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 @ CFVJ (Valley Junciton) and head over for a 5K Run! Bring a friend or relative if you’d like, but this is meant to be a good effort. Meaning you can chat with someone while you run if you WANT, but if you want to measure your progress this summer then maybe do that before and after the run and focus on running your best.
 
Help Thursday and Friday
1:00 – 7:00 PM

We need at least one trailer and one or two trucks. The trailer will be used to take the walls to the storage trailer. The plan is to haul out all of the equipment into storage on Thursday including the rig. The floor mats might be the last project we do, and potentially do that on Friday depending on how much we get done. I will likely be working on moving some of this between 1:00 PM – 7:00 PM (or later) both days. It may be as simple as you showing up, maybe disassembling something, cleaning something, or moving equipment outside, or into a trailer/truck, or riding down a block away to the storage trailer and loading that up… lots of moving things, you’ve done that here before haven’t you? (:
 
Equipment Rental Program

See full details here

Reminder: We are more than happy to rent out equipment during this time, or any time in the future. We have created a new equipment rental program for whatever reason you might need to borrow it. You can share this program with your friends and family, use it to help someone else, show your roommate a thing or two, or rent it for a weekend get-away. It’s here if you need it! Nothing is off limits! See details and pricing by clicking the link above.

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Jess Sawatzky

Gym Assistant

Bio Coming Soon

Certifications

Level 3 Crossfit Instructor (CCFT), OPT (optimal performance training) program design and assessment, Crossfit anatomy course, FMS level 1 (functional movement screening).

Shelly Berkoski

Art Director

Bio Coming Soon

Certifications

Level 3 Crossfit Instructor (CCFT), OPT (optimal performance training) program design and assessment, Crossfit anatomy course, FMS level 1 (functional movement screening).

Rex Gray

Coach

Bio Coming Soon

Certifications

Level 3 Crossfit Instructor (CCFT), OPT (optimal performance training) program design and assessment, Crossfit anatomy course, FMS level 1 (functional movement screening).

Dustin Smith

Coach

Bio Coming Soon

Certifications

Level 3 Crossfit Instructor (CCFT), OPT (optimal performance training) program design and assessment, Crossfit anatomy course, FMS level 1 (functional movement screening).

Travis Hansen

Coach

Bio Coming Soon

Certifications

Level 3 Crossfit Instructor (CCFT), OPT (optimal performance training) program design and assessment, Crossfit anatomy course, FMS level 1 (functional movement screening).

Michael Saavedra

Coach

Favorite Lift: 

Heavy DB Snatch

Favorite Workout: 

Isabel

Favorite Music to workout to? 

Worship

Favorite inspirational quote? 

“Have a purpose stronger than your excuses, that is how you win!”

Certifications

Level 3 Crossfit Instructor (CCFT), OPT (optimal performance training) program design and assessment, Crossfit anatomy course, FMS level 1 (functional movement screening).

Dillon Burns

Coach

CrossFit Certifications: CrossFit Level 1 Trainer (2009)
Non CrossFit Certifications: BS in Exercise Science (Kinesiology) from Iowa State University (2020) | USA Weightlifting Level 1 (2016) |Precision Nutrition Level 1 – Nutrition Coach (2015)| Metabolic Specialist (2018) | Certified Personal Trainer (2018)| CPR/AED (2019) |Command Fitness Leader – United States Navy (2007-2009)
Favorite lift: Overhead Squat
Favorite workout: Throw any Hero WOD up on the board and I’m at home. For reasons that go beyond fitness or health.
Favorite music to workout to? I think we all know this already??
Favorite quote: “Get Busy Living or Get Busy Dying” – Shawshank Redemption
Describe yourself in 3 words: Better. Every. Day.

Certifications

Level 3 Crossfit Instructor (CCFT), OPT (optimal performance training) program design and assessment, Crossfit anatomy course, FMS level 1 (functional movement screening).

Jess Porter

Coach

CrossFit Level 2 Trainer

CrossFit Spot The Flaw Course 

CrossFit Scaling Course

CrossFit Lesson Planning Course

CrossFit Judges Course (2019)

CPR/AED Certified 

About Coach Jess: I have been a part of the CrossFit West Des Moines community since 2015. I joined CrossFit looking for a fitness program to provide me the results I never had. That is exactly what I received. I became a coach in 2017 and a few months after that I was leaving my corporate job to lead people to a healthier lifestyle.

Favorite Lift: Snatch

Favorite Workout: Diane – 21-15-9 Deadlift & Handstand Push-ups

Favorite Music to workout to? Twenty-One Pilots

Favorite inspirational quote? Most recent is – If you win the morning, you win the day! – Ben Bergeron

Describe yourself in 3 words? Determined, Creative & Brave

Certifications

Level 3 Crossfit Instructor (CCFT), OPT (optimal performance training) program design and assessment, Crossfit anatomy course, FMS level 1 (functional movement screening).

Kris Gregory

Head Coach / Owner

About Coach Kris:

Hi there! I’m absolutely grateful to do what I do for a living. Fitness has always been a healthy outlet for me and has helped me cope with several different things at different times in my life. As someone who struggled with things like school, personal goals, or reading growing up (staying focused in general), sports were quite the opposite. I enjoyed trying to edge myself to better personal performance physically and truly helped me build confidence when I didn’t know what confidence was.

My main sports were bowling, baseball, golf. I also played football, basketball, and soccer for a few years as well. Put a tool in my hand and tell me how to use it and I will get the hang of it really quick! I loved drawing portraits, landscapes, and cartoon characters growing up too!

I found CrossFit at age 25 after about 6 years with only weights as a bodybuilder/powerlifter. After experiencing burnout due to chasing a pipe dream of just being bigger and stronger I realized that I need more purpose in my training. CrossFit exposed me to many gymnastics skills, mobility, core strength, and cardio elements that I was lacking in my training and I fell in love from the first week of training. It also taught me that slow and focused is a recipe for great results!

After about 2 years at CrossFit West Des Moines I realized that I’d love to get more involved and obtained my CF-L1 and began coaching. From there, the passion to own a gym that I developed in my early 20’s became more and more real. I noticed the need in CrossFit West Des Moines and began managing it soon after coaching. After getting my bearings with the business as a coach and manager I took on ownership in February of 2018 which exposed me to one of the most humbling experiences of my entire life.

That’s about the same time a pastor joined the gym and helped connect me with Jesus. My life has been transformed from the inside-out and I’ll forever be in debt to his introduction. I was saved and baptized in 2019 and hope to draw closer to the Lord daily. I use the gym as just one primary example to pour out love, grace, and truth into those around me. Not by preaching, but by doing, empowering others to step towards their goals and overcome fear, anxiety, depression, addiction, and other barriers that hold us back from being the self we were designed to be. I’m all about unlocking people’s potential… what’s holding you back in life? Can you use fitness as a way to transform the way so many others have?

Favorite Lift: Snatch

Favorite Workout: Glen: 30 Clean-and-Jerks (135/95 lb) 1 mile Run 10 Rope Climb (15 ft) 1 mile Run 100 Burpees

Favorite Music to workout to? Chainsmokers, Hype, Big Bootie Remix, and Worship

Favorite inspirational quote? No quote. Trust God. Be nice to everyone.

Describe yourself in 3 words? Love to think.

Experience and Credentials:

  • CrossFit Level-1 Trainer (2017)
  • CrossFit Level-2 Trainer (2020)
  • The Ready State: Mobility 101 (2022)
  • The Ready State: Mobility 102 (2022)
  • Healthy Steps Nutrition Mentorship Program (2021)
  • Brand X Method – Professional Youth Coach Certified (2019)
  • USA Weightlifting Level-1 Sports Performance Coach (2018)
  • Conjugate Methods Trainer (2017)
  • First Aid/CPR/AED Certified (2017) (2021)
  • Pursuing CF-L3 (Coming in 2023)

Certifications

Level 3 Crossfit Instructor (CCFT), OPT (optimal performance training) program design and assessment, Crossfit anatomy course, FMS level 1 (functional movement screening).

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2749 86th St,
Urbandale, IA 50322

(515) 219-4891

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