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  • Nutrition Coaching Announcement

    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 ....

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  • The Games, Property Hunt, and New App

    The2021 CrossFit Games Hope 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 ....

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  • Army Combat Fitness Test

    Army Combat Fitness Test

    The Army Combat Fitness Test (ACFT) Saturday, June 26th, 9:30 AM - 11:00 AM Camp Dodge, Johnston, IA 50131 Athlete instructions and map here... https://docs.google.com/document/d/1IdmF3PjdGV5xshnVBn-kGjDJJlX0kKpmIGK7CRphPe4/edit?usp=sharing CrossFit WDM gets to host a small ACFT event next weekend. If you've ever wondered or wanted to know if you are "Army" Fit for the modern battle... I encourage you to come. If you are a veteran, active military, interested in joining the military, join us. If you are like me, fitness stands for a lot. And to me, fitness is fun. But the Army isn't doing this for fun, they are doing it to protect their Soldiers and better predict ....

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  • Let's Go Out With a Bang

    Let's Go Out With a Bang

    Go Out With a Bang! 5:30-7:30 PM Tonight at the 5:30 Class Jess and Kris will be co-coaching and joining the class in the final workout of the day. Scott Bruxvoort with Price of a Hug, which is a Non-profit Content Generation Company,will be there to take photos and help us celebrate a good-bye. Afterwards, we invite everyone to hangout and have a drink with us at the A-Frame as we "cool down" one last time. Wow, we are going to miss this place!!! Raccoon River 5k This Saturday@ 10:00 AM Weather: 79 degrees, partly cloudy Click here to be taken to our Athlete Waiver This is our spring benchmark test for the 5K Run. You can attend the 8:30 AM class@ ....

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  • Equipment Rental Program

    Equipment Rental Program

    Over the years we have had members show interest in acquiring equipment that they would like to use for a short period of time, to travel with, or even to invest in to build out their own home gym usage. During quarantine we gave out EVERY piece of equipment that would fit through the doors. And people used it and very much appreciated it! Our goal is to serve those needs anytime you need it. Whether you are wanting to work out with some friends or build a challengefor your family at home, create a custom outdoor WOD, train fora Rowathon, go on vacation, or just workout using our At Home Programming while you recover from a mild illness or on an extended stay for whatever reason! ....

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  • March Calorie Challenge

    The March Calorie Challenge Has Concluded 33 Members measured their effort on the bike, rower, and ski erg over the course of the month to rack up as many calories as possible. Closing in on a goal of 3,500, 7,000, or an aggressive 10,500 calories.. 1 lb, 2 lb, 3 lb’s worth. We challenged you all to log this on the whiteboard as an ongoing challenge to promote extra cardio as some baseline accessory work. We have some recognizable achievements that we think you should hear to men and women who tallied up the most this month… are they someone who is usually in your class? Give em’ a pat on the back! We also brought a new idea to March with the 50/50 ....

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  • November Covid-19 Update

    November Covid-19 Update

    Coaches and Athletes, We want to help everyone the best we can. After review of the new proclamation it states that fitness centers may remain open under conditions. Short answer, we are staying Open, read further on changes we are inputting.The conditionthat raises the most concern is the term "all group fitness activities prohibited". We have a cap on our classes for a reason and it is to primarily ensure the distance between athletes is adequate and the equipment being used is yours only. We are keeping it under 15 people as well. There are times during pull up bar transitions, moving around the room for plates and other equipment, or walking to a hspu/wall ball spot where 6 ....

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  • November Newsletter

    There has been changes made to the Wodify Class Reservations system. Please read full disclosure and reach out to Kris with any questions - Kris@crossfitwdm.com Please refer to this link Please join us in WELCOMING NEW ATHLETES to the CFWDM COMMUNITY! Austin VanBalen Travis Hansen Mallory Reece Julie Miotti Emily Collins Derek Hertges Ben Field OCTOBER - MONTHLY CHALLENGE - CONGRATULATIONS TO GREG RODRIGUE FOR GETTING THE MOST WALL-BALLSFOR THE MONTH OF OCTOBER! WE WILL HOLD OFF ON A MONTHLY CHALLENGE FOR THE MONTH OF NOVEMBER! WE WILL PICK UP IN DECEMBER. WE ARE LAUNCHING COMPETITION ....

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  • Updates to Wodify Class Reservations

    CrossFit WDM Athletes, We are excited about the increased attendance from you all coming back from quarantine. Seriously, check out these numbers based on all ofour athletes for this year. SUPER PROUD of the March, April, May numbers since we were primarily Zoom Online classes! WOW! Data Name January February March April May June July August September October Total Classes Attended 1318 1273 1091 819 945 1417 1366 1318 1368 1385 Average Attendance Per Athlete 8.7 9.6 9.0 8.1 9 13.4 11.7 12.0 12.2 11.8 Note the January and February compared to all months after May. We believe this shift has happened for ....

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  • How We Got Here and The Unknown Ahead

    How We Got Here and The Unknown Ahead Oct. 8, 2020 I find myself facing an upcoming position with a lot of questions. I've been in situations like these before and was always grateful for the turnout and experience. In 2019 I made a few attempts to reach out in a polite and professional way to the landlord. I was interested in the potential to expand our location into Wild Birds or the fencing club. I also offered to assist them with cleaning up the overgrown brush and trees behind the building since they stopped maintaining it 3 years ago. I opted to use a tenant representative broker to navigate the conversation since I wasn't having much luck getting ....

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