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 Raffle Challenge! Anyone who bought a ticket for $5 would be entered into a “split the pot”. For every Calorie you burned on the challenge you received an entry. The winner of the drawing at the end of the month receives 50% of the players pool of cash while the other 50% goes directly towards our Equipment Fund!

Last, was the Guy’s vs. Girls challenge. That’s right, we threw down the gauntlet and love a little friendly competition to make things interesting. We also have the community total listed below! Thank you all for participating. Don’t forget, this month we have prizes associated with the referral challenge! Be sure to drop our name and an invite to someone you know or is seeking an alternative to their fitness routine, want to become more physically fit to pursue life, or want to feel empowered by safely developing new skills. I know I was extremely grateful that somebody introduced me to CrossFit. Who will you invite to try it??

Results of the Calorie Challenge

You won’t believe what this challenge provoked in one of our team captains of the CFWDM 2021 Open… (mind blown emoji)

50/50 Raffle.
$20 Total Purse
Winner – $10 – Kris Gregory

TOTAL Community Calorie
33 Members
14 Ladies
19 Men
Calories = 45,252
Convert into Pounds = 12.93

Ladies vs. Fellas:
Ladies = 13,605
Fellas = 31,647

And for the final announcement of the grand total… who not only led his team “WOD We Get Into” to a dominating win in this year’s Team Open… but also ended the month (March 31st) with a proper MARATHON ROW Send off. Marathon Row = 42,195 meters (~3.5 Hours)

1st Place for Calorie Challenge
Nathan Dahlen 
8,898 Calories
2.54 lbs

Other honorable mentions:

1 Lb Goal:
Kris Gregory 4,972
Mandy Dahlen 3,548
Andy Rowland 3,500
Travis Hansen 3,500
Ben Onsrud 3,500

Top 3 Ladies:
Mandy Dahlen 3,548
Shelly Berkoski 2,348
Lily Dahlen 1,136

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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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