option with a longer class time. We start you with basic movements and teach any modifications necessary for your body and history. We put no weight on you the first week and do not have you workout with anything substantially heavy the entire month. Do you still get a good workout? Heck yes. At this time, however, we’re more concerned about you establishing proper body mechanics and a conditioning base than moving heavy loads. We can’t safely teach you all the movements to make it through a regular CrossFit class in a few days. Our goal is to make you feel as comfortable as possible moving into regular class, knowing your scaling options, and having confidence in your abilities because of what you learned in OnRamp.

What if I don’t know anything about CrossFit?

That’s ok. We welcome all shapes, conditions, and walks of life. We respect what your body has been through and any ailments you may have. We will work with you to help you become the healthiest version of yourself. That’s the great thing about the OnRamp course – starting from the ground up and taking the time to practice the basic movements repetitively will provide you with the proper foundation to get stronger. You will have a strength base before you work with weight, diminishing the risk of injury.

What makes you guys different?

We are the original CrossFit affiliate in the Oklahoma City area. We’ve been around since 2006. We were established with the fundamentals of CrossFit in mind and believe in the virtuosity of doing the common uncommonly well. We have not wavered from our original intent. We do not partake in third party deals or aim for the bottom of the barrel on monthly rates. CFOKC remains true to its ideals because our athletes are getting their money’s worth. Our quality of instruction is high and our turnover rate in members and trainers is low. We refuse to devalue our product. Being gimmick-free is nice – it lets the program speak for itself.

Still have questions?

That’s good. You should. This is a big deal. Send us a message and we can help you sort out anything on your mind. Drop in and watch a class. Set up a meeting with a trainer before signing up. We highly encourage you to do your research before making such an impactful choice. Think of it as “quality of life” insurance; this is not a quick-fix, but a new path. You are worthy of the best path.

~Ginny (

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

Option 1: Begin with Group 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 the link to reserve a spot in our next course.

Option 2: Begin with Personal On Ramp

Sometimes your schedule doesn’t quite fit with our Group On Ramp, or maybe you are not comfortable in the group training atmosphere.  If this is you, consider personal On Ramp as an option.  Personal On Ramp gives you 8 sessions with a trainer and covers all (if not more) than we do in the group On Ramp course.  When the sessions are up you can decide with your trainer what option fits your goals best – staying with personal instruction or moving into group classes. Personal On Ramp

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

Option 3: Group CrossFit 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
  • 50-60 minutes – cool down (daily challenge & mobility work)