Splash Image Splash Image Splash Image Splash Image

>> The Latest...







melissaaotm1. How did you first get involved in CrossFit Des Moines and how long have you been working out here? 
In August of 2013 I stepped into Crossfit for the first time. After getting lost, arriving 15 minutes late, having a panic attack in my car from being intimidated, I’m sure my disheveled nervousness was not the great first impression I wanted to make.  Unfortunately, at that time, it was a pretty accurate portrait of my entire world.

After surviving a violent crime, PTSD took over my life and the business I’d spent all of my 20’s building was gone.  My self-identity and self-esteem were non-existent. I decided it was time for a new start in a new city. As I tried to start my new life here I went to a local gym everyday and put in the time, but that’s it, just time.

I had a friend I kept in touch with that kept telling me about CrossFit and he was always so excited, I just couldn’t understand what was so different about this new thing. I signed up to see. I walked in that August and kept to myself. I had strangers welcoming me and cheering me on, telling me I did a great job. The first week was rough. There were days I really thought I was going to cry.

I was weak physically, emotionally and uncoordinated. I often walked in and the first thing I said to Coach Rian was “I’m whiny today Rian.” Coach Rian was always patient with me. He showed me full support. There were times he made me modify movements, which I fought him on, but ultimately I knew he was right. I started to talk to people and make friends. I participated in team workouts and slowly wanted to try harder and harder. My self-esteem and a new self identity were made. I learned its okay to finish last sometimes if your pushing yourself. Its even okay to push yourself and fail.

CrossFit has transformed my body. That’s not the question. If you go to CrossFit it will happen. That’s just what people see. I re-opened my business here in Des Moines, I got my PTSD under control, I became a new, better me. Crossfit, some days, will push you to your breaking point, but if your already at your breaking point like I was, it will be the thing that builds you back up.

2. What are your biggest accomplishments so far?
After over a year of doing this, this last month has been my biggest accomplishment.  I have stopped being satisfied with where I am.  I constantly add more weight instead of staying in my comfort level.

3. What are your next goals? 
In some workouts I am starting to do the prescribed weights but in others I am still far away.  My goal is one prescription weight at a time.  I really just want those damn pull-ups though.

4. What are your favorite and least favorite movements?
My favorite movements are the burpees and box jumps. In my head I can say just keep going, just keep going.  The rower on the other hand is my arch nemesis. I really don’t know why, I just hate the rowers.

5. What would you tell someone thinking about giving CFDM a try?
I talk about CrossFit all the time.  I am pretty sure I sound just like my friend when he was telling me.  I get so excited and try to explain it to people. I tell them my personal story. There’s a reason people who do CrossFit are CrossFit junkies!

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




Winter Holiday Hours

Monday – Tuesday (12.22, 12.23)

  • Normal Hours

Wednesday (12.24.14)

  • Morning Classes Only: 5:15 a.m., 6:15 a.m., 8 a.m., 9 a.m. & 12 p.m.

Thursday (12.25.14)


Friday (12.26.14)

  • One Class: 12:00 p.m.
  • No other classes/times

Saturday – Tuesday (12.27.14 – 12.30.14)

  • Normal Schedule

Wednesday (12.31.14)

  • Morning Classes Only : 5:15 a.m., 6:15 a.m., 8 a.m., 9 a.m. & 12 p.m.

Thursday (1.1.15)

  • One Class: 12:00 p.m.
  • No other classes/times

1.2.15 and on = Normal Schedule


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