Aaron O’Neil
Owner
  • 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.”

The Crew

  • Team-Member-Karen-Colwell
    • Karen@crossfit405.com
    • 405-458-0405
    Request a free consultation
    Karen Colwell
    Head Coach / Coaching Manager Midtown
    • CrossFit Level 2
    • USAW Sports Performance Coach
    • NSCA Certified Strength and Conditioning Specialist
    • MS. Exercise Science

    Karen started CrossFit in the summer of 2011, after finishing up her competitive rowing career. She rowed for 12 years, competing for the University of Michigan and the U.S. National Women’s Rowing Team. After taking some time off, she realized how much she missed competing and working out with teammates. CrossFit became the perfect fit! Karen graduated from the University of Central Oklahoma with her Masters degree in Exercise Science in May 2015. She spent 6 months interning with Stanford University’s Sports Performance Program, working with various collegiate athletic teams in strength and conditioning. At CrossFit 405, Karen is a Head Coach, leading group classes, conducting personal training sessions and introducing new members to the 405 community.

  • CrossFit 405 Craig
    • info@crossfit405.com
    • 405-458-0405
    Request a free consultation
    Craig Garrison
    Coach

    CrossFit Level 1 Trainer (CF-L1)

    USAW Sports Performance Coach

    Craig is a passionate coach, driven to help each member reach their fitness goals and enjoy the process along the way. Craig is a native of Nebraska and has been involved in sports since childhood. He played football, wrestling, power lifting, running, and baseball. Craig also played baseball in college. He and his wife volunteered for the Air Force Reserve, which ultimately brought them to OKC. Craig started CrossFit in 2012. Seeing how it helped him improve as an athlete, he decided to start coaching. Craig enjoys training Jiu-Jitsu, picking up heavy weights, and taking long walks with his wife and their boxer, Titus.

  • Team-Member-Brandon-Bowen
    • Brandon@crossfit405.com
    • 405-458-0405
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    Brandon Bowen
    Head Coach / Operations Manager
    • CrossFit Level 1 Coach
    • Crossfit Football
    • CrossFit Olympic Weightlifting

    Brandon, a native Texan, moved to Oklahoma shortly after joining the United States Air Force, where he spent 12 years on active duty as a medic and as a leadership instructor. In addition to being a coach at CrossFit 405, Brandon works full-time at the Oklahoma State Department of Health. He also teaches as an adjunct professor at a local university, and he serves as a medical administrative officer in the Air National Guard. Brandon also competes in powerlifting meets and local CrossFit-related events.

  • Team-Member-Holly-Bookout
    • Holly@crossfit405.com
    • 405-458-0405
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    Holly Bookout
    Coach / New Client Director
    • CrossFit Level 1 Coach
    • USAW Sports Performance Coach

    Holly started CrossFit in October of 2011 with no athletic background, only a passion for long distance running. That love quickly morphed from running to general fitness and nutrition and In January of 2013 Holly got her Level 1 Certification. On top of coaching, Holly also heads up CrossFit 405’s New Client program, by coaching our On Ramp class as well as developing new clients and getting them ready for our fitness program and community. She also shares with Aaron all the boring behind the scenes tasks to help run CrossFit 405. Holly lives in Moore with Aaron the love of her life and their 2 perfect dog children and running partners, Percy and Franki.

  • Team-Member-Tiffani
    • info@crossfit405.com
    • 405-458-0405
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    Tiffani Shipman
    Yoga & Recovery Program

    Tiffani Shipman graduated from University of Oklahoma with degrees in Psychology and Sociology and is a licensed Acupuncturist specializing in Sports Medicine as well as a yoga instructor. She has been teaching yoga for three years including vinyasa and myofascial release yin yoga, and received her RYT200 through Tiffany Cruikshank Yoga Medicine (formerly of Nike). She has taught yoga specifically to cross fitters at CrossFit 405 for a year and a half and has contributed to many different publications including elephant journal, Tiny Devotions and Misfit yoga & Wellness. Find her blog, yoga schedule and more at indivarahouse.com. When she isn’t helping patients or teaching yoga, you’ll find her watching football, playing practical jokes on her friends and family, restoring old cars, baking cupcakes, hula hooping, or enjoying a beer in the backyard. She resides in Edmond, Oklahoma with her husband and three boys. Find her on Instagram at www.instagram.com/tiffanishipman or on Facebook at www.facebook.com/indivarawellness.

  • Team-Member-Joey-Borelli
    • info@crossfit405.com
    • 405-458-0405
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    Joey Borelli
    Coach

    CrossFit Level 1 Coach

    Joey started CrossFit to try something new. “I was tired and bored of the regular gym routine. Once I walked into 405 I was hooked. I saw it as a way to compete again since I have grown up playing soccer and basketball. After that first class that I took in the heat of the summer, I was sweating from head to toe, breathing heavy and knew I had to come back for more.” That was 3 years ago. Now, CrossFit means more to Joey than just a workout. “ It's my stress reliever, it's my home away from home.“ Joey’s passion for coaching starts with his drive to help teach and motivate everyone on a daily basis. “I enjoy seeing results of every member who steps in the gym. Coaching is very rewarding now that I am helping develop our clients her at CrossFit 405.” Joey has competed in several local CrossFit events over the years and has now turned to running CrossFit events and judging over the past few years as well. Look for him to be leading the judges group at most local events her in OKC.

     

  • Team-Member-Mike-Miller
    • info@crossfit405.com
    • 405-458-0405
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    Mike
    Coach
    • CrossFit Level 1 Coach
    • CrossFit Olympic Weightlifting and Football Certifications

    Michael has been active most of his life including participating in Tae Kwon Do throughout high school and college. While in college at the University of Oklahoma, Michael began to participate in inter-mural sports such as soccer and basketball. He was an American Red Cross Lifeguard and Swim instructor during his college years. Michael also began to pursue weight lifting and working out at the good old-fashioned YMCA. He didn’t have a clue how to program or an idea how nutrition effected fitness results. Muscle magazines and the ‘buff guys’ at the local gym were Michael’s sources for fitness. After years of following poor recommendations and advice from those sources, Michael realized he needed to change up his approach to fitness. At the same time he came to this realization, the movie 300 came out and Michael was amazed by the body transformations of the actors. He researched the fitness programs of the actors in the movie and he came across CrossFit. Michael started his true journey for ultimate fitness with CrossFit 405 on its opening day in November 2009. Since then, Michael has transformed his body, mind, and spirit through the knowledge and skills gained through CrossFit. He is driven to help others to achieve their fitness goals through CrossFit practices and methods. He is passionate about diet and nutrition, specifically the Paleo Diet.

  • Team-Member-Julia-Feys
    • info@crossfit405.com
    • 405-458-0405
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    Julia
    Coach
    •  CrossFit Level 1 Coach
    • USAW Sports Performance Coach

    Julie hails from Detroit, Michigan. Sports have always been a big part of her life. In high school, she competed on the track, swim and softball teams. She graduated from the United States Naval Academy where she was Captain of the Women's Softball Team. She served 11 years as a Naval Flight Officer on the P-3C Orion. In 2011 she lost a bet to a Navy buddy and had to give CrossFit a try. She was hooked. After that first class, she signed up and has been CrossFitting ever since. In 2014, she left active duty and moved to Oklahoma. She is excited to make Oklahoma and CrossFit 405 her new home.

  • Team-Member-Ore-Adesina
    • info@crossfit405.com
    • 405-458-0405
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    Ore Adesina
    Assistant Coach | Photography
    • CrossFit Level 1 Coach
    • USAW Sports Performance Coach

    Looking for something that required more engagement and more of a challenge than the group exercise classes offered at her local gym, Ore started researching different exercise methodologies. She learned about CrossFit from her research, and took the plunge in 2012 by joining a local CrossFit gym near her home. She eventually ended up at CrossFit 405. She loves the knowledgeable staff, close knit community and workouts that get her out of her comfort zone and provide lasting results. After 3 years as a member, she wanted to take the knowledge that she had learned over the years to help others achieve their goals, and obtained her Level 1 CrossFit Certification in 2014. Ore has competed in local competitions, but her real passions are powerlifting and weightlifting. Ore hopes to share her passion for CrossFit and lifting heavy things with others. You can usually find her near the squat rack or with a barbell and plates practicing Olympic lifts. Ore also has a passion for photography, so you will see her behind a camera, taking action shots of our CrossFit 405 members during workouts. When she is not at the gym, she is keeping our fitness community in the know as our social media director and whipping up delicious recipes for her clean eating blog Bacon Wrapped Barbells (http://bacon-wrappedbarbells.com).

  • Team-Member-John-Veal
    • info@crossfit405.com
    • 405-458-0405
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    John Veal
    Coach
    • CrossFit Level 1 & Level 2
    • CrossFit Football, Gymnastics, Kettle Bell, Powerlifting, Olympic Weightlfting, and Rowing

    John has embraced the community and fitness aspects of CrossFit with more enthusiasm than most since 2010. His motivation is infectious, and he gets his morning classes going week in and week out. In addition to CrossFit, John competes in both Strongman and Power Lifting (USPF) and is the American Record Holder in Raw Powerlifting in his age and weight class. John loves to work with older clients to show them that age isn’t an excuse to stop enjoying fitness!

  • Team-Member-Clint-Ross
    • info@crossfit405.com
    • 405-458-0405
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    Clint Ross
    Coach
    • CrossFit Level 1 Coach
    • CrossFit Olympic Weightlifting, Powerlifting, Movement & Mobility, Gymnastics, and Football Certifications

    Born and raised in OKC and has competed in numerous sports as young as 5 years of age. Soccer, football, bowling, golf, baseball, powerlifting etc. you name it, he's tried it and typically competed at a high level. The first gym he walked into at the age of 13 he was instantly hooked and has continued lifting for 20+ years. His first time with CrossFit was a similar experience however, it was the heat of the summer and Fran was his first workout. After a sweaty miserable 13:xx time he was instantly hooked to lifting again while making sweat angels. Clint looks forward to seeing his clients improve, and surpass their goals while seeing smiles on their faces making their own sweat angels.

  • Ryan updated
    • Ryan@crossfit405.com
    • 405-777-3202
    Request a free consultation
    Ryan Pratt
    Head Coach/Coaching Manager Norman

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

    Ryan attended high school in Michigan and earned his bachelor’s degree in Packaging Engineering from Michigan State University.During his formative years, Ryan played virtually every sport you can imagine—baseball, football, track and field, ice and roller hockey, golf,snowboarding, and he was a 2-year Co-Captain on the MichiganState Rugby team.  “I’ve always loved the camaraderie and ‘shared suffering’ of team sports, and after college, I was never able to really find that and tap into the same feeling I had about activity and fitness as a younger person.”

    After college, Ryan moved to Chicago and worked as an engineer for about 6 years.  “I fell on and off the fitness bandwagon more times than I can count.  I would decide I needed to get in shape, find some fad diet, and go to the gym to run on a treadmill and lift weights without having any idea on what I was doing.”  Ryan then moved to Colorado to pursue his M.B.A. in sports and entertainment management, but…really just to snowboard 150days a year.  Shortly after moving to Oklahoma, Ryan drove past aCrossFit box, wondered what it was, and did some research.  “I was immediately intrigued by CrossFit—it spoke to everything I had been lacking since college. Someone told me what to do and how to do it safely, but more importantly, there was a team and competitive atmosphere.

    But, it was still a year before I was brave enough to walk in the door and give it a shot, and thank God I did.  It’s where I’ve found my true calling.” Ryan has been participating in CrossFit for 3years and coaching for 2.“I love to talk about and teach the methodologies of CrossFit and ho wit can better your life in any number of ways.  It’s not about being the best or the fastest; it’s about YOU being better than YOU were a day ago or, a week ago, or 5 years ago.

    I get more joy in seeing and helping others reach their goals than I do in my own accomplishments. Nothing makes me happier than seeing a person who has worked hard and achieved something they never thought they could do."

  • CrossFit 405 South Polly
    • Polly@crossfit405.com
    • 405-777-3202
    Request a free consultation
    Polly Harp
    Account Admin

    CrossFit 405 South | Norman, OK

    Polly grew up in Oklahoma and graduated from the University of Oklahoma in 2007. She does not have an athletic background, but was about to run her first half marathon when she tried CrossFit for the first time in 2012. She was instantly addicted. She loves the community and the emphasis on total body health. She is also a little bit competitive, so she finds CrossFit a lot more fun than the normal gym experience. She currently does behind the scenes membership management for CrossFit 405 South. Polly lives in Norman with her husband, Cameron and little girl, Marcail.

  • CrossFit 405 South Chandler
    • Chandler@crossfit405.com
    • 405-777-3202
    Request a free consultation
    Chandler Neal
    Communications Admin

    CrossFit 405 South | Norman, OK

    Chandler first tried CrossFit her sophomore year of high school, when she was part of her parents’ family plan at CrossFit Havoc in Lawton, OK. Back then, she also ran 3-5 miles a day (somehow finding it enjoyable) and rode horses. In 2014, during her sophomore year of college, she started working at a CrossFit gym (now 405 South) as the office administrator, and truly got into the CrossFit spirit. Chandler does a lot of the behind-the-scenes work for the box, like posting workouts and updating the members on new goings-on at the gym. She loves the variety, the camaraderie, and the strength CrossFit has given her (yay pull-ups!). Chandler is working on her professional writing degree at OU, and enjoys editing, reading or writing stories about dragons, and eating lots and lots of peanut butter. She found her soulmate shortly after she graduated high school, when she realized how much Josh loved the Lord and peanut butter, and they are now engaged to be married.

  • CrossFit 405 South Josh
    • info@crossfit405.com
    • 405-777-3202
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    Josh Groves
    Coach

    CrossFit 405 South | Norman, OK

    • CrossFit Level 1 Trainer (CF-L1)
    • CrossFit Endurance
    • CrossFit Movement and Mobility

    Joshua Groves has been an active part of the CrossFit community since 2008, when he discovered CrossFit while looking for ways to streamline strength and endurance training. At the time, Joshua was racing cross-country mountain bikes and spending umpteen hours training.  Implementing CrossFit allowed him to reduce his total hours of training while still improving overall fitness and performance on the bike.  Using the gains he picked up from CrossFit, he raced his way to a fourth-place finish at the USAC National Championships in 2009.

    In late 2009, Joshua got certified as a L1 trainer and hasn't looked back since.  His passions for fitness have waned from focusing exclusively on competition and are, currently, more focused on helping others to have a better quality of life while developing healthy movement and establishing long-term behavior modification that puts them on the path to a more enjoyable life.  However, he still loves to program for sport performance and loves to see his athletes thrive.

    In addition to his passions for fitness, Joshua is also a full-time employee of the University of Oklahoma, where he works in the Office of Graduate Admissions.  At the university, Joshua is able to give back to his alma mater, where he obtained a Bachelor of Science with a focus in Health and Exercise Science, and help develop a state that is more educated, informed, and open to discussion for new ideas.

    In the interest of always learning more, Joshua is currently pursuing a level one certification with Precision Nutrition.  He hopes to use this to improve his service to clients, offering one more tool to pursue health and fitness.

     

    Joshua lives in Norman with his wife and three cats.  He enjoys being outside, CrossFitting, classic cars, coffee, and puns.

  • CrossFit 405 South Ethan
    • info@crossfit405.com
    • 405-777-3202
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    Ethan Moore
    Assistant Coach

    CrossFit 405 South | Norman, OK

    • CrossFit Level 1 Trainer (CF-L1)
    • USAW Sports Performance Coach

     

  • CrossFit 405 South Isaac
    • info@crossfit405.com
    • 405-777-3202
    Request a free consultation
    Isaac Lewis
    Assistant Coach

    CrossFit 405 South | Norman, OK

    • CrossFit Level 1 Trainer (CF-L1)

    Isaac Lives in Blanchard, OK with his wife and two children. Isaac played or tested out every sport he could when growing up, and started CrossFit in 2012 with goal of building his strength between marathons. In 2013, he visited an affiliate for the first time, and soon after CrossFit training replaced running. Currently, Isaac is attending the University of Central Oklahoma for a degree in Exercise Science, and looking forward to using that knowledge and his experience as a coach to help our community become healthier and more physically active, while gaining an appreciation and understanding of a healthy lifestyle. “It’s not about how hard the workout is, it’s about how hard you work out!”

  • CrossFit 405 South David
    • info@crossfit405.com
    • 405-777-3202
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    David Taylor
    Assistant Coach

    CrossFit 405 South | Norman, OK

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

    David grew up in Louisiana and graduated from Louisiana Tech University, where he majored in chemical engineering. In January 2013, he settled in Norman, Oklahoma with his wife Beth and son Lincoln. Employed in the energy industry, David found that CrossFit was life-changing in many ways and fit well with his goal-oriented and technical career. “Having played competitive sports and enjoying that atmosphere, CrossFit was a no-brainer—I wish I’d found it sooner.” Being a part of the community that accompanies the physical and mental benefits of CrossFit is something David plans to enrich by becoming part of the seasoned coaching staff. “After starting CrossFit as soon as we moved to Oklahoma, and competing in The Open, I was hooked.”

  • Team-Member-Karen-Colwell
    • Karen@crossfit405.com
    • 405-458-0405
    Request a free consultation
    Karen Colwell
    Head Coach / Coaching Manager Midtown
    • CrossFit Level 2
    • USAW Sports Performance Coach
    • NSCA Certified Strength and Conditioning Specialist
    • MS. Exercise Science

    Karen started CrossFit in the summer of 2011, after finishing up her competitive rowing career. She rowed for 12 years, competing for the University of Michigan and the U.S. National Women’s Rowing Team. After taking some time off, she realized how much she missed competing and working out with teammates. CrossFit became the perfect fit! Karen graduated from the University of Central Oklahoma with her Masters degree in Exercise Science in May 2015. She spent 6 months interning with Stanford University’s Sports Performance Program, working with various collegiate athletic teams in strength and conditioning. At CrossFit 405, Karen is a Head Coach, leading group classes, conducting personal training sessions and introducing new members to the 405 community.

  • CrossFit 405 Craig
    • info@crossfit405.com
    • 405-458-0405
    Request a free consultation
    Craig Garrison
    Coach

    CrossFit Level 1 Trainer (CF-L1)

    USAW Sports Performance Coach

    Craig is a passionate coach, driven to help each member reach their fitness goals and enjoy the process along the way. Craig is a native of Nebraska and has been involved in sports since childhood. He played football, wrestling, power lifting, running, and baseball. Craig also played baseball in college. He and his wife volunteered for the Air Force Reserve, which ultimately brought them to OKC. Craig started CrossFit in 2012. Seeing how it helped him improve as an athlete, he decided to start coaching. Craig enjoys training Jiu-Jitsu, picking up heavy weights, and taking long walks with his wife and their boxer, Titus.

  • Team-Member-Tiffani
    • info@crossfit405.com
    • 405-458-0405
    Request a free consultation
    Tiffani Shipman
    Yoga & Recovery Program

    Tiffani Shipman graduated from University of Oklahoma with degrees in Psychology and Sociology and is a licensed Acupuncturist specializing in Sports Medicine as well as a yoga instructor. She has been teaching yoga for three years including vinyasa and myofascial release yin yoga, and received her RYT200 through Tiffany Cruikshank Yoga Medicine (formerly of Nike). She has taught yoga specifically to cross fitters at CrossFit 405 for a year and a half and has contributed to many different publications including elephant journal, Tiny Devotions and Misfit yoga & Wellness. Find her blog, yoga schedule and more at indivarahouse.com. When she isn’t helping patients or teaching yoga, you’ll find her watching football, playing practical jokes on her friends and family, restoring old cars, baking cupcakes, hula hooping, or enjoying a beer in the backyard. She resides in Edmond, Oklahoma with her husband and three boys. Find her on Instagram at www.instagram.com/tiffanishipman or on Facebook at www.facebook.com/indivarawellness.


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Five Crossfit Myths

Everyone has weakness and strengths.Everyone has to start somewhere on their Fitness journey. Anyone can start CrossFit with CrossFit 405.

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