2023 Open Team Captains & February CrossFit BINGO In House Open is Live for registration. Play BINGO for a chance to win RPM Jump Rope, NoBull Shoes, and $100 off your membership. Form to register for the Open and/or buy a shirt HERE <– Link Coach Intro Video for Open and February Challenge “Be strong. Take courage. Don’t be intimidated… He’s right there with you. He won’t let you down…” – Deuteronomy 31:6 RED: Emily Neinhaus WHITE: TJ Snyder GREEN: Marybeth Meyer BLUE: Jeff Mau Congrats to these Team Captains, and thank you to all who volunteered to take on this role! Athlete draft next week. There will be one coach on each team as the Captains Assistant. Teams will earn points in a variety of ways through participation, spirit, task completion, and performance in their divisions… here are ways to earn points. • Judges Course completion • Signed up for Crossfit .com Open...Read more

Hello athletes! We hope you’ve been as pleased with the new gym equipment as we have! It’s been exciting to invest in our new space. With the arrival of our new equipment, we are ready to pass along some of our old. As promised, the equipment sale is finally here! Each item has a fixed price, and will be sold on a first come first serve basis. Attached to this email, you will find a list of available equipment along with pricing. For equipment that has multiples available (such as med balls, barbells, etc), please indicate if you have a preference for a specific one. Please look over the available items ahead of time, and let us know if you have any questions. The sale will begin at 8am on Friday 4/15 at 12:00 PM. Important things to note: You must email [email protected] to make your request. If you cannot send an...Read more

Breaking News: It fills me with so much gratitude and joy to be able to share that we have signed a lease and secured the new home of CrossFit West Des Moines! I don’t think it is a coincidence that after obtaining two new partners for the gym just one month ago that our summer hunt to find a new space was expedited and fulfilled just one month later. I’ve been quiet lately because I truly did not want to get any hopes up again just to disappoint. It seemed promising for the last couple of weeks but until it was signed I didn’t want to say too much! Scroll to the bottom of this email if you want to skip the soppy appreciation stuff and see the location details and photos. The biggest thank you I can give is to the members and coaches of CFWDM. To you, the heart and...Read more

When looking at the Crossfit Fitness Pyramid, the foundation is nutrition. Dialing in nutrition is a vital component in achieving sustainable health, weight and performance goals. When we consider tackling our goals in health most people believe that attacking exercise is the low hanging fruit. As a result, we fall short and fail to achieve these goals because nutrition is ignored, and that is a pivotal piece. Whether your goals are to improve your aesthetics, performance, energy levels or all of the above, we are here to help you achieve your goals. Our focus is on building a strong foundation for nutrition behaviors. Once those behaviors are ingrained as habit and routine, we can start to layer more detailed pieces of a customized plan. This has been a root that I’ve been growing slowly for several years by asking questions, hosting 1-on-1 nutrition guidance, and launching a couple of nutrition...Read more

The 2021 CrossFit GamesHope you have had some time to check out the CrossFit games. If you haven’t, click the link below to be taken to their youtube page. Des Moines very own, Mal O’Brien has won 1 out of 4 events and currently in 10th place! There is talk of a watch party this Sunday! 2021 No Bull CrossFit Games Leaderboard <– take a peak, submit your top 3 entries. CrossFit Games Youtube Channel <– where you can view LIVE and previous events! CHALLENGE: Due by Friday 5:00 PM. Reply to this email to submit your top 3 picks on who you think will win the 2021 CrossFit Games of Guys and Girls to try having better guesses then the Lily and the Dahlen Family. 30 points for 1st place guess. 20 points for 2nd place. 10 points for 3rd place. So 6 opportunities to score with a total 120 possible points....Read more