Our Desire is Your Personal Best

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We at CrossFit West Des Moines are passionate about fitness and much more. When you walk through our doors, you’ll find community, friendship, support, and a place where you’re compelled to give everything you’ve got toward becoming your best. We encourage an environment of friendly competition and camaraderie and at the end of every workout, we are a Community, and Family. Each class is lead by a highly educated, experienced Coach who’s passionate about helping each individual reach their goals.

At CrossFit West Des Moines Our Desire is Your Personal Best.

Get Started

I moved to Des Moines a few years ago and had been looking for a real place to workout and meet new people, since I knew only family. I’ve also wanted to do CrossFit for years, but was nervous about hurting myself and the price to join. I threw caution to the wind and stopped in for an on ramp week session, and haven’t looked back. The price is incredibly affordable considering you get top notch coaches (essentially your own trainer) and the workouts are so fulfilling. Everyone is so nice, and as corny as it sounds like a big family. Pushing each other to better and get better all the time. All skills levels are in all classes, which sounds intimidating but it’s not. The workouts are as hard as you want to make them. If you push yourself, the coaching team will help you get the results you deserve. It’s been such a great experience meeting everyone and working out here.

Brian Paley, age 40

Workout
of the day

Learn more

Fancy Pants Friday 2017-06-23

 

Warm-up

With a PVC and a jump rope complete:

3 Min DU Warm-Up (AMRAP – Reps)

3 Minutes to get max DUs (RX+) or max singles (RX)

BURGENER-CLEAN

  1. Dip and Drive
    2. Dip and Shrug
    3. Dip, Shrug, and Pull
    4. Muscle Clean
    5. Extended Drops (3 position)
    6. Full Clean

Strength

Max Height Box Jump (Distance)

Max Height Box Jump

10 Minutes Max Hight Box Jump

Metcon

Metcon (Time)

90 Double Unders (or 270 Singles)
15 Power Cleans (RX 95/65)(RX+ 135/95)
5 Push Jerks (RX 95/65)(RX+ 135/95)
60 Double Unders (or 180 Singles)
15 Power Cleans (RX 95/65)(RX+ 135/95)
5 Push Jerks (RX 95/65)(RX+ 135/95)
30 Double Unders (or 90 Singles)
15 Power Cleans (RX 95/65)(RX+ 135/95)
5 Push Jerks (RX 95/65)(RX+ 135/95)

Optional after/before class

Metcon (Time)

5 DB Renegade Rows (push-up, row left, push-up, row right)
25 Sit Ups
5 DB Renegade Rows (push-up, row left, push-up, row right)
25 Sit Ups