May Newsletter
May Newsletter
Rounds of cindy challenge
Our April challenge was delightful... get out, enjoy the weather, condition yourself into sun exposure and away from hibernation. We challenge you to continue doing that! May - however - can be for those wanting to grow in their capacity of pull-ups and push-ups. We are in a strict gymnastics and squat cycle to help prepare us for Murph, but if you want an extra edge try this out.
1 Round of Cindy is...
5 Pull-Ups
10 Push-Ups
15 Air Squats
20 Rounds is the equivalent volume for what Murph is and doing Murph "Cindy" style is common! So, lets do some Cindy.
Rx = As Written / preferably strict pull-ups
Fitness = Ring rows or Banded Pull Ups // Elevated Push-Ups or Knee push-ups // Air Squats
Advanced = As written with a weight vest.
Mothers Day - Kids WOD & Pancakes
Saturday, May 10th
8:30 AM
Yeah. For real! Mom's, bring your kids for a special workout which is designed to have some elements that are welcoming to kids 5+. Coach Dustin is going to be leading you guys through the workout while Coach Emily will be bringing the giant griddle for pancakes immediately after.
Here is a link for you to fill out for your children on your behalf! Do this in advance and we'll be sure to save them a spot in class!
Murph Apparel
T-Shirts, Tanks, and Crop Tops available this year!
Orders due by May 6th to be sure we have them in hand before Murph! This will be the biggest and best Murph yet!
This year we will be throwing down at 8:00 & 9:30 and we will have a grill out shortly after the second heat! If you are free memorial day than save the date for your first half of the day to be spent with your CrossFit Fam!
staff updates
You've seen him on the leaderboard, you've seen him signed up in classes, you've seen him on a sleigh hauling presents. But lately he's been missing from his original 4:30 class. Jeff Mau obtained his Level-1 late in 2024 in preparation for retirement. After February 14th it was time to start shadowing classes and get plugged in. He's now been coaching a couple of classes per week during the mid-day!
Alongside his ambition to coach and hopefully attract more senior members to the benefits of CrossFit, he's been helping in a new role for the gym as a Gym Assistant. This role is special for it cleans up some odds and ends and creates a more consistent experience for the members. But also, this is targeted to help ensure some more behind the scenes systems have as much consistency as the member experience. Give it up for Jeffy as you may see him around the gym a bit more.
Jess is sneaking back in to the schedule! She's been helping out with social media and photography for the past 4 months or so, but has found that she enjoys the athletes too much not to coach. She can be found at 5:00 AM occasionally, as well as Friday evening and Saturday mornings in a rotating fashion. She recently verbalized that she's pursuing her CrossFit Level 3 so if you see her give her a high five.
gym updates
Barbells and Bands New Home
If you've been on the floor this past week... surprise! Kris is at it again. Barbells were crowding the space and causing a concern for safety with rope climbs. So we put them in a safer spot. Please be sure to keep 15, 35, and 45 lb bars in their own racks. With this... rubber bands moved across the room near the jump ropes!
Bathroom Update
We tidied up the bathrooms by touching up paint, adding a more functional & space saving shelf. We also added a cabinet under the sink to hide some cleaning supplies and store other items like blow dryers or backstock. We will continue to make small changes here.
New Drop-In Map
We have become a Des Moines favorite for Drop-In's and are regularly getting 5+ drop-ins per month. This new addition next to the sauna room is helping us as a community see the bigger picture of CrossFit as well as relate more to those visiting from afar! This has been a fun addition, but it is reserved for Drop-In's only. Already had 2 people from Paris, 1 from Puerto Rico, and 9 athletes drop-in from the University of Norther Iowa (UNI) for the Drake Relays this past week! We even had an old member stop by from Michigan!
Fire Safe
Last month we had a fire inspector come in and help us ensure that our facility was up to the current fire code. With that we added a couple of sprinkler heads, replaced a security light that was broken, and replaced our extension cords with surge protectors. While we were at it we moved a few things on the wall around and cleaned up some cords by using cord hiders. We are now off of the fire inspectors hit-list with his thumbs up last week - more importantly... fire safe!
YEAR OF NUTRITION
CFWDM Nutrition Spotlight
Creatine
Beyond Muscles: Creatine for Recovery and Cognitive Health
Creatine is one of the most researched and proven supplements on the market—and it’s not just for bodybuilders. For CrossFitters, creatine offers a powerful edge in performance, recovery, and long-term brain health. By replenishing the body’s quick energy stores (ATP), creatine helps you push harder during high-intensity WODs, lift heavier in strength cycles, and recover faster between sets. Whether you’re chasing a new PR or grinding through a metcon, creatine supports the kind of explosive strength and endurance CrossFit demands.
Even more impressively, creatine supports cognitive function—especially under stress and fatigue. Studies show improvements in memory, reaction time, and mental clarity, which is a major bonus when you’re deep in a WOD and need to stay sharp.
Creatine is naturally found in foods like red meat, but most people don’t get enough through diet alone to see performance benefits. The good news? A small daily dose (3–5 grams) of creatine monohydrate is safe, affordable, and easy to add to your routine. There’s no need to cycle it or "load" large amounts. Just mix it into your water or protein shake pre or post-workout and let it do the work. If you’re serious about training longevity, physical performance, and even mental edge—creatine is a no-brainer.
Stay strong and healthy,
Coach Kris
