September Member Spotlight!!!!

September 18th, 2017 by admin

Our Member Spotlight for September is LIVIA!!!!!! Livia quietly gets work done day in and day out here at CrossFit 203. Always working HARD! And as you can see in the before and after photos, it has worked! Not only that, she is getting STRONG! She just hit a PR 183lb back squat on Saturday, participated in her first ever CrossFit Competition this past month, and was tossing around heavy dead lifts during Sunday’s partner workout. She is starting to put up BIG numbers and always brings a fierce competitive edge to working out. Not only that, she has her pull-ups going and has her eye on muscle-ups now. Livia is one of our most consistent members, always here for 6 or 7 pm classes and starting her weekend mornings right Saturdays and Sundays at 9 am. She hasn’t even been here a year yet and she is already doing big things. Keep it up Livia!!!!!

Name: Livia Rocha

Where are you originally from?

I’m originally from Brazil and I moved to the USA in 2004 with my family. Since then I have lived in Danbury, CT.

What high school and/or college did you attend?
I attended Danbury High School and Naugatuck Community College.

Favorite sports teams:

I’m not a big sports person, but I do enjoy watching Real Madrid playing, the Golden State Warriors, and Brazil national soccer team.

What do you do for work?
Now I’m a stay-at-home mom.

When and why did you start CrossFit:

I started CrossFit at the end of last year. If I’m not mistaken, it was November of 2016. Well, I wanted to lose weight and I was having a hard time going to a regular gym. I even tried getting a personal trainer for a few months and Bootcamp, but both failed to show any results. I also remember that my brother wanted to start doing it, so he showed me some videos of it and I decided to give it a try.

Favorite and Least Favorite Lift?:

My Favorite lift is probably back squats; I’m comfortable doing it. Least favorite is overhead squats!

What was your first workout, and what did you think after finishing?

Quite honestly I don’t remember my first workout, all I remember was how much my body was hurting from it. BUT, after I finished I felt like I accomplished something big and it kept me coming back for more!

Greateast CrossFit Achievement so far:

My greatest achievement so far was getting stronger and being able to do my first HSPU and DU. When I saw people doing it, I thought I was never going to be able to do it. Another accomplishment is that I convinced my husband to join CrossFit 203 and now he loves it just as much as I do.

CrossFit Goal for 2017 and beyond:

My goal is to continue training hard with the same dedication I have now, get more comfortable with my OHS, and maybe do my first muscle up!

One interesting thing about yourself not related to CrossFit:

I have a thing for birthday parties: I like decorating them, creating themes, ideas, crafting, etc. Another thing is that I have always loved to dance.

Complete the sentetense: “CrossFit should be…..”   Be a part of everyone’s life. It teaches you so much about yourself and how to have a healthier lifestyle. For me CrossFit goes far beyond of just having a beautiful, toned body. It creates in me the desire to always overcome, to believe that I’m capable of so much more than I could expect.

If I’m not at the box, you can probably find me:  

Hanging out or taking my children to after school activities, home, at my mom’s house baking or cooking, or at Michael’s crafts store.

Other comments?: A huge thank you to all of the excellent CrossFit 203 coaches and awesome members!


This is the earliest photo I could find of Livia and she was already about 2 months into CrossFit. Let’s just say she quickly graduated from that 15-pound bar!


Here is Livia at a Strongman Class a few weeks ago looking lean and mean!





Gearing up for Fall!

September 11th, 2017 by admin

First of all, our apologies for the lack of blog content this past week!  Our computer suffered an untimely death after getting caught in the middle of a toddler WOD that involved furniture box jumps.  Other than that, it’s been a great start to September around 203, let’s keep the momentum going!  For those we’ve missed this past week. we hope your back to school schedules are getting into a routine…and we expect to see you all back in here this week!

A huge congrats to everyone who competed at the Hook’d  2 Hops event on Saturday! It was a fun time and we were lucky to have an amazing crew of folks there to cheer us on as well as a great day of weather. We loved seeing all of you throw down and work so hard. Congrats to Kasey, Natalie, Damien and Damon for making the podium in the scaled division!  Thanks to CrossFit Hook’d for a great competition for a good cause!  Now that Hook’d 2 Hops is done, it’s time to set our sights on another event we do every fall!  The Battle for the Bell over at CrossFit Strongtown will take place on Saturday Oct. 21 this year. We think the format will be the same as previous years with teams of 4, but will post once more details are released.   This is always a fun event!

Also on tap for October is our annual Fall Nutrition Challenge!  Stay tuned for more details!

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I truly enjoy making you all do the “Roxanne” warm-up!

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Yup. This.

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Shayna finishing up her set of 20 deadlifts during “Lumberjack 20″

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Jane looking great with her OHS!

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Stacey hitting a C2B rep while Natalie stands with a DL

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Justing and Mike L. getting after those pull-ups

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Pat, Alberto and Jason

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Brian at the bottom of one of those lovely DB cleans

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Those v-ups were tougher than expected!

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Rita and Marie setting up during Thursday’s 9:30 am class

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Jon in the middle of a set of pull-ups
















Class Time Change!!!!

August 31st, 2017 by admin

We have some good news for the parents out there in 203 land!!  With school starting back up, we are moving our 9 am class to 9:30 am on Monday through Fridays during the school year. We have heard from numerous parents who say they have trouble making it to 9 am because of school/day care drop off and their crazy morning schedules. We hope this will take some stress away from your (and our!) busy mornings with the kiddos, and allow you to hit more workouts during the week.

This new class time will begin on Tuesday, Sept. 5! It starts on Tuesday because we have a modified schedule for Monday. For Labor Day, we will have ONE class, at 9 am! Hope to see a BIG group there!

One weekend note. There will be no Open gym at 11 am on Sunday. If you want some Open Gym time, show up bright and early at 8 am!!!!


Kelly squatting heavy!!!!


Just another typical day for Elsa, squatting a ton of weight


That feeling when you get PR!!!!! Congrats Tony!!!


Olivia flying over that box during “Dunn”


Air Amber!


Teresa getting PLENTY of height over that box


Congrats to Steve on getting his first muscle up on his VERY FIRST TRY! Not sure if I’ve ever seen that before. Impressive man!


Cat looks great here, but man those lunges were brutal!

Cat looks great here, but man those lunges were brutal!
















The Challenge

August 24th, 2017 by admin

We had a nasty little workout last week that started with the assault bike, which got me thinking about that f-ing machine. I, like many of you, have a love/hate relationship with that thing. When you’re pushing hard, I’m not sure if anything hurts more. THE BURN! EVERYWHERE!!! But at the same time, I look forward to these workouts because I embrace the challenge. I want to get better on that bike. I feel like if I improve on that piece of equipment, it means I’m getting better and in some pretty good shape!

I think facing a challenge is why classes like barbell club has been packed lately. We have been doing a lot of snatches and cleans recently, and those are tough lifts. You get a slight obsession with improving. You hit a few reps that feel SO smooth and you can feel everything coming together……and you want that feeling more. You want that feeling every single rep! But it takes work, and you look forward to that work. You know it isn’t and won’t be easy, but you dive into it!

And I think that’s why we all fell in love with CrossFit. The challenge. There is always a new challenge to face (along with 20 other challenges you are still working on!). In my previous fitness (or lack thereof) life, I was NEVER challenged. There was no place I wanted to go. No specific accomplishment I wanted to reach. Nothing. My main goal was just to not be bored to death every day at Planet Fitness. I look back and see how truly bored I was.

In that sick way we all know a little about, I can’t wait for the next assault bike workout already!!!!


The 9 am crew starting that first set of 10 TGU’s Monday


Amber looking solid with her hip extensions


Teresa, Michelle and Kylie looking great with their pull-ups!


Stephanie landing a heavy power clean


Alice locking out a push jerk


Livia trying out that axel bar at Strongman class


Shayna, Kim and Ihab starting a set of 10 deadlifts this afternoon


Leslie setting up for a lift










August 16th, 2017 by admin

August is all about COMMUNITY here at CrossFit 203. We have some cool things planned and our focus is on all of YOU and your experience at the gym.

As you know, the big event is our Beach Party, which is scheduled for THIS Sunday afternoon, Aug. 20. If you haven’t already, please RSVP ASAP! Right now, the forecast for Sunday looks amazing so hopefully it stays that way! We’ve got a pizza truck coming to serve some amazing local artisanal pizzas, a beach for cooling off, cornhole, horse shoes…and a field just waiting for a pick up soccer game to go down.  Hope to see everyone there!! 

We are also looking to do another Yoga night later in August. Stay tuned and we will let you know when we nail down a date and time. 

And, the highlight of every year, fantasy football is almost here and we are planning on doing the draft Wednesday night, Aug. 30, at 8 pm. We will have wings and beer there for everyone. We have 10 people committed but could make room for TWO more if we have interest. Let Kirk know ASAP!  

We released our “House Rules” last week and will be working to get all of them displayed around the gym so you can see them every day. Sometimes, we need that little reminder.

Let’s finish August strong everyone!!!!


Cathy looking great with her split jerks Tuesday!


Brook making those heavy kettle bell swings look easy!


Erica clearly liking those ring rows today!


Kim working hard with those swings


After missing 87 straight bench sessions with us, Steve finally showed up on Bench Day!!!!!
















CrossFit 203 House Rules

August 9th, 2017 by admin

Community has always been at the core of what CrossFit 203 is all about.  With our growing community we thought it was important to remind everyone of some basic ground rules.  We have adapted a list of “House Rules” to make your experience at 203 the best as humanly possible.  These are a way for 203 members to help keep the community awesome, keep the gym in working order, and maintain an environment where EVERYONE feels welcomed and comfortable! 

• Respect each other. Show respect to the coaches, yourself and fellow athletes.

• Introduce yourself to anyone you do not know or recognize.  We’ve got an amazing and diverse community here, make sure you get to know everyone! 

• Clean up after yourself. If you move something from its home in the gym, be sure to bring it back after the workout is done. It is not the coach’s job to clean up after you.  This also applies to any excessive chalk/sweat left on the gym floor, a quick wipe down is much appreciated. 

• Be on time. Get caught in traffic? No problem, it happens….we are happy you are here!  Jump on a bike and get in 25 calories before asking a coach for direction on additional warm up. 

• Train with integrity. If you miss a rep, don’t count it. If you didn’t move full range of motion, don’t pretend like you did. Even if no one else notices, you will know and you owe yourself more than that.  

   Cheer for each other!  Everyone can use encouragement to push harder, finish faster, be better, or get one more rep!  

   Wait to put away your equipment until the last athlete has finished their work out!  They could probably use a friendly face to support and encourage them, instead of seeing you put your equipment away! 

   Communicate!  Talk to your coaches regularly about any injuries, scaling, concerns, etc.  We want to help! 

• Have fun while your lungs are screaming, your muscles are on fire and you’re missing every double under. SMILE! This stuff is supposed to be FUN!   

• Leave your ego at the door. There is no room for it here and it can wait for an hour outside.


Josy working hard with those sledge hammer hits!


Kasia climbing over the box


Loved playing in the truck yesterday!


Avery getting over the 30 inch box


Rich’s arms looking ripped as he hops into the truck!


Kylie looked great with those handstand walks!


Arun moving the 150-pound sandbag


Livia moving fast with the 100-pound sandbag







203 Games Week and Nutrition Lecture

August 6th, 2017 by admin

The 2017 CrossFit Games concluded Sunday evening….we hope you got to see some of the action from Madison, WI. It was quite the finish on the women’s side!!!! If you didn’t, well, don’t worry because you can get a little taste of the Games here at 203 this week. Every workout we have planned this week is a version (sometimes with modifications, sometimes the exact workout) of a workout you saw at the Games. We also chose a couple cool workouts that the Masters Division did at the Games. The individuals, teams and Masters all did different workouts, so we had plenty to choose from!

An example of modifications we will offer……you might see ascending cleans at some point this week….but the final bar for us DOES NOT weigh 350 pounds. Every workout can be scaled to your level.

For anyone interested in learning more about nutrition, we want to invite you to the gym Thursday evening at 6 pm. One of Coach Melissa’s duties as a member of the CrossFit Level 1 staff is to deliver the nutrition lecture. She’s offered to share her knowledge in front of an audience of anyone looking for guidance. If you want to learn more about nutrition, this is an easy way to get the ball rolling. Meet in the PT Office. It should take around 1 hour.  Looking forward to seeing folks there!


Rose Marie working through a set of ring rows


The Saturday 9 am crew working hard!








Games Coverage and Friday Gymnastics!

August 3rd, 2017 by admin

How can I watch all the CrossFit Games coverage this weekend?!

CrossFit will use Facebook update groups to let people know when events are live, so be sure to join and set your notifications so you don’t miss the best action. Known events and times will be scheduled in advance, and the Studio team will break live announcements as they happen on site. For full schedule information, download the CrossFit Games app or visit

* Please note the Games will take place in Central Standard Time.


New for 2017: Fans can catch two hours of competition coverage on CBS Sports Network at the end of each day of competition, Aug. 3-6, starting at 10 p.m. ET. And don’t miss the live coverage on Saturday, Aug. 5, on CBS Television at 1 p.m. ET/12 p.m. CT (also available digitally on CBS All Access).

The CrossFit Games stream is available for free on and the CBS Sports App for mobile and connected TV devices (OTT). OTT devices with the CBS Sports App include Roku, Apple TV (3rd gen. and 4th gen.), Amazon Fire TV, Xbox One and Windows 10. No authentication or sign-in is required to view this stream on any device. CBS Sports Network is widely available through all major cable, satellite and telco distributors. Use the CBSSN channel finder to find your channel. CrossFit will also be added under “Watch” on the CBSSN homepage once coverage begins.


Coach Monica is still on vacation so Coach Melissa will take over the gymnastics class again this week!  Tomorrow’s class will focus on the muscle up, and be geared for ALL athletes! Come get some drills to help build basic strength in the dip and pull up for the beginner athlete, work and strengthen the transition for the intermediate athlete, and gain strength/endurance in a strict muscle up for the advanced athlete.  The class will start with some classic Coach Monica conditioning, transition to some skills and drills, and finish off with a nice spicy gymnastics metcon! 

Hope to see you there!




Gabby finishing up a minute of KBS’s on Wednesday


Dallas and Owen hitting the 30-inch boxes


Steve looking strong with his swings!


We got a little weird at Strongman Class


Congrats to Craig on getting up that rope!


Livia hanging out at the top of the rope


Alice getting her first shot at rope climbs and she crushed it!


Shaun ripping through his thrusters






WHEW! Thursday

#SmashedBySolla and Games Week!!!

July 31st, 2017 by admin

We have ONE more guest week of programming and it kicked off today with Coach Solla week. First of all, some of our newer members may not know Mike yet. Mike is busy with his studies since going back to school and he comes to the gym when he can, which isn’t as often as he or we would like! But, he is here coaching the noon class once or twice a week! Be sure to get here and thank him for his workouts. #SmashedBySolla

Also, this Wednesday kicks of the 2017 CrossFit Games! You can watch all divisions (Open, Teens, and Masters) compete on the CrossFit Games website, Facebook Live and

Live and post-event coverage will air on CBS, with additional preview shows, daily recap shows and an eight-episode, documentary-style series on CBS Sports Network. As part of each hour, CrossFit will air spots about the CrossFit community and show how viewers can find a nearby affiliate. 

The 2017 Reebok CrossFit Games will be the best-attended event in CrossFit’s history, with an all-new venue and format. Keep track of all the action in Madison by downloading the event app.

Bottom line….be prepared to get very little done this week at work!  We’ll be streaming live coverage all weekend long here at 203! 


Robin getting under a clean


Reagan setting up for a lift!


Pat and Kasia getting work done, meanwhile….



…….Carlos played the role of baby whisperer


Sarah starting her set of 10 cleans









Party Time!

July 27th, 2017 by admin

Party Time!!! Mark your calendars! We are hosting a Beach Party at our place on Sunday, August 20th! This will be open to everyone at the gym and your kiddos. There will be plenty of stuff for the adults and kids alike; swimming, paddle boarding, corn hole, horse shoes, and of course plenty of drinks and FUN! If anyone wants to drive a boat over, there is room for two extra boats at the beach. Just be sure to let us know to ensure you have one of the two spots.

But the best part? If we get enough of a response, we will bring in a food truck for dinner in the afternoon.

We will follow with a facebook invite to everyone with our address and details, but just wanted to get it out there on the blog so you can mark your calendars. If you don’t have facebook and want the info, let us know and we can email it.

Looking forward to seeing everyone there!!!!

We are excited about the party but SO sad that tonight was Lauren's last class with us. She will be relocating and we will miss her. Lauren became such a fit, strong athlete and we couldn't be prouder of your progress. Good luck with your new venture!!!!

We are excited about the party but SO sad that tonight was Lauren’s last class with us. She will be relocating and we will miss her. Lauren became such a fit, strong athlete and we couldn’t be prouder of your progress. Good luck with your new venture!!!!


Beautiful day for some running on Wednesday!!!


Owen getting his first shot at rope climbs! Made them look easy!


Shayna making her way up the rope


Congrats to Stephanie on her first ever rope climbs!


Melis and Jack working on a set of HSPU’s