A Personal THANK YOU to all who joined us for the Maltz Challenge this past weekend. Please give a shout out to the Coaches for all their help in making this event a success. We raised over $200 for the DEA Survivors Benefit Fund. Thanks for all your donations. – Mike

Here are a few pictures of the event…

CFDM/CFW SPRING PARTY

When: March 31 @ 4:00p

Where: The Larson Residence

Who: All CFDM/CFW family and friends.

EMAIL: Susan at jslarson@q.com to RSVP and for driving instructions.

2012 Maltz Challenge Official Instructions

The Maltz Challenge events must be performed in their entirety in the following order in the shortest amount of time possible:

1. 400 meter run

2. 50 pull-ups (dead-hang)

3. 100 yard Firemen’s Carry or 200 yard Farmer’s Walk with 50 lb (men) or 25 lb (women) dumbbells

4. 50 dips

5. 100 push-ups

6. 50 knees to elbows

7. 100 sit-ups

8. 400 meter run

One cannot proceed to the next event until all repetitions of the current event are completed. Time starts when the participant begins, and ends at the completion of the last 400 meter run. Time is not stopped between exercises, sets, or events.

2^nd Annual

Maltz Challenge – 2012

Saturday March 31, 2012

11:00a Registration Begins

CrossFit Des Moines

Urbandale, IA

The US Drug Enforcement Administration sponsors an annual physical fitness event called the “Maltz Challenge.” The workout is named after DEA Special Agent’s Brother, Master Sergeant   Michael Maltz. MSGT Maltz, a US Air Force Pararescue Jumper, was killed in 2003, while attempting a rescue of injured and sick children in Afghanistan. The Maltz Challenge commemorates the lives of not only Michael Maltz, but all fallen military service members and law enforcement officers.

2012 will be the second year CrossFit Des Moines will officially host the event. CrossFit Des Moines is honored to host the event, as CrossFit Des Moines has very close ties with the Pararescue Community. All Proceeds will go the DEA Survivors Benefit Fund.

CrossFit OPEN

We invite everyone to join us tonight at 6:00p to cheer on our CrossFit Games Open Competitors. Feel free to stop by with a cold beverage, bring the kids and family and give some support to those participating.

Follow this LINK to view the CrossFit Games Website

Click On our very own Jon Alexander’s Pic to view an article written about Jon by CrossFit.

MOBILITY!!!

You may have noticed that we have started posting video’s daily on the WOD page. These video’s are for you to look at, practice on your own at home or in the gym. These will give you the tools to keep those joints and muscles loose and free from injury. CrossFit movements by nature are very tasking movements, your continuous effort to become more mobile and flexible is the key a long lasting CrossFit career.

Save the Date…

MALTZ CHALLENGE 2012 will be held on Saturday March 31st. More details to follow.

The Open Wod 12.1

7 Min of Burpees:

Jeff Kerber- 104

Susan Larson- 85

Nick Wilson- 87

Brad Blackman- 92

Amy Drefke- 103

Jon Alexander- 116

Congrats to our competitors representing CFDM in the CF Open this year!  Please come cheer them on for the following four Fridays as the complete the qualifying wod’s trying to make it to Regionals.  Athletes will begin their warm up between 6:00-6:15 and start the wod at 6:30.