The Coaches
>> our people

Head Coach - Michael Brown
- CrossFit Level 1 Certified
- CrossFit Kids Certified
- CrossFit Endurance Certified
- CrossFit Gymnastics Certified
- ACE Certified Personal Trainer

Michael Brown, was born and raised in Winterset, IA. Health and fitness have always been a part of Mike's life and he has cultivated that passion starting with being a four-sport athlete at Winterset High School. Upon graduating from the University of Iowa in 2002, Mike entered the United States Air Force where he spent the last six years as a member of the Elite Special Operations Unit known as Pararescue. Mike's physical and mental training; created such an impact on him that he wanted to find a way to bring that desire, goal-setting and sense of accomplishment to anyone interested in bettering themselves and living a healthier lifestyle. CrossFit Des Moines is a hybrid of Mike's experiences in athletic training and military influence. Together, this combination offers anyone, from the beginner to the serious athlete, a chance to see results in body, mind, and health.

Favorite Quotes:

- "Never Quit"
- "The easiest day was yesterday"

Coach - Quentin Huisman
- CrossFit Level 1 Certified
- CrossFit Football Certified

Sport, exercise, and fitness are areas of high interest for Quentin. Doing your best and strong work ethic were fundamentals to his family, and he was able to channel these fundamentals into the sports arena. Quentin had the opportunity to play in two high school state football championships for Aplington-Parkersburg High School as well as the Division III football playoffs while attending Central College (Pella, IA). Quentin thoroughly enjoyed off season training where he found setting and achieving new goals was challenging yet rewarding.

Since college, Quentin has continued to stay active through participation in recreational sports leagues, completing the Dam to Dam 20k, and coaching high school athletes. He has been a CrossFit Des Moines member since Coach Mike opened in January 2010. As a CrossFit Coach, Quentin enjoys helping people improve their physical fitness and witnessing their progress and success with their fitness goals.

Coach - Kelli Barkela
- CrossFit Level 1 Certified
- CrossFit Olympic Lifting Certified
- CrossFit Endurance Certified

Before CrossFit, Kelli didn't even know what a 'clean' or 'deadlift' was, but it only took one WOD to get Kelli hooked. Her passion for fitness has gone to a higher level than ever before. After working out at CrossFit Iowa for 1 ½ years, Kelli got her Level One and Olympic Lifting Certifications. Olympic lifts have become one of Kelli's loves and passions. Always working on form, trying to pull more weight, Kelli continually strives to become better.

In September 2010 Kelli joined CrossFit Des Moines as a trainer/coach. Kelli soon became Crossfit Endurance certified. She enjoys coaching and training with her new friends at CrossFit Des Moines.

Outside of the gym, Kelli is a second grade teacher, Kelli's true passion is teaching. Kelli also likes to stay active by going for runs, playing tennis, going rollerblading and going for walks with her friends.

Coach - Cheryl Rowen
- CrossFit Level 1 Certified
- Click for Cheryl's Blog

Ever pick up a 50# bag of dog food from the bottom of a shopping cart and put it into the trunk of your car? That’s a dead lift. Have you taken something from your garage lately and pushed it up to the top storage shelf using your legs and arms? You’ve just done a push press. As a busy mom of four kids, Cheryl had been looking for a fitness program that would fit her lifestyle.

At the invitation of a good friend, Cheryl tried CrossFit Des Moines. After a couple weeks, she was setting goals with Coach Mike and recalls saying, “But I’m not training for any sport, Mike.” Mike’s answer was simple, yet profound: “Cheryl, your sport is life”. Boy, was he was right.

After one month, the results were noticeable. After two months, she was addicted, falling in love with Olympic lifts, and seeing first hand that a healthy lifestyle was possible through constant variety, high intensity and workouts that were designed around the body’s natural way to move. Now, after one year and two pairs of “skinny jeans” later, Cheryl is convinced that CrossFit is the ONLY program that offers total fitness and scalability for any lifestyle.

Life……what better sport to train for?

Coach - Amy Drefke
- CrossFit Level 1 Certified
- Certified Zumba Instructor
- ACE Certified Personal Trainer

Amy Drefke was born and raised in West Des Moines, IA. Amy played as many sports as she could during her years at Valley High School. Summer 2003 was a busy one as Amy graduated from Iowa State University with a BA in Elementary Education, started a job as a 3rd grade teacher in Coon Rapids, MN, got married, moved to Apple Valley, MN and ran her first ever marathon. After 4 years of teaching and a move to Ankeny, IA Amy and her husband Scott welcomed their daughter Payton to world and Amy decided it was time to stay home. Less than 2 years later their second daughter Alyson was born. Although Amy’s hands were full with two little girls under age 2, she continued to run and find time to stay fit. Amy has run over 40 races including several 5Ks, 20Ks and 4 marathons.

Rather than go back to teaching Amy pursued her lifelong passion for fitness by earning her ACE Personal Trainer certification in December 2010. She has since trained people in 1 on 1, small group and large group situations in gyms, parks and in their homes. But it wasn’t until Amy needed that little extra push herself that she heard about Crossfit Des Moines, entered the gym for a 5:15am WOD and never looked back. She’s thrilled to take her passion for fitness and helping others reach their goals to the Crossfit Des Moines community.

Coach - James McDonnell
- CrossFit Level 1 Certified
- CrossFit Coaches Prep Course

Having played rugby while studying at Northern Iowa and throughout my 20's, I learned a great deal about persevering through times of pain and fatigue for the betterment of the team. The required mental toughness and overall fitness of rugby is very similar to CF as well as the lessons leaned, camaraderie and sense of accomplishment. I have worked extensively in the areas of speed and agility. I find that incorporating speed and agility along with CrossFit style training makes for a well rounded athlete. Working with athletes on their goals and helping others reach their potential is my main motivation for being a coach. I seem to get more excited about PR's (personal record) than the athlete that actually achieved the PR. Taking a hands on approach and understanding various limitations and concerns is high priority. Certain athletes need scaled workouts, especially if coming off an injury, and thinking outside the box to give them the same experience is a welcome obstacle. I value perfect technique for two reasons, it will reduce the likelihood of injuries and it will get you strong in a shorter amount of time. I separate myself from other coaches from other gyms by drilling technique into your muscle memory. Anyone can stand there, hold a stopwatch, yell "Go! Go! Go!" and call themselves a coach. I will critique your form and go the extra effort to ensure you see results. When you get the fundamentals correct and bring the required intensity, success is your only option.

I enjoy archery, hiking, killing my food and conquering the elements.

Coach - Rita Doeden
- CrossFit Level 1 Certified

I was born and raised in Williston, ND. Throughout Jr. High and High School I swam competitively. After High School, I completed a year of college but then went on to enlist in the US Navy. I spent the next five years of my life in San Diego learning the ropes of military medicine as a Navy Corpsman. It was here that I learned I had a strong drive to help people. From there, I moved to Minnesota to start my degree. Through an unforeseen turn of events I landed in Des Moines in the fall of 2010 after being accepted into the nursing program at Grand View University. I am currently pursuing my Bachelor’s in Nursing.

My very first exposure to Cross Fit was witnessing a fellow Corpsman grunting his way through a very intense looking workout involving gymnastics rings and something called burpees. After this, I heard several friends testify to the benefits of Cross Fit. It wasn’t until I moved to Des Moines that my curiosity got the better of me. I had fallen into a mundane fitness rut. I would drag myself to the gym, do cardio, go lift, in between sets I’d go get a drink of water...look around, do another set…yawn. Sound Familiar? I sought out Cross Fit Des Moines, set up my elements class, and after that first 8 minute WOD never looked back. I quickly realized that my definition of fitness was sorely under-rated.

My favorite thing about Cross Fit is that the workouts are never boring, they always give me something to strive for, and are constantly humbling. It has created a drive in me I’ve never experienced before. I also love the complexity of the movements, one can never mindlessly trudge through a workout. It takes awareness. It can be just as mentally challenging as it is physically. It forces you to believe in yourself, and it doesn’t hurt that you have a constant support group cheering you on, and a true sense of camaraderie. Cross Fit Des Moines has truly taken my fitness to a new level, and will do the same for you.

I soon realized that my passion for helping people not only had a place in nursing, but also in the fitness arena. I truly believe in staying in shape to be able to wholly participate in your life, ward off illness, and prevent injuries. Life IS a sport, why not participate instead of being a spectator? Everyone has different goals, no matter what they may be, Cross Fit Des Moines will surely get you there.

Dietitian - Sara Schwertfeger
- Registered & Licensed Dietitian
- CrossFit Endurance Certified
- USAT&F Coach
- Certified in Adult Weight Management

Sara Schwertfeger is a registered dietitian and lifestyle coach, servicing clients from all over the Midwest.

Sara was a successful and recognized runner for Iowa State University Track & Field team. While competing she was a NCAA regional and national qualifier as well as a leader for the team. Sara has continued this success with triathlons & marathons and is currently looking forward to the Boston Marathon, 2010.

Sara's approch to Life and Sport is uniquley similar to that of Coach Glassman (CrossFit founder) in that Nutrition is the foundation and the key building block to developing one's self as an athlete.

Visit Sara's own site, here!