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Start getting ready  for it.  Newly-released information regarding CF Games 2015 can be viewed HERE


tftThis year CrossFit Des Moines is having a Toys for Tots drive. Toys for Tots is a U.S. Marine Corp project that tries to help children around the country have a enjoyable and merry Christmas. There will be a box at all three CFDM facilities where you may deposit toys.

You will be able to donate until the date of 12.23.14. However, if you would like your donation to be used this holiday season, Coach Ty will be collecting the toys that have been donated on 12.16.14. If you donate a toy past the 12.16 date it will still be used but not until next holiday season. 

What we are looking for:

New, Un-wrapped toys

Age range and gender specificity

0-3 Non-gender specific

4-8 Gender specific

8-14 Gender specific

Any and all donations will be greatly appreciated!

I would personally like to thank each and every member at all three of our locations for everything you do to make CFDM the place it is.

– Coach Ty

  1. IMG_2750How did you first get involved in CrossFit Des Moines and how long have you been working out here?

I decided to try CrossFit based on the recommendation of a few friends.  I had been running a lot and was looking for something new that would add variety and more strength training to my routine.  I’ve been working out at CrossFit Des Moines for about a year and a half and am completely addicted.

  1. What are your biggest accomplishments so far?

I have come so far!  When I first started, I was very worried about injuring my back by trying to lift too much because I have had back problems in the past.  I rarely lifted more than 55/65 pounds.  Shawn does such a great job of teaching good form and is always encouraging me to challenge myself.  I have not been injured at all in my time at CrossFit and can now Rx a lot of workouts.  My strength has greatly improved, but I’m also excited about being able to do pull ups and rope climbs – two things I would never have tried if I hadn’t joined CrossFit.

  1. What are your next goals? 

My short term goals are butterfly pull ups and continuous toes to bar.  Next year I’d like to get a muscle up and continue to improve all of my lifts.

  1. What are your favorite and least favorite movements? 

Favorite – Cleans, Clean and Jerks, Pull Ups, Rope Climbs, Box Jumps.  My favorite workouts are 30-40 minutes with a lot of different movements.

Least Favorite – Deadlifts and Wall Balls.  I hate short WODs.

  1. What would you tell someone thinking about giving CFDM a try?

It can be a little intimidating at first, but everyone is really encouraging and supportive.  No one starts out Rxing workouts, but you will be amazed at how quickly you improve.  One of the things that is most impressive to me about CrossFit Des Moines is how much the coaches emphasize form.  They won’t let you hurt yourself and will make sure you can do a move correctly before allowing you to add weight.

  1. (If not answered in Q1) Summarize what your time here at CFDM has meant to you/done for you.

It’s been so much fun to try new things and learn new skills.  I’ve completely surprised myself with what I’ve been able to do and how quickly I began to improve when I started to lift heavier.  It’s been great to have Shawn and Jen encouraging and challenging me – they’ve pushed me to do things I didn’t know I could do.  The fun thing about CrossFit is that it gives you a feeling of accomplishment, but there will also always be new things to work on so you will never get bored.

Congratulations Leah! Your hard work and consistency are greatly appreciated. CrossFit Des Moines wishes you all the best in the pursuit of your goals!




IMG_12631. How did you first get involved in CrossFit Des Moines and how long have you been working out here?
Two years ago I was in Dubuque, Iowa visiting my in-laws for Christmas. My father-in-law had been doing something called CrossFit, and he invited me to go with him on Christmas Eve. I had been lifting and running for a number of years, and thought I was in pretty good shape, so I was happy to go try it. We did a workout called “12 Days of Christmas.” I finished last by far, and almost didn’t finish at all. I told my father-in-law I’d be back in a year for a re-match, and I joined CrossFit Des Moines in January of 2013.

2. What are your biggest accomplishments so far?
My biggest accomplishment so far is development of lower body strength. I never used to squat or deadlift prior to joining CFDM, and when I started I was noticeably lacking in these areas. Since joining CFDM my legs and back have gotten dramatically stronger.
3. What are your next goals?
Within the next year I hope to be able to complete Fran in under 3:00 and deadlift 500 pounds.
4. What are your favorite and least favorite movements?
My favorite movements are rope climbs and hand-stand-push-ups. Once I figured out how to climb that damn rope it became kind of fun. I like HSPUs because I’m good at them.

I despise burpees and box jumps. The burpee-box-jump -over is a movement created by the devil.

5. What would you tell someone thinking about giving CFDM a try?
I’d tell them to do it. I would tell them not to be intimidated by the unfamiliar exercise movements. The coaches are good and you can trust them. They will make sure you become familiar and efficient with the various movements that seem odd or impossible when you first start. The people are friendly, welcoming, and will encourage you. If you stick with it you’ll become stronger and faster and you’ll be a happier, healthier, and more functional human being. And as a secondary benefit you’ll look better naked.

6. (If not answered in Q1) Summarize what your time here at CFDM has meant to you/done for you.
CFDM has helped me realize what “maximum effort” means. Prior to joining CFDM I would do workouts and consider myself to have given my “max” effort. But then I joined CFDM and have finished WODs by collapsing in a breathless sweaty pile on the floor, knowing that I had truly given it my all. I had not experienced this before. CFDM has helped me to push myself harder and subsequently accomplish more than I thought possible. This has caused me to redefine my physical limitations, and perhaps more importantly, has caused me to always question whether those limitations really exist.

Congratulations, Joe! Your hard work and consistency are greatly appreciated! We wish you all the best with your future goals!

Anyone who doubts that CrossFit isn’t for everyone needs to reconsider. Here are our CFDM moms-to-be working out:

Laura doing “weighted” pullups on her due date:

Prego Laura











Kacy at 31 weeks:

Prego Kacy











Laura with hubby:












Kamille at 38 weeks:












and Rebecca (with Laura and Kacy):


If so, then you should take a look at this:

8 Ways Soda is Killing You

And if you think you are doing yourself a favor by drinking diet soda, think again! Do some research and you will quickly find that drinking diet soda is even worse for you than drinking regular soda! Among other things, the artificial sweeteners it contains trigger an insulin response from your body, which sends it into fat storage mode, leading to weight gain.



CrossFit Des Moines Members,

This is a day before friendly reminder about tomorrow’s Halloween Social 
Where: The Urbandale Location at 5:30 p.m. Tomorrow (10.24.14)
(10619 Aurora Avenue, Urbandale, IA 50322)

Who: North Ankeny CrossFit CrossFit Waukee CrossFit Des Moines

Do: Wear a costume you can workout in!
Bring your fun-loving self
Expect Socialization post workout

Don’t: Bring anything but your fun-loving self
MISS THE HALLOWEEN SOCIAL!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

halloween social add



Rebecca Cates & Kelsey Aikin

1. How did you first get involved in CrossFit Des Moines and how long have you been working out here?
Rebecca and I started CrossFit two and half years ago. Prior to that, we were working out at a conventional health club in town where we did everything from personal training, spin and bootcamp classes. We were both bored with our routine and weren’t achieving the results we desired until my sister, who had been doing CrossFit for a year, encouraged us to give it a try. We gave it a go and, needless to say, we liked it…a lot. We joined CrossFit Waukee last February and were immediately impressed with the level of coaching and programming, the outstanding facility and most happily, the incredible community. 

2. What are your biggest accomplishments so far?
REBECCA: Much of my time at Crossfit Waukee has been dealing with or recovering from my ankle injury & surgery, but I was very motivated to getting back to where I was before surgery.  Over the past 2 months I was able to PR my deadlift at the Iowa State Fair Deadlift contest at 345#, PR my squat clean at 165#, and PR my Fran time by over 30 seconds.  Perhaps what I’m most happy about lately is that I’m starting to be able to do things that have been on my “suck list” such as DU’s and Kipping HSPU.  Always exciting when you can do things you didn’t think you would be able to do before!
KELSEY: Just recently, I was super excited to (finally) be strong enough to do strict dips on the rings….hoping this will help me get the much revered yet ever illusive, muscle up. This summer I pr’d my jerk, power clean and front squat and have also been working on butterfly pull ups…can now string together 8-whoot!
3. What are your next goals? 
KELSEY: I would really like to attend a Level 1 certification and of course, I always need to work on my lifts…technique, strength and confidence are must have CrossFit skills and attributes.
REBECCA: I really need to continue working on my gymnastics skills, specifically on stringing together more pull-ups, working on my mobility for C2B pullups, and getting my HSPUs with no Abmats.  I also want to work on getting back my overhead mobility for Snatches, Jerks, & Overhead Squats that I seem to have lost during my recovery.
4. What are your favorite and least favorite movements?
REBECCA: Fave lifts are Deadlifts, Cleans, & Back Squat, but I also enjoy Wall Balls & Kettlebell Swings. Least favorite movement is by far the snatch, but I hope I can improve and feel better about that soon. Also loathe running!
KELSEY: Favorite movements: They are not my strongest lifts, but I like working on snatch and overhead squat. For body weight movements I enjoy pistols, rope climbs and strict pullups. I despise thrusters and am not a big fan of wall balls.
5. What would you tell someone thinking about giving CFDM a try?
People that talk to us about trying CrossFit are generally worried that they need to get in shape before trying it or that they will be expected to lift Rx right away.  I think we encourage them that that is not the case.  We were training partners before we started CrossFit 2-1/2 years ago and I think we were in pretty good shape.  BUT…CrossFit kicked our butt and both challenged and hooked us right away.  While CrossFit isn’t obviously for everyone, I love that there are people at all different “levels” at our box and that the coaches & members at CFDM are so knowledgable, welcoming, and willing to help you get better.  It truly is a great community!

6. (If not answered in Q1) Summarize what your time here at CFDM has meant to you/done for you.
At CFDM, the programming, while challenging, is so well balanced and constantly varied, which Crossfit was designed to be!  We love the consistency of the strength programming, particularly the new Wendler based percentages.  The people, from elite athlete to beginner CrossFitter, are so encouraging and complimentary to each other…we are all there to help each other, to make everyone better.  So glad to be a part of the CrossFit Des Moines community!

Congratulations, Kelsey & Rebecca! Your hard work and consistency are greatly appreciated! We wish you all the best with your future goals!


For those of you who were unable to see the Games live last July, watch ESPN this Wednesday, October 8 from 7 – 10 pm Central Time for the women’s competition.

The men’s competition will be shown the following Wednesday also from 7 – 10 pm.