Dustin Stokes

My newborn was finally asleep, but I almost dropped him getting up from the rocker. It took everything within me to safely put him in the crib before I collapsed and army crawled myself out of his room. Humiliated and concerned for the future, I knew things had to change.


As a child, I grew up super tall and very skinny, but in middle school, things changed. More interested in computers and air conditioning, I shunned sports and the outdoors in exchange for blocks of cream cheese and sleeves of crackers while watching the Animaniacs or Tailspin.

Fast forward to college, family-sized pasta sides were on the reg, rarely any decent protein, except for a big burger and fries, and I drank soda by the gallon. I also worked for Big Soda and drove many, many miles installing soda fountains in convenience stores and restaurants.

My self confidence lowered as my weight rose higher. At 23, my weight was around 350. At 6'8", I could carry it well enough, but my back, hips, blood-pressure, and energy levels told the true story. Also, smoking 3 packs a day didn't help either.

At 26, something clicked. I realized that I simply wasn't doing myself any favors, that there was more to life than the direction I was headed. I wanted something different.

Between the age of 27 to 35, my weight fluctuated a ton, going from 350 down to 260, back up, back down, etc. All the while doing what I could at local, conventional gyms. I tried lifting weights, running on the treadmill, and counting calories, but I had no clue what I was doing.

Around 30, shortly after my son was born, I stood to put him in his crib when my back seized up, giving more pain than I had ever experienced to that point. I literally almost dropped him to the ground, but somehow got him safely in his crib before I collapsed and army crawled out of his room. I asked my wife for the heating pad and ibuprofen as I contemplated my horrible life choices. I knew something had to change.

The weight roller coaster continued until I saw some friends having amazing results after doing CrossFit and Whole 30. They were dropping weight like crazy, weren’t necessarily the athletic type, but they loved what they were doing. I started asking tons of questions.

One day, I went to the free class with a friend. I don't remember the full workout, but had to stop halfway through the workout because I thought I would throw up. Later, I learned it was just the strength portion. In fact, I think I actually did die, but came back to life a week later when the soreness subsided. All I do remember were the friendly faces cheering me on. I thought that was cool.

We hear all the time that people are afraid that they will get hurt, or that they should be in a particular shape before beginning CrossFit. I thought the same, and was genuinely afraid to start. But six months later, I took the plunge and started the On-Ramp course.

Looking back, we have the free classes where you can come try out a workout, but if you were like me with no experience working out, I recommend just going through the On-Ramp course. I fear some people don't give CrossFit a fair shake because they are so overwhelmed by the free class.

To make a long story short, CrossFit has literally changed my life. I feel better in my 30's than I ever did in my 20's. My back rarely hurts anymore. I'm stronger, I've lost weight, and I've gained muscle. I've definitely gained more self-confidence.

To me, the best thing I've gained are the amazing friends I've met. Before, I was a nervous-wreck in a normal gym.I felt everyone was looking at me, criticizing me in their mind -- feelings I'm sure most people are familiar with. I can't speak for everyone, but I've learned that those thoughts really just come from myself, my own fear.

At CrossFit 405, I've never felt afraid, judged, criticized, less-than, or laughed at. I've got a family that cheers me on, encourages, drives, occasionally pulls me along when I'm feeling down or tired, both inside the gym and out.

So, from my perspective, here's the deal: at CrossFit 405, you'll find a family, you'll find fitness, you'll find a level of success that you never thought possible. That success will be realized inside the gym and out as you find like-minded people who care about themselves and each other. You'll meet amazing people, but most importantly, you'll meet the real you, just like I did.

Today, I'm no longer scared of dropping my kids. Actually, I'm doing flips with them on the trampoline. My big fitness goal for 2018 is to learn to do a backflip at 38, just so I can show off to my boys.

If you're interested in CrossFit, jump into our next On-Ramp class. Your life will never be the same.


Doug Serven

When Doug and his wife celebrated their 20th wedding anniversary back in March 2014, he wanted a get-fit-quick scheme before going to Aruba. While the goal was rather unrealistic, it got him into CrossFit 405. Aaron, owner of CrossFit 405, was gracious and positive in Doug’s goals.


When Doug and his wife celebrated their 20th wedding anniversary back in March 2014, he wanted a get-fit-quick scheme before going to Aruba. While the goal was rather unrealistic, it got him into CrossFit 405. Aaron, owner of CrossFit 405, was gracious and positive in Doug’s goals.

Picture of Doug pushing a barbell overhead.

Prior to CrossFit, Doug was fairly well-versed in fitness and sports. He played racquetball several times a week and had finished three full marathons. But Doug soon capped out in both of these sports and became bored, while also realizing neither one had improved his upper body strength.

“My first CrossFit workout kicked my ass. I was last by five minutes, so I knew I had to come back. That was ridiculous.” So he continued to come back, and as he did, he began to see improvements. “As a prideful person, I had to keep on not giving up when I got last place, because I knew I was still better than when I had started that day.”

Picture of Doug jumping rope.

Doug has found CrossFit to be rewarding both physically and mentally. As the pastor of CityPres, Doug has the unique responsibility of sharing in other people’s joy, as well as their pain.

“It's good for me to knock some of that out on a kettle bell or wall ball instead of the many other ways stress can manifest itself. And honestly, when you show up at the same time over and over every day, you make some serious friends. When you suffer together, you also rejoice together. You pray (literally or figuratively) together. You cuss. You repent. You win. You lose. So I've made amazing friends. I've done weddings. I've baptized babies and attended funerals. I've prayed for and with. I've laughed really hard. I've dressed up as an idiot. I've counted reps. I've lost and won. I've gained and loss. I count it all joy.”

Picture of Aaron and Doug dressed in a ridiculous wig.

Doug says he counts success first as showing up, second as making friends, and third as completing the workout. Everything else is bonus. He tries his best to show up to parties, events and workouts outside of the usual WOD in order to dive into the community aspect as best he can.

He also encourages newcomers not to bypass mobility in favor of barbells.

“Make a wise decision at first to focus on proper form and especially mobility. You'll get stronger, but strength without flexibility tops out pretty quickly. Extra stretching and mobility go a long way. I envy the flexible people. Proper form will probably win out over brute strength over time.”

While Doug is stronger and fitter than ever, his biggest improvement has been making so many friends.

“I appreciate Aaron and Holly, the coaches, and the athletes for working with me and encouraging me, answering my questions and pushing me when I needed it. For hanging back and letting me figure it out. For being patient with my questions and lack of mobility.”

To really represent the true change he's seen physically, he did ask specifically to include his latest "after" photo. You're welcome, Doug.

Crazy photoshopped picture of Doug's face on a man's body with large muscles, sitting on top of a horse with a fantasy image in the background.


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!