17.1 On The Horizon

February 19th, 2017 by admin

The 2017 CrossFit Open is upon us!  The teams are set, and we are so excited to have over 70 athletes participating this year!  We will offer multiple times to get the workout in each week. All that we ask is that you sign up on whiteboard at the gym. This will ensure we can accommodate everyone and know how many people are competing at any given day and time.  Once the WOD is announced, we will finalize logistics for Saturday morning and offer specific heat times. The times we will offer are below.

Open WOD times:

Thursday 8:15pm- immediately following Open announcement at 8 pm!
Friday: 11am-12pm
Saturday: 8:30am-11:30am
Sunday: 8-9am
Monday: 7a-9am and 3-4pm

Each week our teams can earn points with top male and female scaled and Rx scores, top male and female masters Rx and scaled scores (we will have 2 masters categories; 35-44 and 45+).  There will be additional points every week that will be awarded in categories of: picture of the week, best dressed, spirit of the Open, MVP, athletes who set a PR, and the coveted team spirit award.

This year we are doing something a bit different for team spirit award.  Every week we will announce a category…the team that comes up with the best interpretation/dress/food/ etc of that category wins!  We’ll announce the category every Sunday night.

The first category for 17.1 is “Embrace your Team”… we want to see some creative team names and team spirit displayed this weekend! Shirts will arrive in the next couple days and will be $12 each. You can start dropping off your cash or check on Monday.

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Kristen and Michelle C. working on some heavy Clean and Jerks

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Mel D. is always game to toss some weight around

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Natalie on her way to a nice 150-pound C&J PR!

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Teresa and Mel M. going head to head with their DB Snatches Friday

 

Thursday

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Friday

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Saturday

 

Sunday

Sunday

 

Weekend Notes: Ladies Night!!!

February 15th, 2017 by admin

Just a couple quick schedule notes for this weekend. First of all…….IT’S OUR LAST REGULAR WEEKEND BEFOR THE CROSSFIT OPEN!!!! Get to the gym and let’s have some great training sessions before the first workout is announced on the 23rd! We will have a viewing party at the gym on the 23rd (Thursday) when they announce the first workout. If you want to come see what we have in store for us, and see a group of us throw down right after the announcement, stop by! We’d love to have a big group there!

We have one class cancellation on Friday. The Friday 6 pm class is cancelled because we are hosting a Ladies Night at the box, complete with yoga, food and drinks, and hair and make-up tips from some local professionals, and 203 members, Paula and Stacey P. See you there ladies!!!!

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Jack on his way up with a bar muscle-up on Monday

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Justin grinding through those tough front squats on Tuesday

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Couples who do high box jumps together….stay together!

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The aftermath of the front squat/high box jumps/row WOD!

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Ihab getting up that rope!

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Congrats to Dee on her first rope climb!!!

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Amber making it look easy

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Liv looking good with her OHS’s

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Lia was FLYING up that rope tonight!

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Monday

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Tuesday

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Wednesday

 

THE TEAMS!!!!!!!

February 7th, 2017 by admin

It’s CrossFit 203 Christmas……THE OPEN TEAMS ARE SET!!! We have six teams this year because so many of you signed up. So pumped!!!! Please check the list. If you signed up and don’t see your name, we will add you. AND, we still have time to sign up. If anyone wants in on the fun, let us know ASAP and you will be placed on a team.

Let the smack talking begin!!!!

TEAM SARAH (Team Color, Military Green)
Brook
Cathy
Christian
Jami
Kaz
Kendra
Mindy
Natalie
Sam
Seth
Tony

TEAM KIRK (Team Color, Scarlet)
Amanda E.
Arun
Damien
Eliana
Jill
Matthew
Mike Liguori
Pat
Paula
Robin
Sandra

TEAM RICH/MICHELLE (Team Color, Kelly Green)
Connor
Kasey
Lou
Mark
Mike D.
Rachael
Papa John
Paul
Sara H.
Stephanie S.
Teresa

TEAM BRIAN (Team Color, Black)
Amanda P.
Angie
Elsa
Kelly
Lisa
Mel M.
Michelle B.
Nicole O.
Stacey
Sue
Tara
Vicky

TEAM MELIS (Team Color, Tahiti Blue)
Kim
Jack
Justin
Mary
Mel D.
Melissa F.
Mike Leo
Mikey Moves
Perry
Peter
Reagan
Rita
Stephanie C.

TEAM ALEXIS (Team Color, Royal Blue)
Alberto
Andrew
Carlos
Craig
Donna
Ihab
Kaila
Kristen
Lucy
Rose Marie
Shaun
Steve C.

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Lots of pain faces with those DB OH lunges today!

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Working hard!!!!

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Eliana and Mario

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Tuesday

The Super Bowl and CrossFit

February 6th, 2017 by admin

As most of you know, yesterday was Super Bowl Sunday. I listen to a lot of sports talk radio and, of course, there was a nauseating amount of pre-game coverage all week.  I heard a lot of former players get interviewed……former star players who had long, successful careers. ALL of them had a similar take on life after retiring from football.

They missed the locker room. They missed the guys. They missed the camaraderie. They missed the competition, whether it was during practice or game itself. They all seemed to miss it A LOT!

You know me. My first thought was…..they need CrossFit in their lives. Most of the guys I heard from are still in their 30’s, 40’s or 50’s and in decent enough shape. They want camaraderie? Competition? A locker room atmosphere (see our 4 pm class for THAT atmosphere!). THAT’S WHAT WE DO!!!!

These guys all miss being a part of the team. They take up golf and go with their buddies. Ok….that’s fine and can keep you busy for a few hours. But it’s not enough. It sounds like they are all still looking for something. Something to join. To be “teammates” with people again. To be challenged, and pushed outside their comfort zone. 

I fell in love with CrossFit because I feel like I’m teammates with all of you. Our “team” continues to grow with the CrossFit Open looming. I love throwing down with a big group of you……grunting and sweating together. This gym is our locker room/club/fitness routine/frat house all in one. Every day I am pushed to be a little bit better because of all of you and the hard work and dedication I see in everyone.

In the end, I think everyone wants to belong somewhere. We all know people who are looking for something to join….to be a part of something. Look no further than our front door!

SO thankful for CrossFit….and for all of my teammates at 203.

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Kristen working on those heavy thrusters on Friday

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Alexis flying through her muscle-ups!

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Mindy…..BACK AT IT!!!!!

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The Saturday 9 am army grinding it out

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Jane and Judy finishing up their step ups!

 

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Throwing down with Walsh today!

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No one finishes alone

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Friday

 

 

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Saturday

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Sunday

 

Monday

Monday

 

 

Almost Deadline Time!!!!

February 2nd, 2017 by admin

We have seen an amazing turnout for the 2017 CrossFit Open so far!  We are looking at over 60 athletes ready to go!  There is still some time for you to sign up, just make sure your name gets on the board by this Sunday AT THE LATEST!If you can’t make it into the gym before then, just send us a message and we can mark you down.

 Don’t do this for the competition….do this to be a part of CrossFit 203′s BIGGEST community event of the year!  Do it to enjoy some great friends who have the same warped idea of fun and fitness as you do.  Do this to commit and hold yourself accountable to testing your fitness and supporting your fellow athletes.  Do it for all the free beer we give out after the workouts! If you are on the fence, or have some concerns…please come and talk to one of the coaches.

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The ladies of the 9 am had the rare opportunity to cheer Alexis to the finish!!!!!

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Marty cycling through power snatch reps

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Damon tossing around that 95 pounds

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Kaz looking good!

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Pete working through a set of GHD sit-ups

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Vanessa spotting Judy on the bench press

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How much ya bench 5 pm class!?!?

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Mike loving the DB lunges

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Pat and Kaila coming at you!

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Monday

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Tuesday

 

Wednesday

Wednesday

 

Thursday

Thursday

CrossFit Open Sign-up Deadline!

January 29th, 2017 by admin

It’s the end of January and we are less than a month away from the 2017 CrossFit Open! We are happy to see that almost 30 people have signed up already. We know many, many more people still need to register. If you plan on doing the open, YOU NEED to sign up by THIS FRIDAY! We would like to make the teams next weekend. Once the teams are set, we will order the t-shirts to ensure they arrive by week 1, and the smack talking can begin!

If you are on the fence about doing the Open, listen up. Come closer. Closer! CLOSER!!!!

JUST DO IT!!!!

It was such a fun time last year and we know it’ll be even better this year with a huge group of us signed up. We are in this for the fun of it. No need to put pressure on yourself or get all worked up. This is our biggest community event of the year and we want YOU to be involved.

As a reminder, the first workout is released on Feb. 23. We will have a sign-up for anyone who wants to throw down immediately after the workouts are announced on Thursday evenings at 8 pm. We will have a big gathering Saturday mornings from 8- 11:30am to throw down!  Make up days/times will be made available Sunday mornings at Open Gym. If you want one last chance at it, Mondays between classes would be perfect.

You’ve seen the pictures, videos and stories from last year. Let’s add another chapter this year!!!!

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Sandra getting under a power clean

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Thom working hard as usual!

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Jack and Connor getting through 15.5

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Isabella locking out a thruster

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Kim getting cheered to the finish….get used to this, there’s a lot more to come during the CrossFit Open!!!!

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Coming in hot on a Saturday morning

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Mario with a push jerk during Saturday’s workout

 

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Kasey getting aggressive with the sandbag

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Elsa and Alexis going rep for rep with those sand bags!

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Love this pic of Tony showing some intensity with the sandbags!

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Another packed Sunday Masters class

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Tuesday

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Wednesday

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Thursday

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Friday

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Saturday

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Sunday

More Shout Outs

January 24th, 2017 by admin

DSC_8946Time for a new shout out board!!! Again, thank you for keeping this going, but we want even more!!! Keep giving it up for your fellow CrossFitters!

Many highlights from the last board came from PR’s hit at Barbell Club. That crew is hitting it hard and the work is paying off. Carlos hit PR’s of 285 in his C&J and 210 for his snatch. Mike Leo hit 260 for his C&J and put up  a 195 snatch. 200-pounds is right around the corner!

Thank you for the shout out for putting on the Holiday party…..we still can’t believe what a success it was. Coach Rich also got a shout out for playing some kick ass classic rock during Masters Class. I think we will have to stick with that music with the Masters crew!

We also had a shout out for Marlene being back with her 6 am crew, Stacey stringing together her T2B, and for Coach Brian for all his handyman work around the gym. Thanks again!

The new board is up. Have at it!

 

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Some strong ladies working on their pull-ups!

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Justin looking good with his pull-ups

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Kaila setting up for a snatch

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Arun landing a power snatch

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Lauren and Tara looking solid during today’s lift!

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The 6 pm crew

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Monday

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Tuesday

 

New Toys

January 22nd, 2017 by admin

DSC_8921We have some new toys at the gym that we will be using soon! We need to set some guidelines with one of them. As you can see in the photo to the left, we have a peg board up on the back wall (thanks to Coach Brian for taking the lead with putting it up). The board was an amazing gift from Robin and Craig and we are humbled that you would purchase something like this for the gym. We plan on having some fun with it! BUT, this is a piece of equipment most of us haven’t used, and we need to be safe with it.

Rule #1. The board requires very good upper body strength. If you don’t have the ability to do 3-5 strict pull-ups, let’s delay the peg board and keep working your strict pulling strength.

Rule #2. You need to have the big red mat (also in the photo) underneath you when using the board.

Rule #3. NO ONE is allowed to try going all the way up on their first try. Go half way and make sure you can get back down under control. Remember, going up is only half the battle. Getting back down under control is tougher than you think. If you saw the CrossFit Games the last couple years, you saw some of those amazing athletes struggle with the peg board. Once you feel you are ready and can comfortably get halfway up and down, you can try going all the way.

We also have some new Rogue sandbags (at the bottom of the picture to the left). We can use them like atlas stones, but they are much more comfortable on the forearms and shoulders! And, we can do a few more things with them. You just might be seeing them this week.

Oh, and REMEMBER TO SIGN UP FOR THE CROSSFIT OPEN!!!! We are getting close to getting things organized and making plans to create the teams for our in-house competition. Go to https://games.crossfit.com/ to sign up today!!!!!

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Nicole O. driving that bar overhead

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Liguori making it look easy

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Congrats to Kim for getting her rope climbs down!!!!

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Super happy to see Joe back at it and joining in on the nutrition challenge!

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Alberto with a OH lunge at the Friday 6 am class

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The noon crew starting the repeat of 16.1

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Teresa looked strong with her lunges

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Kirk and Eliana finishing up the Sunday WOD with those burpee box jumps

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Of course Jax needed a shot at the peg board

 

Thursday

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Friday

Friday

 

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Saturday

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Sunday

It’s BACK! The CrossFit Open!!!!

January 17th, 2017 by admin

Registration for the CrossFit Open is officially live!!!!! If you were here last year, you know what we have planned. Everyone signs up for the Open, but we will also do our own “in-house” competition by splitting into teams.  We make it a fun competition with each other and it was over-the-top fun last year. We have done the Open every year since it first started, but last year was BY FAR the most fun we’ve had. The Open starts on Feb. 23. Plenty of time to train and be ready!

For our newer members, here is some background. The CrossFit Open is the first step en route to the CrossFit Games this summer in Wisconsin. CrossFit will release a workout each week for 5 weeks and everyone who signs up does the workout and records their score on-line. Everyone is ranked among their respective age group, state, world, etc. That said, you don’t need to be a fire-breather to compete. RX and scaled workouts are released each week, so anyone at this gym can sign up and participate. We want to highlight the fact that THIS IS FOR EVERYONE!!!! YOU, yes YOU can do these workouts and have some fun with us. You can’t hurt your team…..you can only help! So just sign up! It’s only $20 to register. Go to https://games.crossfit.com/ and find our gym and sign up. Keep in mind that you need to join both our affiliate AND team.

Depending on how many people sign up, we will split into 4 or 5 teams. A selection of our coaches will serve as captains. We will assign every athlete to a team and each team will have a wide variety of athletes, from beginners to advanced athletes and everything between. Each team picks a color and will get a CrossFit Open t-shirt. There will be smack talk, friendly competition, and lots of fun!

Each week we will have a huge throw down on Saturday morning, but you will have the entire period between Thursday nights and Mondays at 5 pm to get the workout done. Keep this in mind….there are multiple ways to score. You don’t necessarily need to post a top score to contribute to your team. You will get points for just completing the workouts and recording your score on-line. We will also have “a Spirit of the Open” award, along with other fun categories like best outfit, most team spirit, etc., each week to score points for your team.

Anyone who has participated before will tell you it was worth it. They’ll tell you they had fun and they pushed themselves harder than they ever thought possible. We saw so many great performances the last six years. With the addition of the in-house competition last year, the Open got taken to another level here at 203. We trust it’ll be even better this year!

More information about the Open, and our friendly competition, will be released soon. In the meantime, just sign up!!!! Below are some pics from last year.

WEDNESDAY WARNING! Rope Climb Warning for Wednesday. Bring those high socks!!!!

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Stacey and Alexis did the Open!

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Marie did the Open!

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Natalie did the Open!

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Mel D. did the Open!

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Eliana got her first-ever bar muscle-up during the Open!

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Craig did the Open!

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Ummmm….this happened too

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Lisa did the Open!!!!

 

Friday

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Saturday

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Sunday

 

Monday

Monday (forgot the Tuesday board pic…we will share it later this week!)

 

 

 

January Member Spotlight!!!!

January 12th, 2017 by admin

dsc_7857Our January Member Spotlight is Mike Leonard!!!!  You all know Mike, he is always at the gym….pretty much every open gym, including most of the 8 am Sunday morning sessions, and possibly also at 11 am. He is always working on his lifting or gymnastics skills and he continues to improve at an unbelievable rate! As you can see below, for a guy who used to weigh 315 pounds, he can bang out muscle-ups now! If you work hard like Mike has, YOU can get it done!!! Mike is still a young buck, but he has already overcome a lot in life and he has become such an amazing athlete and positive part of the 203 Family. If one of our barbells ends up bent, Mike will be one of my prime suspects because of the weight he has been able to put up. Just earlier this week, he PR’d his clean and jerk at 260! We are really looking forward to seeing what he can do in the new year. Keep it up Leo!!!!!

Where are you originally from?  New FairField, Connecticut

What high school and/or college did you attend?New Fairfield High school and James Madison high school. West-Conn part time.

Favorite sports teams:I get a lot of looks around the gym for this, but my team is the Philadelphia Eagles. Sorry Kirk. (Editor’s Note: GO GIANTS!!!!!)

What do you do for work? I work at my father’s company as carpenter when I can. I’m about to start a new job in NYC.

When and why did you start CrossFit?: I started CrossFit in September of 2015 because I can’t stand going to a regular gym and sitting on a machine doing the same thing over and over again. I like to be competitive. I also like to be a part of a caring, loving, and supportive community, which you don’t get in a regular gym.

Favorite and Least Favorite Lift?: My favorite lift is probably the clean. I don’t really have a least favorite…..I love all the lifts, but if I had to choose a movement I sort of dislike it would be the split jerk. But I’ve been working on it a lot lately.

What was your first workout, and what did you think after finishing? The first workout I did at 203 was “Wood” on September 11th. I can’t really remember what I thought of it at the time but if I had to guess….. it sucked but I wanted to come back for more and I clearly did. (Wood is 5 Rounds, 400 m run, 10 burpee box jumps, 10 SDHP, 10 thrusters, rest 1 minute after each round). Woof!

Greatest CrossFit Achievement so far: My greatest CrossFit achievement so far is probably just getting stronger and faster and learning to listen to my body, and keeping my back healthy and strong.

CrossFit Goal for 2017: There’s way too many things to list but right now my number one thing is this 405-pound back squat I’ve been wanting for some time. Oh, and I need to continue to improve my hideous split jerk.

One interesting thing about yourself not related to CrossFit: One interesting thing about myself not related to CrossFit is I’m currently going on 4 years cancer free from Acute Myeloid Leukemia. On top of that, I used to weigh 315 pounds. On a separate note, I also have a sick addiction to Ben and Jerry’s ice cream and donuts. I have a genetic sweet tooth so there is absolutely no self-control whatsoever.

Complete the sentence, “CrossFit should….” CrossFit should be a part of everyone’s life. It makes every day tasks simply easier, especially working as a carpenter.

If I’m not at the box, you can probably find me…. working, studying, or in the kitchen eating. I also try to hang out with friends and family whenever possible.

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Rodolpho getting in a set of heavy deads

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Kerry pulled over 300 for the first time, going 305 x 5!

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That’s a long way to go for Mikey and his long-ass condor arms

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Aaron getting over the bar with those L-sit pull-ups

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Three strong women here tearing up the Wednesday WOD (Lisa, Mikki and Elsa)

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Tara setting up for a clean

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Morgan tossed up 235 today

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Everyone enjoys watching Jack lift insane amounts of weight

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The moment Robin landed a PR split jerk

 

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Monday

 

Tuesday

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Wednesday

Wednesday

 

Thursday

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