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Everything you need to know about training, recovery, and nutrition at The Forge. Can't find what you're looking for? Just give us a call.
Getting Started
Yes. Your first day at The Forge is on us — no card, no commitment. Book a tour or claim your free first day, meet your coach, move through a real session, and experience the space for yourself. We would rather you feel it than read about it.
The Forge is a premier training studio in Norman, Oklahoma where training, recovery, and nutrition work together as one guided system. This is not an open gym you wander through alone — every session is coach-led, every program is intentional, and your progress is measured so you always know it is working.
You don't need to be fit to start. You need to start to get fit. Every movement is scaled to where you are today, and your coach builds from there. Members arrive at every level — total beginners and seasoned athletes train in the same room, each working at the right intensity for them.
You'll be welcomed by a coach, walked through the studio and the recovery suite, and guided through a session alongside a small group. There is no test to pass and no one to keep up with — just a calm, supported introduction to how we train.
Bring water, a towel, and athletic shoes. That's it — everything else you need is provided. Come ready to move and we'll take care of the rest.
Book online in a couple of taps, or call us at (405) 561-2646 with any questions first. Choose a time that fits your schedule and we'll have a coach ready to walk you through The Forge.
We are at 18878 Selah Way, Norman, OK 73072 — inside the Selah community on the west side of Norman, with easy access for members across the greater Norman and south OKC metro.
Not at all. The Forge sits inside the Selah community, but our doors are open to everyone. Members come from across Norman and the surrounding metro — wherever you live, you are welcome here.
That describes a lot of our members on day one. With one coach for every four people, you get real attention and hands-on guidance from your very first session. You're never left to figure it out alone.
Training & Programs
Each session blends strength and conditioning into one purposeful workout, led by a coach who guides your form and effort the whole way through. Programming is intentional and progressive, so you're always building on the last session rather than chasing a random workout.
Small by design — one coach with up to four clients. That ratio is the heart of The Forge. It means precise coaching, real accountability, and a session that adapts to the people in the room instead of a crowd following a screen.
More than the workout. Training at The Forge connects your sessions with recovery and nutrition into one guided system, with your progress measured along the way. You're not just working out — you're following a plan that's built, coached, and adjusted around you.
Your coach scales every movement to work with your body, not against it. With a one-to-four ratio, modifications happen in real time and you train safely alongside everyone else. Tell us what's going on and we'll build around it.
Most members find their rhythm at three to four sessions a week, paired with recovery in between. Your coach will recommend a cadence that matches your goals and your life, then adjust it as you progress.
Comfortable activewear and athletic shoes, plus a water bottle and a towel. All the equipment you need is here and ready.
Membership & Pricing
We offer a few membership options to match how often you want to train and the recovery and nutrition support you want included. The clearest way to see what fits is to book a tour — your coach will walk you through current pricing in person. You can also review options anytime on our pricing page.
Membership is built around coached small-group training, with access to our Wellness & Recovery suite and nutrition guidance depending on the option you choose. The goal is one connected system — training, recovery, and nutrition — rather than a punch card for a room full of equipment.
It depends on the option you choose. We offer flexible ways to train, from shorter commitments to ongoing memberships that come with the best value. Your coach will help you pick the one that fits where you are right now — no pressure.
Yes. We believe progress is easier when you share it, so reach out about training together — we're happy to talk through options for couples and families.
Start with a free first day or a tour. Once you've felt how we train, your coach will help you choose the membership that fits your goals and get you set up — usually in just a few minutes.
Personal Training
Both are coached and both are personal. Small-group training pairs one coach with up to four clients, so you get real attention alongside the energy of training with others. One-to-one personal training is fully private — every session built entirely around you, your pace, and your goals. Many members blend the two.
It's a relaxed conversation with a coach about your goals, your history, and what's been getting in your way. From there we'll show you how we'd build your plan. No commitment required — just clarity on your next step.
Personal training is made for exactly that. Your coach meets you where you are, teaches the movements, and builds your confidence session by session — no expectations, no comparisons, just steady progress at your pace.
Absolutely. Many members do both. Your coach can design your one-to-one programming to complement your group sessions so everything moves you toward the same goal.
Nutrition Coaching
Real coaching. You'll get a strategy tailored to you, but the value is in the relationship — regular check-ins, honest adjustments, and a coach who helps you build habits that actually last. Not a PDF you forget about by next week.
Yes. Nutrition is one of the three pillars here, alongside training and recovery. Pairing your coaching with your sessions is what turns effort into measurable, lasting progress — and your coaches keep all three working together.
No. Sustainable nutrition isn't built on restriction. Your coach designs your plan around the foods you enjoy and the life you actually live — because a plan that makes you miserable won't last.
We use an InBody 580 body-composition scan to give you a clear, objective picture of where you're starting and how you're changing — beyond what the scale shows. Your coach uses those insights to fine-tune your plan so you can see the work paying off.
Most members check in weekly or every other week, with your coach available between sessions for quick questions. The cadence flexes to match your goals and your schedule.
Wellness & Recovery
Our signature suite brings premier recovery under one roof: an InBody 580 body-composition scan, Red Light and Infrared Sauna, CryoBuilt whole-body cryotherapy, and hands-on Muscle Therapy with Dr. Denton and Dr. Hunter. Together they help you recover faster, train harder, and feel your best.
Because results are built between sessions, not just during them. Recovery is woven into the system at The Forge so your body adapts, repairs, and comes back stronger — it's how training, recovery, and nutrition add up to real, lasting progress.
It's a calm, restorative way to support recovery — gentle infrared warmth combined with red light to help you relax, ease muscle tension, and unwind after a session. Many members make it a regular part of their routine simply because it feels that good.
Whole-body cryotherapy is a short, invigorating session in our CryoBuilt chamber that members use to support recovery and feel refreshed. It's quick, guided, and a favorite way to reset after training.
Hands-on Muscle Therapy is provided on-site by Dr. Denton and Dr. Hunter. It's targeted, professional bodywork that complements your training and recovery so you keep moving well and feeling strong.
The InBody 580 is a quick, precise body-composition scan that shows your muscle, body fat, and balance — a clear baseline and an honest way to track progress over time. Your coach uses the results to keep your training and nutrition pointed in the right direction.
Your First
Day Is Free
No commitment. No credit card. Book a tour, meet your coach, and experience the training, recovery, and nutrition system at The Forge for yourself.