With May being bike month we know that many of you are anxious to start biking on the roads and trails again. Before you do, we challenge you to be adequately prepared for outdoor cycling. On Thursday, May 9th at 6:30pm, Rasmussen’s Bike Shop and Ironworks coaches will be hosting a FREE bike clinic. We will discuss bike safety tips for riding on the roads and trails, how to fix a flat tire, patch a tube, true test a wheel, adjust brakes, clean your bike chain and more.
Hope to see you there!
IronWorks next swim clinic will be on Saturday, May 11th from 1-3pm at Dowling high school pool. The focus on this swim clinic will be open water swimming: safety, strategies, drills & wetsuit. If you have a wetsuit feel free to bring yours.
Coach Adam and Coach Pam have a great clinic planned, you don’t want to miss it!
To register CLICK HERE
We have some great classes planned over the next couple of months. Check out the topics and dates below then CLICK HERE to register!
April 3rd- Super foods and Stress
April 18th- Nutritional supplements for Basic needs
May 1st- School/Summer lunches
May 16th- Recipe Recreation
May 30th – Preparation and Meal planning
All classes are 5:00-6:00 p.m.
Cost: $5
Location: West Lakes Condominiums – 1770 92nd street, West Des Moines 50266
Take university heading to Waukee- Turn Left on Boone Dr. corner of Jethros and Caseys-
The Condominiums are on your right- there is a club house at your second right- 
There is parking there- classes will be held in the club house.
There are still some spaces available for the Nutrition and Healthy home services. Check out the Nutrition tab or CLICK HERE for more information.
Have an awesome day!
There is still room to join our swim clinic! Sign up today, CLICK HERE
When: Saturday, March 30th
Where: Dowling High School Pool
Time: 2-4pm
Why: Learn proper swim technique, swim drills, and open water swim tips.
Cost: $40 per person (please bring to clinic made out to IronWorks)
Our next Nutrition Class is just around the corner. Join us on Monday, March 25th from 5:00pm to 6:00pm as we shop the perimeter. Coach Leah will show us good, better, and best options when it comes to pre/post race and day to day training along with basic meal planning.
When: Monday, March 25th
Time: 5:00pm to 6:00pm
Where: Dahl’s Grocery Store 15500 Hickman Road, Clive
Cost: $5 per person
R.S.V.P. as space is limited! CLICK HERE
I am excited for the “Declare Your Dream Event” Wednesday, February 27th at Spark in Urbandale! It starts at 5:30 with a FREE Natural Run Clinic given by Coach Pam Bissing.
We will cover:
After the run clinic, there will be a FREE “Yoga for Athletes” class starting at 6:30. The class will be instructed by Pauline Tan, owner of Spark. This is an awesome class that works on core and upper body strength, as well as stretching. Pauline has the magic touch of making you work hard, but you feel refreshed. You will leave thinking “that’s just what my body needed”. The final event is from Lululemon- “Get Goal’d!” This will be from 7:30-8:15.
You are welcome to come to any or all of the events. All events are FREE, so invite family and friends to come too. Weather permitting, the run drills will be held outside. So please layer up. The yoga class will be warm, so bring water, towel and a yoga mat, if you have one. Spark is located in the shopping center (just up from Cookies by Design) on the east side of 100th street, north of Hickman, in Urbandale.
Recap:
5:30pm Natural Running Clinic (remember layers for running outside)
6:30pm Yoga for Athletes (remember water, towel, yoga mat)
7:30pm Get Goal’d with Lululemon
Hope to see you there!!
