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Midtown OKC

At Midtown OKC, we have a large open floor for our group classes as well as a large space for warming up/cooling down, dedicated Olympic lifting platforms, private training room for small classes, a recovery treatment room for acupuncture and massage, and showers. We’ve got the perfect setup for classes, large and small.

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Our Vision

We started CrossFit 405 started 10 years ago with the vision of helping people realize their full potential to help them live their best lives. We’ve seen this happen by focusing on great nutrition, building our overall physical fitness capacity, and encouraging each other through a great community atmosphere.

Get Started

Getting started

Step 1

Connect with a Coach

Step 2

Select a Membership Package

Step 3

Complete On-Ramp

Step 4

Jump Into Classes

Step 5

Train Hard, Eat Clean, Live Well

Step 6

Celebrate Progress

Success Stories

At CrossFit 405 our entire reason for being here is our commitment to you. We want you to realize your potential, see you succeed and reach your personal goals, and provide that motivation and accountability you get as a member of our community!

Located In Midtown OKC

1501 N. Broadway Ave.
Oklahoma City, OK 73103
get directions

Located In Midtown OKC

1501 N. Broadway Ave.
Oklahoma City, OK 73103
get directions

MIDTOWN’S SCHEDULE

Whether you’re a morning bird or a night owl, we’ve got a variety of classtimes that can fit into the busiest of schedules. And if you can’t make one of our class times, come during one of our open gym times.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
5:00 am
OKC - Midtown
CrossFit Group Class
5:30 am
6:30 am
OKC - Midtown
CrossFit Group Class
5:30 am
6:30 am
OKC - Midtown
CrossFit Group Class
5:30 am
6:30 am
OKC - Midtown
CrossFit Group Class
5:30 am
6:30 am
OKC - Midtown
CrossFit Group Class
5:30 am
6:30 am
6:00 am
7:00 am
8:00 am
OKC - Midtown
Open Gym
8:30 am
9:30 am

OKC - Midtown
CrossFit Group Class
9:30 am
10:30 am

OKC - Midtown
Open Gym
10:30 am
11:30 am
9:00 am
10:00 am
11:00 am
12:00 pm
OKC - Midtown
CrossFit Group Class
12:00 pm
1:00 pm
OKC - Midtown
CrossFit Group Class
12:00 pm
1:00 pm
OKC - Midtown
CrossFit Group Class
12:00 pm
1:00 pm
OKC - Midtown
CrossFit Group Class
12:00 pm
1:00 pm
OKC - Midtown
CrossFit Group Class
12:00 pm
1:00 pm
OKC - Midtown
Open Gym
12:00 pm
2:00 pm
1:00 pm
OKC - Midtown
Open Gym
1:30 pm
4:30 pm

OKC - Midtown
CrossFit Group Class
4:30 pm
5:30 pm

OKC - Midtown
CrossFit Group Class
5:30 pm
6:30 pm

OKC - Midtown
CrossFit Group Class
6:30 pm
7:30 pm
OKC - Midtown
Open Gym
1:30 pm
4:30 pm

OKC - Midtown
CrossFit Group Class
4:30 pm
5:30 pm

OKC - Midtown
CrossFit Group Class
5:30 pm
6:30 pm

OKC - Midtown
CrossFit Group Class
6:30 pm
7:30 pm
OKC - Midtown
Open Gym
1:30 pm
4:30 pm

OKC - Midtown
CrossFit Group Class
4:30 pm
5:30 pm

OKC - Midtown
CrossFit Group Class
5:30 pm
6:30 pm

OKC - Midtown
CrossFit Group Class
6:30 pm
7:30 pm
OKC - Midtown
Open Gym
1:30 pm
4:30 pm

OKC - Midtown
CrossFit Group Class
4:30 pm
5:30 pm

OKC - Midtown
CrossFit Group Class
5:30 pm
6:30 pm

OKC - Midtown
CrossFit Group Class
6:30 pm
7:30 pm
OKC - Midtown
CrossFit Group Class
1:30 pm
4:30 pm

OKC - Midtown
CrossFit Group Class
4:30 pm
5:30 pm

OKC - Midtown
CrossFit Group Class
5:30 pm
6:30 pm
2:00 pm
3:00 pm
4:00 pm
5:00 pm
6:00 pm
7:00 pm

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
5:00 am
OKC - Midtown
CrossFit Group Class
5:30 am
6:30 am
OKC - Midtown
CrossFit Group Class
5:30 am
6:30 am
OKC - Midtown
CrossFit Group Class
5:30 am
6:30 am
OKC - Midtown
CrossFit Group Class
5:30 am
6:30 am
OKC - Midtown
CrossFit Group Class
5:30 am
6:30 am
6:00 am
7:00 am
8:00 am
OKC - Midtown
Open Gym
8:30 am
9:30 am

OKC - Midtown
CrossFit Group Class
9:30 am
10:30 am

OKC - Midtown
Open Gym
10:30 am
11:30 am
9:00 am
10:00 am
11:00 am
12:00 pm
OKC - Midtown
CrossFit Group Class
12:00 pm
1:00 pm
OKC - Midtown
CrossFit Group Class
12:00 pm
1:00 pm
OKC - Midtown
CrossFit Group Class
12:00 pm
1:00 pm
OKC - Midtown
CrossFit Group Class
12:00 pm
1:00 pm
OKC - Midtown
CrossFit Group Class
12:00 pm
1:00 pm
OKC - Midtown
Open Gym
12:00 pm
2:00 pm
1:00 pm
OKC - Midtown
Open Gym
1:30 pm
4:30 pm

OKC - Midtown
CrossFit Group Class
4:30 pm
5:30 pm

OKC - Midtown
CrossFit Group Class
5:30 pm
6:30 pm

OKC - Midtown
CrossFit Group Class
6:30 pm
7:30 pm
OKC - Midtown
Open Gym
1:30 pm
4:30 pm

OKC - Midtown
CrossFit Group Class
4:30 pm
5:30 pm

OKC - Midtown
CrossFit Group Class
5:30 pm
6:30 pm

OKC - Midtown
CrossFit Group Class
6:30 pm
7:30 pm
OKC - Midtown
Open Gym
1:30 pm
4:30 pm

OKC - Midtown
CrossFit Group Class
4:30 pm
5:30 pm

OKC - Midtown
CrossFit Group Class
5:30 pm
6:30 pm

OKC - Midtown
CrossFit Group Class
6:30 pm
7:30 pm
OKC - Midtown
Open Gym
1:30 pm
4:30 pm

OKC - Midtown
CrossFit Group Class
4:30 pm
5:30 pm

OKC - Midtown
CrossFit Group Class
5:30 pm
6:30 pm

OKC - Midtown
CrossFit Group Class
6:30 pm
7:30 pm
OKC - Midtown
CrossFit Group Class
1:30 pm
4:30 pm

OKC - Midtown
CrossFit Group Class
4:30 pm
5:30 pm

OKC - Midtown
CrossFit Group Class
5:30 pm
6:30 pm
2:00 pm
3:00 pm
4:00 pm
5:00 pm
6:00 pm
7:00 pm

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

No events available!

The Midtown team

Aaron O’Neil

Owner

CERTIFICATIONS

  • CrossFit Level 2
  • USAW Sports Performance Coach
  • CrossFit Endurance, Recovery & Mobility, Olympic Weightlifting, Rowing, and CrossFit Football
  • OPEX Level 1 Assessment, Programming, Nutrition, Life Coaching

Aaron was born and raised in Norman, OK and graduated from the University of Oklahoma with a Bachelor of Architecture degree in 2002. “Growing up I was never athletically gifted, but enjoyed being active and playing sports.” During college, Aaron was a member of the University of Oklahoma Crew, and rowed for OU for 2 seasons, competing in both 2000m and 5000m races and gaining his first experience with a Strength & Conditioning program. After college, running replaced rowing and he competed in several 5k, 15k, half marathons, and completed a full marathon in 2006. Since and early age he has been an avid hiker and outdoor enthusiast, and in 2008, he took 5 months to hike the 2,175-mile long Appalachian Trail, starting in Georgia and finishing in Maine.

“I started CrossFit in a friend’s garage in 2007, and was quickly hooked. Aaron has been the owner and head trainer at CrossFit 405 in Oklahoma City since April 2011. “I always tell anyone that will listen, I may be biased, but I think we have the best community of CrossFitter’s around at 405! “My passion for coaching has continued to grow over the last 5 years. Being able to give my clients the tools to succeed and meet their Fitness goals energizes me everyday. Health and Fitness mean different things to different people and everyone has a journey and that is something we understand when you walk through our doors. Making that journey a fun and successful one is what we strive for at 405. I want to help you become the absolute best version of yourself.”

Holly O'Neil

Coach

CERTIFICATIONS

  • CrossFit Level 1 – CF-L1
  • USA Weightlifting Level 1

How long have you been a CrossFit Athlete yourself?
Around 7 years.

How long have you been a coach and why did you decide to become one?
Around 6 years. CrossFit totally transformed my life when I started. It made me a more confident, happy, and better version of myself. I wanted to help people find that same passion and feeling I found in fitness.

What initially drew to you CrossFit?
My husband really wanted me to start CrossFit at the beginning and I was not convinced, I came to one class though and I was hooked!

What do you love most about coaching our athletes?
I coach the on-ramp program, so I am in the unique position to see people at the very beginning of their journey. I get every person exclusively for 1 month and I LOVE seeing the difference in a person from their first day to the day they graduate on-ramp. Those 30 days see such big things for every person, their confidence goes up, people learn to do things they thought they never would be able to do. They start to see results they came in for, they make friends, they start to set bigger and bigger goals, and they just blossom into this awesome athlete right under my eyes. I am so thankful to a part of it!

What’s your favorite movement we do in CrossFit?
Clean!

Shyla Stokes

Coach

CERTIFICATIONS

  • CrossFit Level 1 Trainer (CF-L1)
  • CrossFit Level 2 Trainer (CF-L2)
  • CrossFit Judges Course

How long have you been a CrossFit Athlete yourself?

I’ve been a member of CrossFit for 4 years.

How long have you been a coach and why did you decide to become one?

I’ve been a coach for two years. I became a coach because I wanted to come alongside others to help them achieve their goals, see their potential, and become the best version of themselves in all areas of life, not just exercise.

What initially drew to you CrossFit?

I was initially drawn to CrossFit’s functional and competitive aspects. I’d been an exercising for a year or so, but there was nothing competitive or goal-oriented about what I was doing. CrossFit made me feel like I was actually training for something real – real life problems and experiences, and it was FUN. Exercise had always felt like a chore. Now it didn’t.

What do you love most about coaching our athletes?

I love coaching all of my group classes, but On Ramp definitely has a special place in my heart. Taking people from little to no knowledge of movement to seeing them improve in something like an air squat to a barbell, to get stronger and healthier and being able to do more “life” things with their families is huge. It’s always fun to hear, “This changed my life.” There’s something profound about exposure to discomfort, pushing one’s self, and seeing what we’re capable of.

What’s your favorite movement we do in CrossFit?

You know, I’ve always said that my favorite “CrossFit” thing is gymnastics. But as time goes on, I find I’m really drawn to grunt work, whether it’s lifting sandbags, 100 burpees for time, or long rows. Those are the things that challenge me mentally, make me want to quit, test my ability to NOT quit, and build character. So those are my new favorites.

Jeff

Coach

CERTIFICATIONS

  • CrossFit Level 1 Trainer (CF-L1)
  • CrossFit Gymnastics

Jeff began his CrossFit journey in 2015 and has seen a tremendous amount of growth since then. After a couple of years of attending classes, he decided to take it to the next level and become a coach. Jeff’s laid back, encouraging, and always willing to help our members out with helpful coaching tips and tricks. He also sets a great example for our members by scaling when needed, but also showing up on the competition floor.

When asked what drew him to Crossfit, he said, “After having tried hiking Grey’s Peak in Colorado, it became apparent I wasn’t in as good of cardio shape as I thought. I had always heard Crossfit got people in extremely good shape so as soon as I got back I found a gym. After the first workout I was hooked. It’s been the first time I haven’t got burned out on working out after about 6 months ever. As a firefighter it’s been the best thing for my career as well. I’m able to function significantly better at my job from doing CrossFit.”

Jeff initially started coaching out of necessity for the gym he started at. They needed coaches badly and it seemed like something he’d like. What kept him coaching was the people. He said, “Whenever someone hits a PR or does that first muscle up, as a coach you feel every bit of the excitement they do having achieved a goal.”

Kirsten Stone

Coach

CERTIFICATIONS

  • CrossFit Level 1 Trainer (CF-L1)

Kirsten has an amazing journey into finding fitness and becoming a CrossFit coach. Her journey into CrossFit started in 2017 and what she loves most about is the fact that it’s fun, community based workouts help her be better as a mom and person, both mentally and physically. It’s helped her achieve physical and emotional goals and she’s so much happier for it!

She decided to take it to a new level and pursued her L1 in 2019. When we asked her why and what she loves most about coaching, she said, “I love seeing people achieve their goals, whether it be losing weight, being stronger or just being better at every day life! I enjoy helping people reach their success! When someone gets that PR, or comes into class smiling because they’re excited to be there! I love helping people reach their goals and cheering people on who are working on becoming better versions of themselves.”

Danielle Meade

Coach

CERTIFICATIONS

  • CrossFit Level 1 Trainer (CF-L1)

How long have you been a CrossFit Athlete yourself?
I started in early 2016.

How long have you been a coach and why did you decide to become one?
Since June of 2018. I have loved what CrossFit has done for me in my fitness journey and I wanted to share that with others. I wanted to be a support for those on their journey and help them reach their goals and surpass their expectations.

What initially drew to you CrossFit?
I really appreciated the variation in the movements we do. I love that you gain strength, endurance and gymnastics skills all in one program.

What do you love most about coaching our athletes?
When it finally “clicks”. That moment when something I have said or demo’d helps the athlete reach that goal or learn something new. Helping someone dig deep to unlock the potential they never knew they had to complete something they thought was impossible.

What’s your favorite movement we do in CrossFit?
Bar Muscle Ups!

Gaby Urrego

Coach

CERTIFICATIONS

  • CrossFit Level 1 Trainer (CF-L1)
  • CrossFit Level 2 Trainer (CF-L2)

How long have you been a CrossFit Athlete yourself?

Since 2011

How long have you been a coach and why did you decide to become one?

I became a coach in 2014, but it is all for selfish reasons! At the time, it was the only way I could use the gym on my own schedule! Since then, I have continued to coach to help the military CrossFit community when coaches are needed. I have always military affiliations where there is no full time or paid staff, so coaches are always needed to keep the facility running.

What initially drew to you CrossFit?

My friend introduced me to CrossFit and it was the most difficult thing I have ever done so I kept going back because I like the challenge. Additionally, I loved that there is always something different to do every day so I never get bored, plus it really works. I have never felt or seen results from my previous workout routines, but with CrossFit I could easily tell that I was getting stronger and faster, and I was developing new skills each day. CrossFit led to many other improvements in my lifestyle and quality of life.

What do you love most about coaching our athletes?

I love helping people overcome challenges to meet their fitness goals! Whether its pushing athletes to get that extra rep before the timer stops or getting an unexpected PR, I love it when people accomplish something they didn’t think they were able to do before.

What’s your favorite movement we do in CrossFit?

Overhead Squat!

Dustin Stokes

Coach, Media

CrossFit Level 1 Trainer (CF-L1)
Dustin began his journey into CrossFit as a member in 2015. When asked what drew him to CrossFit, he said, "I struggled for a year to gain the courage to even walk through the doors. I had always been insecure about my body, strength, working out. I didn't feel like it was possible or something I could even do. Some of my friends had done CrossFit and found great success in losing weight, and I wanted the same thing. I hated working out alone, I didn't know what to do. I think what really drew me was the fact that CrossFit is group fitness classes that are cool for guys to go to."

"I decided to pursue becoming a coach in 2018 and started coaching the beginning of 2019. I'm a natural helper, and after seeing the dramatic changes I experienced in my mind and body, it gave me a desire to help others find that same hope and accomplishment. I love helping people see life through a new lens."

Everyone has a different reason for coaching, but when we asked Dustin what gives him the most rewards as a coach he said, "I truly love it when people push themselves and achieve a new personal record. But really, CrossFit is a long game, not a short one, so it's really the day to day journey that I love observing. When I see members connecting with each other, fighting through obstacles, overcoming challenges, pushing themselves, and genuinely encouraging each other, that brings me a ton of joy."

Kyle Womack

Coach

CERTIFICATIONS

  • CrossFit Level 2 Trainer (CF-L2)
  • Doctor of Physical Therapy
  • The Ready State Certified Coach
  • Selective Functional Movement Assessment Certified
  • Functional Movement Screen Certified

How long have you been a CrossFit Athlete yourself?
4 years

How long have you been a coach and why did you decide to become one?
2 years. The coach is the first line of defense for helping take care of movement related issues and I love being able to help people stay active and continually challenge themselves.

What initially drew to you CrossFit?
I have participated or competed in 10+ sports in my life and CrossFit seemed like the best way to have a well rounded training approach.

What do you love most about coaching our athletes?
My favorite thing is when an athlete has been working on a specific movement or lift and I can help them learn how to do it. The look on someone’s face when they achieve something they have been working on is priceless.

What’s your favorite movement we do in CrossFit?
Snatch – In my opinion, it is the perfect test for strength, coordination, mobility, timing, and speed.

Andrew Reed

Coach

CERTIFICATIONS

  • CrossFit Level 1 Trainer (CF-L1)
  • BS – Exercise Science

How long have you been a CrossFit Athlete yourself?
I’ve been doing CrossFit since October 2020.

How long have you been a coach and why did you decide to become one?
Been training since 2010 in various athletic settings. It’s something I love to do.

What initially drew to you CrossFit?
Really, the idea of community drew me into CrossFit.

What do you love most about coaching our athletes?
My favorite part is getting to play a role in their development. The relationship between coaches and members is something that’s truly great.

What’s your favorite movement we do in CrossFit?
My favorite movement is the snatch.

Dion Thompson

Coach

CERTIFICATIONS

  • CrossFit Level 1 – CF-L1

How long have you been a CrossFit Athlete yourself?
I started right around 2016.

How long have you been a coach and why did you decide to become one?
1 month. I wanted to help others in our gym the way that coaches of the past helped me.

What initially drew to you CrossFit?
The community aspect, and getting my butt kicked. I had been going to a traditional gym for a couple months and felt super disconnected. It was just me and my headphones lifting, probably with terrible form, and figuring it out as I went. Didn’t have a concrete plan of how to get better. Would just show up, lift some stuff, sweat a little bit, then go home without feeling like anything was really accomplished. With joining 405  I now had a plan to get better and people to work on that plan with.

What do you love most about coaching our athletes?
Seeing the athletes grow and get better. From the big leaps of not being able to squat a barbell to putting up big numbers, and the small changes like form correction, pushing harder to finish a workout, or just showing up ready to put in their best effort.

What’s your favorite movement we do in CrossFit?
Mostly anything with a barbell! Anytime I have an opportunity to slang some weight is a good day for me!! Except thrusters ewww!

Evan Walter

Coach

CERTIFICATIONS

  • CrossFit Level 1 Trainer (CF-L1)
  • CrossFit Level 2 Trainer (CF-L2)

How long have you been a CrossFit Athlete yourself? 
I went through OnRamp at CF405 in April of 2013, and have been an active member of CF 405 ever since.

How long have you been a coach and why did you decide to become one?
I started coaching in February 2021.  I had always aspired to be a coach so that I could help others get as much as they can out of their CF experience.  Unfortunately, I just kept putting it off.  The pandemic in 2020 afforded me the time to take the coursework necessary to become a coach.  I absolutely love working with other athletes in the gym, seeing their successes, and improving their overall personal fitness and health.

What initially drew to you CrossFit? 
I really did not know anything about CrossFit until I started OnRamp.  I was really looking for a training program that was led by professionals, and demonstrated positive results through their programming.  I certainly got that, but also gained a group of friends who are supportive and truly engaged in eachothers success.

What do you love most about coaching our athletes?
The athletes have a bona fide interest in improving their health and wellness.  They are always looking for opportunities to improve and challenge themselves.  More than anything, I love seeing them succeed and accomplishing goals they never thought were attainable.

What’s your favorite movement we do in CrossFit?
I do not have a favorite, I just enjoy improving my technique and gaining efficiency and effectiveness in whatever I am doing at the time.

Enjoy your
fitness journey

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