CrossFit Des Moines

All workouts have been released! Follow the competition corner link to get a full break down of each workout.

Sign up before October 28th to lock in your competition t-shirt!

https://competitioncorner.net/events/2024-justin-martin-memorial-competition

Our ValorFit/DSM Performance collab shirts for Murph. Sign-up sheet is on the whiteboard at the gym. Get on it!

DSM Performance FNL 24.3 Heat Sign-up!

Hello Team,

Here is tomorrow's heat sign-up for Friday Night Lights. We have the capacity to handle 6 athletes per heat.

What: Friday Night Lights
When: 5:00 p.m.
Where: DSM Performance - 10619 Aurora Avenue Urbandale, IA 50322
Clothing Theme: 'Murica
Social Theme: B.Y.O.B. - Bring your own buns - SHOUT OUT TO RYAN FINKEN FOR SMOKING A BUNCH OF PULLED PORK FOR THE SQUAD!!!
Rumor Mill: Robert Boarman's birthday...

24.2 is a GRIND workout! We're going to be going hard, repetitively for 20 minutes. The workout is:
Complete as many rounds as possible in 20 minutes of,
300-meter Row
10 Deadlifts 185/125
50 Double Unders

You can find specific division standards here:

Why attend?
Like the Flint Michigan Megabowl... You just know you want to be there.

https://mandrillapp.com/track/click/30002421/docs.google.com?p=eyJzIjoiUFlfNGpuRUFQZ1hkemtNcXN4Y2d3bXBUaXBjIiwidiI6MSwicCI6IntcInVcIjozMDAwMjQyMSxcInZcIjoxLFwidXJsXCI6XCJodHRwczpcXFwvXFxcL2RvY3MuZ29vZ2xlLmNvbVxcXC9zcHJlYWRzaGVldHNcXFwvZFxcXC8xdUVmNHpvM2lhLXYxcWg4LXgzc0VQTV9vd1BXaXVYcm1BMVhXWjZpa3dURVxcXC9lZGl0P3VzcD1zaGFyaW5nXCIsXCJpZFwiOlwiMmJkMTI3YWY3ZDdiNGZjZmI1N2RmMmE4YjY4MDQ5YjZcIixcInVybF9pZHNcIjpbXCI4N2M4NTU3ZjBlMGU1YTNiZTgwMDY5MjkxZjkwZmU2Nzg4ZmJmNjRkXCJdfSJ9

Team,

This is a reminder that Coach Ryan will be hosting a nutrition seminar at DSM Performance at 10:00 a.m. this Saturday (1/13/2024).

Here are a list of topics he will be discussing:

* Learn about calories and the macronutrients they are composed of.

* How to calculate your calories and divide them into macros.

* Meal preppping

* Tricks to learning to like the taste of plain Greek yogurt.

For those of you looking for a more detailed approach to nutrition, this is your opportunity to learn from someone with real world application experience!

We look forward to seeing you.

DSM Performance Staff

Valued members, athletes and parents,

The following schedule changes will be in effect for DSM Performance over the holiday season:

Monday, December 25th:
Acceleration Iowa & CrossFit Closed

Tuesday, December 26th:
Acceleration Iowa Closed
CrossFit
Open gym from 11 a.m. - 2 p.m.

Monday, January 1st:
Acceleration Iowa Closed
CrossFit
Open gym from 11 a.m. - 2 p.m.

All other dates around this period will maintain the normal schedule!

Best,
Ty & Staff

Here's the schedule for tomorrow's event. We begin at 8 a.m.

Here is the schedule for tomorrow's event!
https://app.wodifyarena.com/Event/Event.aspx?EventId=21916&Tab=schedule

We will start Scaled division at 8 a.m. sharp and alternate between Scaled and Rx. The facility will be open around 5 a.m. and remain so until we are don.

Ty

6:00 p.m. is the sign-up deadline.

We hope to see you tomorrow!

Link to sign up on Justin Martin Memorial Competition page!

Saturday we honor our friend Officer Justin Martin with a memorial competition. We donate proceeds from the event to the Urbandale Police Protection and Benevolence Fund.Please join us for a fun filled day of fitness in memory of Justin’s life. 🔗 to sign up on Justin Martin Memorial Competition page.#justinmartin #memorial #1140

https://app.wodifyarena.com/Event/Event.aspx?u=2023justinmartinmemorialcompetition2023

Basic schedule announcement!

11/04/2023 - This Saturday
At this moment, we will begin at 8 a.m. and (with conservative planning) be done by 1:30 p.m.

We will post a fully detailed schedule tomorrow night and it would be helpful for organization if you were signed up by then. Head here to get signed up: https://app.wodifyarena.com/Event/Event.aspx?u=2023justinmartinmemorialcompetition2023

Partner Competition
Team Options: Male/Male, Female/Female or Male/Female
Division: Scaled & Rx

All workouts and standards are posted to Facebook/Instagram and will be up on competition page as well as of tomorrow morning.

We hope to see you all there!

Ty