What gets measured gets done. You’ve heard it before. But that also means the opposite is true, what doesn’t get measured does not get done. You can take this as deep as you want and try to have very detailed goals and action plans but I know from first hand experience that too many goals leads to overwhelm and feelings of falling short. But no goals leads to vague results and confusion on what’s actually working or not working. You can’t build Rome in a day, so start broad and then narrow it down. Cities are built over time, no city every started with a population of 100 people and they started building commercial buildings and skyscrapers and apartment complexes. They start by building enough homes, a farming land, vehicles to trade goods, and methods to keep it sanitary. As the demand grows for more houses and items, then expansion...Read more

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