PLEASE DEFER TO WWW.CROSSFITDESMOINES.COM for any current information regarding CrossFit Waukee.

DUE TO A COACHES MEETING, THE 530 CLASS IS CANCELLED. SORRY FOR ANY INCONVENIENCE. 

ON YOUR OWN:

5RFT

20 HAND RELEASE PUSH UPS

30 LEG RAISES

40 FLUTTER KICKS

50 AIR SQUATS

VICTORY!!!

All 7 people in the noon class obtained a personal record deadlift today!

Great job, everyone! That’s what happens when you surround yourself with aggressive people.

-Coach James

I (Sara B) will be posting a Crossfit Endurance  program for those Crossfitters training for the Dam to Dam 5k or 20k.  Check out the calendar on the Crossfit Des Moines site for updates each week.  Feel free to complete your Saturday morning CFE WODs 8am at Crossfit Des Moines. These will be out back and a nice chance to run as a group.    

Let me know if you have any questions sara@sarabconsulting.com

Enjoy the run!

Sara

A Personal THANK YOU to all who joined us for the Maltz Challenge this past weekend. Please give a shout out to the Coaches for all their help in making this event a success. We raised over $200 for the DEA Survivors Benefit Fund. Thanks for all your donations. – Mike

Here are a few pictures of the event…

CFDM/CFW SPRING PARTY

When: March 31 @ 4:00p

Where: The Larson Residence

Who: All CFDM/CFW family and friends.

EMAIL: Susan at jslarson@q.com to RSVP and for driving instructions.

2012 Maltz Challenge Official Instructions

The Maltz Challenge events must be performed in their entirety in the following order in the shortest amount of time possible:

1. 400 meter run

2. 50 pull-ups (dead-hang)

3. 100 yard Firemen’s Carry or 200 yard Farmer’s Walk with 50 lb (men) or 25 lb (women) dumbbells

4. 50 dips

5. 100 push-ups

6. 50 knees to elbows

7. 100 sit-ups

8. 400 meter run

One cannot proceed to the next event until all repetitions of the current event are completed. Time starts when the participant begins, and ends at the completion of the last 400 meter run. Time is not stopped between exercises, sets, or events.

2^nd Annual

Maltz Challenge – 2012

Saturday March 31, 2012

11:00a Registration Begins

CrossFit Des Moines

Urbandale, IA

The US Drug Enforcement Administration sponsors an annual physical fitness event called the “Maltz Challenge.” The workout is named after DEA Special Agent’s Brother, Master Sergeant   Michael Maltz. MSGT Maltz, a US Air Force Pararescue Jumper, was killed in 2003, while attempting a rescue of injured and sick children in Afghanistan. The Maltz Challenge commemorates the lives of not only Michael Maltz, but all fallen military service members and law enforcement officers.

2012 will be the second year CrossFit Des Moines will officially host the event. CrossFit Des Moines is honored to host the event, as CrossFit Des Moines has very close ties with the Pararescue Community. All Proceeds will go the DEA Survivors Benefit Fund.

While many of us would categorize ourselves as very “fit” athletes, we often find it to easy to ignore one of the 5 components to fitness, flexibility. While basic stretching allows us to help reduce stiffness and tension. Adding yoga to any cross training brings the mind, breath and body all together to help in a number of different ways.

• Injury Prevention
• Balance
• Range of Motion
• Body Awareness
• Intentional Breath
• Mental Focus and Clarity

 By bringing a yoga practice into your CrossFit training, you will increase your flexibility and agility which will bring your fitness to a whole new level.

We understand that many of you will be on Spring Break,  We are hoping to make this a reoccurring event.