Coy McDonald

At forty, Coy McDonald was the heaviest she’d ever been. She was tired, unhappy with herself, and hesitant to try new things because of her weight.


At forty, Coy McDonald was the heaviest she’d ever been.

She was tired, unhappy with herself, and hesitant to try new things because of her weight.

“I figured, well, this is what forty is going to be like, and this is the way it’s going to be.” Fear initially kept her from the box. Fear that she would show up and be unable to do any of the workout, fear that she was too overweight. “I felt like everyone was going to be better than me, and I’d be a big flop.”

When Coy’s husband bribed her with a tropical vacation, she decided to take the plunge. “I completed On-Ramp, joined the classes, and began facing my fears. When I started, I was afraid of lifting anything heavy overhead. Then I clean-and-jerked 100 pounds.”

Now, Coy has a new set of goals that include getting stronger and improving her gymnastics skills. “I just want to get stronger, faster, and be the best that I can be. I love that there’s no trick to CrossFit. You just show up, do the work, and watch it happen.”

Coy has been CrossFitting for two years now. “If you have any doubts about starting CrossFit, just go for it. You’re not going to get thinner, stronger, or faster until you start.”

So start now. Take the plunge. Face your fears.

You’re stronger than you think.


Danae Grace

I initially wasn’t looking to lose a ton of weight, but I was “skinny-fat” and I wanted to gain some muscle. I never thought getting a pull up was possible when I first started at 405.

I worked every day for 2+ months gaining the strength to do pull-ups and finally got them! I’ve been surprised at how well I’ve done with movements like handstand pushups and pistols. These are movements I never thought I could achieve but with a little focus and attention on good form, I’ve been able to pick them up.

Crossfit405 has become a part of our everyday life and the people we’ve met have become some of our closest friends. I consistently worked out 5x a week through my entire pregnancy and I even hit a few PR’s along the way, including a Strict Press PR at 38 weeks!

Staying active was difficult, and pull-ups got a lot heavier, but I think that CrossFit helped me to maintain my strength and have a very healthy pregnancy. Evan and I are certainly healthier and happier because of CF405!

Evan Grace

I loved the idea of constantly competing; with others & with myself. I remember when I started at CrossFit 405, I thought there was no chance I would ever be able to do things like an overhead squat or muscle ups.

Looking back my flexibility is worlds better because of the coaching and progression taught by the coaches. The desire to improve fitness and performance in the gym carries over to other aspects in life. I eat better, sleep better, and have healthier habits because of my involvement with CrossFit 405.

I have always worked out but never had fitness goals. Having goals allows you to get outside of your comfort zone. Only when you push those limits do you improve. I went from not being able to Overhead Squat the PVC pipe to being able to snatch my bodyweight.

The greatest impact is the people though. Danae and I have built many great, lasting relationship with fellow 405’ers.

Ron Matthews

I was looking for something that would challenge me & that I would like. I had spent years looking for something similar since I arrived in Oklahoma in the summer of 2008. It took a while, but I've found so much more in 405.

In Jan. 2010, I had micro-fracture surgery on my right knee, an injury that has ended the careers of many athletes. I was told my days of running were probably over, that a 5K might be realistic but anything over was out of the question. Well I'm stubborn & I love to prove people wrong.

I've done six half marathons since that injury, and in April ran my first sub-1:45 half, a goal I had been chasing for a long, long time. CrossFit 405 has impacted my life dramatically!

It's how I start my day. I take my role as 6:30AM ambassador very seriously! I look forward to stepping in the gym whatever the occasion; a workout, a pop-in to say hi or weekly happy hour!


Age 55 Programs: Custom Programming and CrossFit group classes Buzzy’s words: “It will be hard to describe the impact that CrossFit 405 has made on my life, but I will try. Before I started participating in CrossFit, I was just doing the same thing over and over. I was sort of stagnant. I did enjoy the rowing competitions, but I knew as I became older, those days of being competitive against the younger guys would soon be over. And in fact that has held true. Where 3 years ago, a sub 7 minute 2k Row was relatively easy, now is unattainable for me. Where once I was OKC’s fastest erg rower, I now have 2 teammates that can beat me. We won the open class again this year (one of my teammates beat my 3 year old record). That proves again what I said about teammates. They are your most valuable asset. I hope that I have served my teammates well, and I


Age 43 Programs: CrossFit group classes and nutrition Debbie’s words: I am not someone that you would expect to be an avid CrossFitter. I was never athletic, never went out for sports, and never joined a gym before coming to CrossFit 405. I feel better now than I ever have. I’m totally hooked. I started nearly 4 years ago at age 39. One morning as I was getting dressed for work, I struggled to get into my plus-sized jeans. They were my largest pair. I decided that if was going to buy new pants, they should be smaller, not bigger. I liked the class format. Having never worked out before, I definitely needed guidance on what to do. We worked on a skill or strength and then we all worked out together. I did things I never thought I could or would do. I ran my first mile at CrossFit 405. I cherish that memory. I was never able to run long distances as a child, due to my asthma. Cleaning up my diet made my asthma symptoms disappear. I really love lifting. I love how lifting heavy things makes me feel empowered. I wish I could say I was a great lifter, but the fact is, I’m not. I try hard and the CrossFit 405 coaches and members are always encouraging. They’re like a second family. They keep me motivated and make me want to come back and do better. The bottom line is that I’m a middle-aged woman who is having the time of her life at the gym. If I can do it, you can too! I’ll cheer you on if you cheer me on!

Tyler Geohagan

Age 26 Program: CrossFit group classes Routine. Subpar. Average. Lazy. Overweight. Bored. Soft. Lacking Motivation. The full weight of these words rested heavy on my shoulders as 2013 quickly turned to 2014. Begrudgingly, I was able to drag myself, after a few more weeks of junk food and liquid carbs, into the box closest to my house and life changed in a hurry. Encouraged by fellow 405 members (many I consider honorary brothers and sisters), I have been able to dispel any notion of inadequacy in my life over the past year. CrossFit 405 has helped improve my quality of life by enhancing an already great marriage, instilling a new level of confidence that assisted in landing a new position at work, and I have lost 30+ lbs as a result of butt kicking programming. These are just a few of the benefits born out of the first year of dizzying, painful, sweat filled, and encouraging sessions at CrossFit 405!”