CrossFit Waukee

Please join us for Kara’s Memorial WOD this Saturday at CrossFit Waukee. Unfortunately a year ago, CFW member Kara passed away shortly after giving birth to her first child, Oliver. To honor her memory, it would mean a lot to us and her husband, Andy (CFW member), to join us. All community members welcome. No need to be part of our gym or CrossFit. We would love to have you!

Also, consider donating to Kara’s Memorial fund that will contribute to an outdoor fitness park in Waukee. This fitness park will help facilitate the importance of community and what our gym so strongly represents. Link in profile.

What a great turnout for our bike ride to Dallas Center! Great time with even greater friends. We love to hang out both inside and out of the gym. Check out our upcoming events when you subscribe to our newsletter in our profile.

Sign up to enter a chili, taste judge, or to bring a side to share through our newsletter or private Facebook group. Looking forward to another great chili cook-off! 🌶️

Fun glow bowl night with this CrossFit Waukee family!

Congrats to our RX ladies, Memory and Jacqulyn, for earning 2nd place!



Congrats to our other athletes who competed and earned great placements as well!

Intermediate: Kalynn Batey 11th place
Intermediate: Jake Lowe 10th place
RX: Laura Hoegh 6th place
RX: Reggie Hoegh 5th place

The sun’s out and the weather is warmer. What better way to top it off with getting a great sweat on with your gym buddies? The nooner gal pals!

Let’s support our athletes competing at The Circus this weekend at Ignit Sports in Grimes! Here are the heat times on Saturday. Sunday will be TBD based on Saturday‘s results.

Intermediate: Kalynn Batey
Heat #7
Event 1–10:00 am
Event 2–2:50 pm
RX: Memory Porter and Jacqulyn Stewart ; Laura Hoegh
Heat #16
Event 1–12:15 pm
Event 2–5:15 pm
RX: Reggie Hoegh
Heat #17
Event 1–12:30 pm
Event 2–5:35 pm

Admission to watch is $12/day or $20/weekend pass. Cash only.

Let’s tell these athletes to CRUSH it when you see them!

Join us for our next 30-day nutrition challenge beginning Monday, January 22!
—Discover healthy habits
—Maintain goals
—Experience a supportive community
—Prepare new meals and snacks
—Learn the basics of nutrition (what a balanced meal is, the importance of protein, carbs, and fats, and more!)
—Develop a workout routine individualized for you (doesn’t have to be crossfit)
—Discover success and more energy!
—Learn about yourself and enjoy a new adventure discovering a new you!

Message us to get signed up! Let’s get healthy together for life! 🥦💪🏼

NEW APPAREL ORDER!!!!
SHOP IS LIVE!.

📸 Look at this post on Facebook https://wodthreads.com/collections/crossfit-waukee?fbclid=IwAR0AHnbB4f2Tlz_TT7E4v8KGvvt8sAwExzsj3EZ8B6IQi8a1Wut8ljCBxXM_aem_AYns6Cb3AFF61zdobI0V61zxjU_gPu5hXV7qBfra8qwoUa6qbBSyD5j-zlaTxRzNr3E

Merry Christmas from all of us at CrossFit Waukee! 🎄🌲⛄️

Holiday hours! 🌲🎁 ⛄️

Thanksgiving hours this week!

We wish Russ, Nicole, and Audrina the best as they continue on to their next adventure in Missouri! It’s been an amazing and fun journey with you being part of our community. Nicole coached for us before she had baby Audrina. It’s been real and we hope to cross paths in the near future. Once part of the CFW Tribe, always part of the CFW Tribe. ❤️

We are happy to annouce that with your help were are able to donate $1,200 to The Cystic Fibrosis Foundation. What a privilege to host our 8th annal Major's Fitness Festival; and, we want to thank all of our athletes, sponsors, and spectators for supporting our event on Saturday, August 26.

Drew Strube's son, Major, was diagnosed with cystic fibrosis as an infant. Drew and his wife, Jaci, have been proactive for the past eight years working with the Cystic Fibrosis Foundation to support, learn, and help find a cure.

Recently, Major turned nine years old on July 15, and we are happy to announce that the Foundation has found a treatment that will allow Major to live a healthy, long life. What an incredible breakthrough and blessing! The Foundation is still working to find treatment for 10% of those diagnosed with CF. We will continue to support the Cystic Fibrosis Foundation until all receive treatment. How incredible! We know we speak for Drew when we say we can't thank you enough. 

Also, shoutout to our sponsors for generously donating to the CF foundations: Inspired Focus Photo and Design by Anna Rohrs, Waukee Hyvee , Smoothie King , and FreshFit Meals in Ankeny .

Check out the photo gallery of all our amazing athletes in action from
through link our profile! Consider Inspired Focus for your next photos!

Please join us for Kara Ungerman’s Memorial WOD on Saturday, August 16th at 8:00am at CrossFit Waukee to honor and remember her. CFW member, Kara, sadly passed away after giving birth to their first born child, Oliver.

Everyone is invited to join us for a fun and friendly workout for all. No need to be a member. We would love you to experience what the CrossFit community is like and support CFW member and husband, Andy Ungerman.

We will continue honoring and thinking of Kara during our Volleyball Tournament Social following at 9:30 am at Centennial Park. Kara loved volleyball!

RSVP through the link in bio to attend the workout and/or volleyball social.

Click on the sign up sheet in the FB event page to play volleyball and/or bring food.

Andy is extremely excited about this event, and so are we! ❤️

The final event photo gallery by the talented Anna Rohrs! 🤗

https://journal.crossfit.com/article/series4-rainey-2?utm_medium=edu-social&utm_source=linktree&utm_campaign=%E2%80%9Cwhen+you+never+rx+anything%E2%80%9D

Article - CrossFit: Forging Elite Fitness © 2023 CrossFit, LLC. CrossFit, Fittest on Earth, 3...2...1...Go! CrossFit Games, and Sport of Fitness are trademarks of CrossFit, LLC in the U.S. and/or other countries. All Rights Reserved.

Labor Day hours. Come join us for a good workout!

Major’s Fitness Festival Event 3 Photo Gallery is up! Check out the photos taken by the talented Anna Rohrs from Inspired Focus!

Thank you Anna Rohrs! What a fun event! Great photos!

Community means people are there for us when we need it. It means love, support, and encouragement.

Every CrossFit gym in the world embodies what community means.

Today, people in this community need support. I’ve photographed at over the years for a variety of events and even though I don’t attend their gym, I feel like they are my community too. The honor of being a photographer in the community isn’t about the elite athletes I photographed as a member of the CrossFit Games Media team this week, it’s about the small day-to-day efforts of each person that walks through a CrossFit Affiliate door not only to work on their personal goals, but also to feel the camarderie one gets in the space. This space is family.

This past week a member of their gym sadly passed away due to complications after delivering her first child. This is where the community comes in. If you’re interested in helping support during this heartbreaking time, please take the time to drop off diapers, wipes, or gift cards if you are able, or contact to see how you can help if you aren’t in the Des Moines area.

The Magic of CrossFit is the community. I firmly believe that. And as a community, we can make an impact during times like this.

Update: A Go Fund Me has been set up. If you’re so inclined, please donate here…https://www.gofundme.com/f/kara-behlke-ungerman?utm_medium=email&utm_source=product&utm_campaign=p_email%2B2300-co-team-welcome

Thank you, Ginnie! You will always be part of our community. As soon as anyone steps foot in our gym, they automatically become family. ❤️

Community means people are there for us when we need it. It means love, support, and encouragement.

Every CrossFit gym in the world embodies what community means.

Today, people in this community need support. I’ve photographed at over the years for a variety of events and even though I don’t attend their gym, I feel like they are my community too. The honor of being a photographer in the community isn’t about the elite athletes I photographed as a member of the CrossFit Games Media team this week, it’s about the small day-to-day efforts of each person that walks through a CrossFit Affiliate door not only to work on their personal goals, but also to feel the camarderie one gets in the space. This space is family.

This past week a member of their gym sadly passed away due to complications after delivering her first child. This is where the community comes in. If you’re interested in helping support during this heartbreaking time, please take the time to drop off diapers, wipes, or gift cards if you are able, or contact to see how you can help if you aren’t in the Des Moines area.

The Magic of CrossFit is the community. I firmly believe that. And as a community, we can make an impact during times like this.

Update: A Go Fund Me has been set up. If you’re so inclined, please donate here…https://www.gofundme.com/f/kara-behlke-ungerman?utm_medium=email&utm_source=product&utm_campaign=p_email%2B2300-co-team-welcome

The workouts have been released! Find your partner and get signed up! Only 20 spots available total! This is a non-profit CrossFit event and fundraiser for The Cystic Fibrosis Foundation.

Sign up through link in bio to help volunteer and/or sponsor this event. You can choose to donate prizes to our athlete winners or simply give to the foundation.

Looking forward to another great Major’s Fitness Festival!

Sign up through our story or message us for link!

Find your partner and get signed up! Only 20 spots available total! This is a non-profit CrossFit event and fundraiser for The Cystic Fibrosis Foundation.

Sign up through link in bio to help volunteer and/or sponsor this event. You can choose to donate prizes to our athlete winners or simply give to the foundation.

Looking forward to another great Major’s Fitness Festival!

You’ll meet some of your best friends at a CrossFit gym. We are always looking for things to do together outside of the gym, because we kind of like each other…a lot!🤠

Miranda Alcaraz: I have been reflecting this week about the fact that I have now officially been out of competing for longer than I was in it. I competed in CrossFit for 7 seasons - it’s been 8 years since I tore my ACL on the The CrossFit Games floor.

I am old. (40 😂)

I average 6 hours of really broken sleep.

I have had 3 babies in 6 years and breastfed all of them for 18 months.

I drink way too much coffee.

I do ONE workout x 5 days a week in my garage.

My stress levels (young kids and owning a growing biz) are far from ideal.

I am feeling more grateful than ever that I found and absorbed the messaging of before the explosion of the Games. That I understood completely the difference between the life changing program and the needs of the competitive athletes.

I am grateful that I fell in love with constantly varied, functional movements, executed at high intensity during a time where what mattered was MY performance improving - not that I was beating anyone else.

I am grateful I developed SIMPLE habits and learned how effective they could be BEFORE I started listening to podcasts like Huberman and Attia - that can sometimes make a person feel like they are completely failing at “health”.

You can’t optimize a habit that doesn’t exist.

Athletes aren’t a good model for what is necessary for you.

Consistency and intensity (whatever intensity you have for that day) are what most people are missing. Volume is unnecessary.

I still believe in eating meats and vegetables, nuts and seeds, some fruit, little starch, and no sugar. And that people WAY over complicate even that.

I just try to eat whole, unprocessed foods, avoid alcohol and sugar. Get enough protein. I am grateful to know that it really can be that simple.

I wish that everyone could hit a massive de-clutter from the noise of “what is necessary” - and remember to

DO LESS - BETTER.

Street Parking

Congrats to our teams that competed at The Summer Swolstice! The tribe represented well!

Reggie Hoegh and Laura Hoegh 🥇
Highlight: 4/5 first place event finishes.


Nicole Scaringi and Tyler Unruh 🥉
Highlight: A second place event finish and two third place event finishes.


Lauren Birt and Isaac Ruiz (DSM Performance) 4th place
Highlight: Three second place event finishes.