Leave a Comment

Come join us August 1st to celebrate a fantastic summer of fitness at our Sand Volleyball Social. There will be a WOD at our Waukee location at 11:00AM and a sand Volleyball tournament at Centennial Park in Waukee starting at 1:00PM. We will have the grill going for a cookout all you need to bring is a meat and side. Drinks and paper products will be provided by CFDM. Please RSVP at your location so we can be sure to have enough drinks and utensils for all. We ask that you would also RSVP 2 days prior for the workout to be sure we can accommodate all the athletes and get done within an hour.

Sand Volleball Tournament Information:
– Sign up at your location (must have a creative team name)
– Teams of 3 guys 3 girls
– No limit on number teams
– Winners get $50 gift certificate for CFDM merchandise (for all teammates $300 total).
– Runner up gets $25 gift certificate ($150)
– 3rd place gets 4 pack of kill Cliff (24 Kill Cliffs)

Sand Volleyball Social Flyer-page-001

Leave a Comment

February 27      North Ankeny CrossFit      6 – 9 pm

March 6            CrossFit Des Moines          6 – 9 pm

March 13          CrossFit Des Moines          6 – 9 pm

March 20          CrossFit Waukee               6 – 9 pm

March 27          CrossFit Des Moines with Potluck after all heats    6 pm – ?


To help with scheduling, if you plan to or may compete at the next Friday Night Lights event, please sign up at your gym by Thursday night (24 hours prior to event) along with any schedule restrictions or a preferred time and your expected performance grouping:  prescribed, scaled, or uncertain


Those competing in the first couple of heats should arrive early to get warmed up so that we can start promptly at 6:00


Leave a Comment

Comp Class Athletes

Tomorrow (Saturday 2.21.15) we will have split sessions of competition class to accommodate for the Intro to the Snatch Seminar. Here are the available options:

Session 1:

8:00 A.M. – 10:30 A.M.

Snatch Seminar:

10:30 A.M. – 12 P.M.

Session 2:

12 P.M. – 1:30 P.M.


Coach Ty

Leave a Comment


Intro to the Snatch
The Olympic Lifts bring speed, power, coordination, agility, accuracy and balance to training and are indispensable to CrossFit programming and developing a well-rounded athlete.

Learning Objectives

  1. The proper stance, grip and positions for the snatch.
  2. The Burgener warm-up, skill-transfer exercises and the rationale for each component.
  3. Common faults and corrections for each lift.


          Saturday February 21st @ 10:30 a.m. – 12:00 p.m.


          Urbandale location of CrossFit Des Moines
10619 Aurora Avenue, Urbandale, IA 50322




Leave a Comment

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