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>> Click here to download and print required documents <<
CrossFit is constantly varied, high intensity, functional movement. This program offers a fitness that prepares you for occurrences in everyday life. The workouts are scaled to meet you where you are physically. Regardless of your experience or fitness level you will find your best fitness in the CrossFit program! All CrossFit Training is 50 minutes, this includes warm up, the workout, and a cool down. Classes are held at the CrossFit Des Moines Facility – 3902 99th Street Urbandale, IA 50322.
Important: All athletes must sign up on CFDM website schedule for classes they are attending.
Weekday Classes: Classes are Limited to 20 Athletes
5:00-5:30a (M-F) Reserved for Beginner's On-Ramp program
5:30-6:30a (M-F)
8:00-9:00a (M-F)
12:00-1:00p (M-F)
5:30-6:30p (M-F)
6:30-7:00p (M-F) Reserved for Beginner's On-Ramp program
Weekend Classes: Classes are Limited to 20 Athletes
8:00-9:00a (Saturday)
9:00-10:00a (Saturday)
*Before you Join a CrossFit Program it is RECOMMENDED you attend On-Ramp Program*
On-Ramp Classes: On-Ramp classes are reccomended for all newcomers to CrossFit Des Moines. This program consists of 30-40 min sessions with one of CrossFit Des Moines Trainers. This will teach you the basic movements, the proper techniques for the foundational movements in CrossFit. On-Ramp program is usually 3-4 weeks long or when the athlete and the Coach feel confident in athlete's movements to join a regular class. Click here to read more.
Pricing: Monthly Rates
Unlimited: $150 (approx $7.50/class)12 x Month Punch Card: $100 (approx $8.30/class)
Discounts:
10% - Military, EMS, Fire, Police, Student
10% - Couple
15% - 1 year Membership
Personal Training: $85/hour
Note: All sales are final.
You can schedule your On-Ramp classes by contacting us via: mike@crossfitdesmoines or call 515.360.8209
CrossFit On-Ramp sessions teach movements for optimal performance in the CrossFit program.
*Group On-Ramp classes are strongly encouraged for beginners starting at the same time
Squat
Front Squat
Overhead Squat
Push-up
Kipping Pull-up
Dead Lift
Sumo Dead Lift High Pull
Shoulder Press
Push Press
Push Jerk
Med ball Clean
Barbell Clean
Ring Dip
"Burgener" Warm-up
Snatch
The skills taught in the On-Ramp Classes are the most important skills you can learn in your CrossFit program. These skills are the foundations for 90% of the movements used in CrossFit. CrossFit Des Moines stresses the value of the movements taught in On-Ramp above any other movement found in the CrossFit Community.
Required Document Download - CrossFit Waiver 
Required Document Download - Physician Release
Required Document Download - Medical Questionnaire
