coaches picMelissa Reed, Co-owner
Melissa brings a 12-year background as an Orthopedic Physical Therapist. CrossFit has allowed her to combine her passions for human movement and health and performance. She is very knowledgeable about the body, preventing injuries, and will ensure that you are safe and efficient with the exercises prescribed.

Melissa discovered CrossFit in 2007, and took her Level 1 Seminar in 2008. She now joins CrossFit HQ seminar staff on weekends coaching athletes at CrossFit Level 1 seminars around the country.

A former college athlete at Ithaca College (playing both field hockey and lacrosse), Melissa knows the hard work and dedication it takes to maintain a healthy and active lifestyle. But CrossFit introduced her to a whole new take on fitness. “I love the camaraderie you get with CrossFit. You look forward to each workout, even knowing it’s going to kick your butt, because there is always someone else there pushing you harder and driving you to greater results,” says Melissa.

Melissa continued to CrossFit during both her pregnancies, all the way until 12 hours before giving birth. She credits the strength and endurance she gained through CrossFit for her healthy pregnancies and a quick recovery post-partum. If you think you need special considerations due to health issues, talk to Melissa — she knows how to modify a workout for anyone. Melissa can be reached at


Master’s Degree in Physical Therapy with 12 years Orthopedic experience
CrossFit HQ Level One Seminar Staff
CrossFit Level 1 Trainer since May 2008
CrossFit Level 2 Trainer
CrossFit Barbell
CrossFit Olympic Lifting
CrossFit Endurance
CrossFit Football
CrossFit Kids
Hybrid Strongman Seminar
Placed 22nd in the 2010 New England Sectionals
Placed 28th the 2010 Northeast Regionals
Placed 18th at the 2011 CrossFit Games Northeast Regional
CPR Certified


KI10616239_10205181815612775_6034840796677691422_nKirk Reed, Co-owner
Kirk has been enjoying CrossFit since 2007 and became a coach in 2008. After spending way too many years not having fun or making gains at his regular “Globo” gym, he found CrossFit and quickly cancelled his Globo gym membership.

“When I first started CrossFit, I was in horrible shape and I had no idea,” said Kirk. “For some people, that realization makes them quit because they know they have a long road ahead. For others, like me, it serves as motivation. You have work to do, but you are willing to put in the effort and make changes to your lifestyle. You set goals and you work as hard as you can to reach those goals.”

Kirk loves working out with a big class, with barbells and kettle bells and chalk dust flying everywhere.

“It’s hard to explain CrossFit to people. You have to experience it and feel the energy in the room during a group workout. The team atmosphere and community that is built at each gym is what sets CrossFit apart. The camaraderie between the athletes, whether you are 20 or 60 years old, is what made me fall in love with it,” says Kirk.

Kirk is a graduate of Ithaca College.

You can reach him at  Don’t wait. If you’re like Kirk, or many other CrossFitters out there, you’ll wish you found CrossFit sooner.

Level 1 CrossFit trainer, June 2008
CrossFit Level 2 Coaches Prep Course
CrossFit Barbell
CrossFit Olympic Lifting
CrossFit Strongman
CrossFit Endurance
CrossFit Kids


Michelle Connelly became an A.C.E. certified personal trainer in 2005 because she believed a higher level of functional fitness – not just bigger biceps – was possible for her clients and herself. It wasn’t long before she became discontented with all the machines, sub-par fitness programs and misinformation of the mainstream gym culture. In 2008, she discovered CrossFit and was so enthused with the methodology and results that she earned her CrossFit Level 1 Trainer certification before the year was out. Michelle also actively practices yoga and is currently focusing her yoga study to enhance recovery and injury resistance in CrossFit and other hard-training athletes.

Michelle graduated from the University of Maine with a degree in Anthropology. She’s researched traditional lifestyles in both Mongolia and Australia and lived in both regions. In Mongolia she studied nomadic herding: she lived in a ger (or traditional house), milked the yak each morning, herded camels and even rode reindeer.  In the Western Sandy Desert of Australia she lived and hunted with the Mardu Aborigines which are famed for their “fire farming” hunting technique. These experiences laid the foundation that would later lead her to find and embrace both CrossFit’s function-based fitness and a Paleo diet and lifestyle.

Level 1 CrossFit Trainer
CrossFit Olympic Lifting
ACE Certified Trainer
Holistic Fitness Trainer


Monica Lopes

Monica is a registered and licensed occupational therapist working in a school setting with children from kindergarten through second grade.  She has 7 years of experience working with pediatric and adult populations.  A graduate of UNC Chapel Hill, she went on to obtain a Masters degree at Sacred Heart University in Fairfield, CT.

She caught the CrossFit bug in late 2010 as a means to fuel her passion for exercise, which had previously been dominated by gymnastics.  Monica has been involved in gymnastics since the age of 3.  Her gymnastics career has included competitions at the regional, national, international and collegiate levels for over 18 years.  In 1993 she participated as a member of the U.S. Junior Olympic National team, in 1995 she qualified for the Mexican World Championship team and the Mexican National Olympic team.  And in her collegiate years, she helped lead her team in winning the first UNC gymnastics EAGL team championships in 2002 as co-captain.

Gymnastics has played a major role in defining many experiences and opening opportunities.  Coaching gymnastics for over 10 years, Monica saw an opportunity to integrate her education and gymnastics experience, creating a recreational program for children on the Autism spectrum.  Started in 2005, and still running at Dynamite Academy of Gymnastics in Waterbury, Connecticut, The Rockets program, as it is known, was featured on Fox 61’s Fox Focus with Susan Christensen and in the Republican American newspaper.

Master’s of Science in Occupational Therapy – Sacred Heart University.
CrossFit Level 1
CrossFit Kids
Member of the U.S. Junior Olympic National team, 1993
USA Gymnastics member
Placed 13th in the North East in the 2012 CrossFit Open
Placed 20th at the 2012 CrossFit North East Regionals at Reebok Headquarters

RichPic10606514_831526330192823_7978977305450233098_nRich Boucher was introduced to Crossfit in Feb. 2008 and it immediately became a love affair. Rich’s athletic career consisted of softball and later, running. “I’ve always enjoyed running. I’ve completed a couple of marathons and running was always my main source of fitness and weight control. Crossfit changed my life and I discovered what fitness truly is”. Rich earned his Level 1 Crossfit Cert. in Aug 2008 and has been an active Crossfitter involved in learning and helping others be better.

Rich set a goal early in 2010 to qualify for the 2011 Crossfit Games Masters. After joining fulltime at Crossfit 203, and with the training and guidance of Melissa and Kirk, made it to the Crossfit Games in Carson, California finishing #7 in the world (Masters 60+). “We learned so much  about training and achieving fitness goals especially with older athletes like me that I want to share with everyone.”

Rich served as a Judge throughout the 2011 Crossfit Games Northeast Regionals at the Reebok World Headquaters in Canton, Mass.

Rich coaches our Master’s Class every Friday at 5 pm, and Sunday at 10:30am


CrossFit Level 1 Certified Aug. 2008
7th Place finish at the 2011 CrossFit Games, 60+ age division
CrossFit Mobility
First Aid/CPR Certified

Weighted PistolSarah Lorenzini

Sarah Lorenzini graduated from the Hartford Conservatory for Dance Performance and Pedagogy and has been a dance instructor for 15 years. While in the Army National Guard she was an instructor on the Health and Wellness team, and is currently a UPFM (Unit Physical Fitness Manager) for the 103 Civil Engineer Squadron Air Guard unit.

She earned her Level 1 Certification in January of 2012 and has been coaching at CrossFit 203 ever since. While at training in Ft. Leonardwood, MO, she also coached at CrossFit Dropping Plates in St. Roberts, MO.

Level I CrossFit Trainer
CrossFit Gymnastics
CrossFit Olympic Lifting
CrossFit Mobility
CrossFit Kids


BrianPicDSC_4522-2-219x300Brian Smith

Brian is a commercial helicopter pilot and has been a helicopter flight instructor for over 10 years. His love for flying has become overshadowed by CrossFit, first as an athlete, and now as a coach. He earned his Level 1 in July of 2013 and is always looking to continue his CrossFit education with additional seminars and courses. If you like the barbell, you’ll get along nicely with Brian!

Level 1 CrossFit Trainer July 2013
CrossFit Strongman
CrossFit Olympic Lifting
Fubarbell Olympic Lifting