In-House Teams Released!!!!

October 20th, 2016 by admin

The teams are ready for next weekend’s in-house throwdown!!!!!! The teams are below. The L3 athlete is listed first, followed by the L2 and L3. We have some teams that have a pair of our higher level L2 athletes on it. For those teams, you can choose, depending on the workout, which athlete will handle the L3 and L2 work loads. We can chat more about this as the workouts come out.

We have a little over a week, so get together with your teammates and be sure to get a game plan for the workouts. ALSO, get your uniforms/outfits/costumes ready. We will be handing out a vital bonus point for best team outfit. It will almost be Halloween, so be creative folks!!!!!

As you can see below, we have ONE team that isn’t quite finished. We need a L2 athlete for team 15. I wonder if we have any L2 athletes who haven’t signed up??? (Shayna, Lauren, Vicky, Justin (both of you), Stephanie, Christian). Hmmmm…maybe we will think of someone????

Team 1
Kelly H.

Team 2
Stephanie S.
Kelly M.

Team 3

Team 4
Mike Leo

Team 5

Team 6
Melissa P

Team 7
Mike Lig.

Team 8

Team 9

Team 10
Mike D.

Team 11

Team 12

Team 13
Mel D

Team 14
Sara H.

Team 15
Mel M.

Thursday's WOD (we forgot the camera...we will post pics and other boards this weekend!)

Thursday’s WOD (we forgot the camera…we will post pics and other boards this weekend!)

In-House WOD #1

October 18th, 2016 by admin

The first workout for the upcoming CrossFit 203 in-house throwdown is ready for you all! See below.

3 Rounds, 1 minute at each station for max reps
A.) Row for calories
B.) Step ups or weighted step ups (L3: 45/25# to 24/20 box), (L2: 25/15# to 24/20 box, (L1 non-weighted to 20/16 box)
C.) Wall Ball (L3: 20# to 10 feet/14 to 9 feet) (L2: 20# to 9 feet/14# to 8 feet) (L1: 14# to 9 feet/10# to 8 feet)

L3 athlete will start the workout at station A, L2 will be at station B and L1 will start at station C. After 1 minute completes, every team member rotates to the next station, clock keeps running for a total of 3 rounds.

There will be 3 scores for this workout; total cals rowed by all 3 team members, total step-ups and total wall ball shots.

Last call for anyone who wants to compete. Contact Kirk or Melis ASAP if you are in!


Marie with some 6 am deadlifts!


Sunday pull-ups during the partner workout


Melis breezing through those back squats on Sunday


Jess looking strong at the bottom of her squat


Christian solid with his ring push-ups


Mike T. starting a set of kettle bell swings


Eliana (and everyone else) loving this October weather!!!!







Looking Back at the Bell!!!

October 16th, 2016 by admin

dsc_6102Congrats to everyone who competed at Battle for the Bell on Saturday! Thanks to all our members who came out to support those competing and thanks to everyone at CrossFit Strongtown for putting on another great event! We got lucky with weather once again (despite a very chilly start) and enjoyed some competition, food, fun, and beverages on a beautiful fall day.

Check out our facebook page for tons of pictures from the day!  Lots of PR’s on the clean complex event and a 4th place finish in the Little Bell division!  We are so proud of all the effort and sportsmanship we saw on Saturday!

Remember, we have our own competition coming up…..our third annual in-house throwdown is fast approaching on Saturday, Oct. 29. We CAN accept some last minute participants (Tuesday is the latest we can accept names). This week, we will be releasing the first workout of the event, and the teams. Each team will have a level 3, level 2 and level 1 athlete. Can’t wait!


Brenden grinding through those lunges


Kendra flying over the bar with her lat hop burpees


Peter making the lunges look easy


Mike Leo locking out a push jerk


Brian flying through his lunges


Kaila heading up the rope



Sunday partner workout

Weekend Updates and Good Luck Competitors!!!!

October 13th, 2016 by admin

Good luck to everyone competing at the Battle for the Bell this weekend! We have a handful of teams competing in both the RX and scaled divisions….we can’t wait to see everyone throw down!!!!! The action starts at about 9 am with the first of four heats. Our competitors would love a cheering section, so stop by if you can! We will be at CrossFit Strongtown, located 1432 Old Waterbury Road in Southbury. It’s just off exit 16 on 84.

We will bring a tent for everyone to keep your stuff and hang out for the day. Remember to bring food, drink and a chair!

We will have ONE class on Saturday morning at 9 am. So, if you aren’t competing, hit the WOD and then head over to Strongtown!

FRIDAY 6 AM CREW!!! Thanks for your patience…the shower is now working. Also, Kettlebell Kitchen will be there at our early classes tomorrow to talk about what they offer….so you may get some free, healthy breakfast!


Kristen looking strong with her lunges


Frankie lunging it out!


Lisa locking out a heavy thruster


Rich heading up the rope


Welcome back to Vicky, back from her wedding and honeymoon!!!!!


Kevin and Arun getting strong with their pull-ups


Owen clearing the 30-inch box


The Thursday 5 pm class starting the Lurong Challenge workout


Damon and Perry snatching


Craig looking good with his first pull


Monica landing a snatch







This Week

October 9th, 2016 by admin

Just a few reminders for you to start the week.

1.) We will run a FULL schedule tomorrow (Monday) for Columbus Day. If you have a day off….be sure to come to the box!!!!

2.) You have until Friday to sign up for our in-house throwdown, which will go down on Saturday, Oct. 29. We have around 30 names on the board and I KNOW we can get more! You don’t want to miss this, folks!

3.) ROPE CLIMB WARNING for Monday. Be sure to bring your high socks!!!!


Sarah, Teresa and Steve C!


Alberto working those muscle-ups


Paula getting after the tire flips


Michelle B. leaning into that tire


Mike Leo getting better and better on those rings


Moves and Victor repping out some MU’s at the 7 pm class


Lauren locking out a strict press















Steve Gleason

October 3rd, 2016 by admin

I was recently given a reminder of how lucky we are here at CrossFit 203. It was a reminder that we are all fortunate just to be able to work out and use our bodies like we do. Have you ever thought about that? We are all some version of “healthy” and I think we sometimes overlook that.

My reminder came from a former football player named Steve Gleason, who played for the Saints. He made perhaps the most famous and important play in team history when he blocked a punt, which led to a victory in the team’s first home game since the city was ravaged by Hurricane Katrina nearly two years before. The game happened on Sept. 25, 2006 (they recently celebrated the 10th anniversary of that game). That blocked punt, and victory in the game, helped the city with its recovery. Watching the clips and seeing how the city rejoiced and came together, you can’t help but get emotional.

steve-gleason-sean-payton-0913However, that’s only the beginning of Gleason’s story. He was diagnosed with ALS in 2011. Gleason became trapped in a body that doesn’t work, but he still lives his life and serves as inspiration to many. There is a movie about it and if you google his name, you will see plenty of material.

I thought about him at the gym the other day. What would he give to be able to work out with us? What would he give to be able to just hold his young son? Yup, in addition to everything, he and his wife found out they were pregnant soon after Steve got diagnosed with ALS.

I’m not ever going to the CrossFit Games, but I couldn’t care less. I’ll be at the gym working out whenever I can to try to be the strongest, fittest version of myself. How strong will I get? How fit will I get? I have no clue. But I’ll find out. I’ll be there having fun with all of you and try to make this the best and most kick ass community ever. 

Remember Steve and the HUGE number of other heroes that are no longer able to use their bodies in a capacity we often take for granted.  The next time you want to just stop during a hard WOD, or turn around and walk out the door when you see something you dread on the whiteboard, remember that YOU CAN…and go after the workout with all you have. 

After reading this, I imagine I’ll see you all at the box tomorrow. Let’s get after it.



Migs looking comfy under this hang clean


Tony cycling through those hang squat clean thrusters


Amber locking out a thruster


Eliana during that tough Sunday partner workout



The 9 am crew attacking the Monday workout


Awesome to see TP back in town!!!!!


And #strongjackie


Amazing energy at the 5 pm class tonight!

Amazing energy at the 5 pm class tonight!









In-House Competition!

September 29th, 2016 by admin

Save the date!!  We are excited to announce that we have a big plans for Saturday, Oct. 29!  CrossFit 203 will hold our annual In House Team Throwdown!

We haven’t done an in-house throwdown in a while….too long, but for our new members, we will put together teams of 3 (a mixed team of a level 1 athlete, a level 2 athlete, and a L3 athlete) and hold a competition at 203 for our members only. We have done it twice before and it was so fun, we are excited for the next one. We will get a sign-up started on the front white board. We hope to have everyone signed up by Wednesday October 15th the latest. You just need to decide if you want to be a level 1, 2, or 3 athlete. We will carefully design workouts that all of you can do. We will challenge our level 3 athletes while also making sure level 1 athletes can handle the work load. No matter who you are, YOU can do this competition.

The timing also happens to fall perfectly on the eve of our 6 -year CrossFit Affiliate Anniversary!  We would love to have everyone stick around after the workouts to help us celebrate with food and drinks!

It’ll be a fun day at 203. Stay tuned for more details as the date gets closer!  In the meantime…get your name on the board to participate!!


Chris locking out a heavy thruster


Damon finishing up a farmer carry


The Wednesday 4 pm crew starting the worout


Iron Mary


Brenden starting his 100-yard farmer carry


Lou flying through Thursday’s workout



Jane and July during the TGU’s








Inspiration is All Around You

September 26th, 2016 by admin

The first official weekend of fall is now behind us.  There is something about the change of seasons that always inspires change and a fresh start.  One too many Summer Shandy’s, BBQs at the lake, and disrupted summertime vacation schedules have left their mark, and it’s time to reign things back in. The nice thing is, it’s easy to look around and find inspiration…even despite the chaos that is the month of September. We don’t know if you’ve noticed but we have a lot of folks at CrossFit 203 busting their butts and inspiring us to do the same. 

Coach Alexis has been dealt an injury that will take time and patience to recover from. Despite her restrictions, she is at the box nearly every day giving it 100% effort with what she CAN do.  We have a large group of athletes who have committed to do the Lurong Challenge, a 7-week clean eating and performance based challenge. 

During open gym time the past two weeks you will find a number of athletes putting in extra work to get stronger, faster, or prepare for the upcoming Battle for the Bell competition. 

We had 10 athletes this past weekend run the Ragnar Relay, a nearly 200 mile (what?!) team run that spanned around 36 hours through the Adirondacks! 

Furthermore, every week we see moms and dads with multiple children and full time jobs who make it a priority to get to the gym, 6am or 7pm…whenever they can make it happen. Just about everyone who walks through our doors is dealing with something life has thrown at them, whether it’s a hectic schedule, family troubles, etc….you just may not know it.  Despite the challenges, we see how hard everyone has been working.

We have definitely fallen a bit off our own nutrition with summertime coming to an end and the adjustment to back to school craziness.  If you are anything like us and ready to make a change and get back on that wagon of good eating and consistent gym time….just look around you.  There is inspiration to be found everywhere.  Thank you to all our kick ass members who continue to amaze us, hold us accountable and make us strive to be better.   We have great things waiting for us this fall!


Phillip making huge progress with his snatch


Owen’s front squat keeps on going up and up and up!


Mike Leo took to the outdoors for his press/sprint workout


Robin pulling under the bar


Melis and Moves starting a set of muscle-ups


Mike Lig. and Angie deadlifting


Interesting warm-up on Sunday


Kim and Elsa looking strong with their overhead lunges


Rachael going RX during “Fun with Fran”



The 9 am class getting after it

















Free Month of CrossFit?

September 19th, 2016 by admin


Who wants a free unlimited month at 203 right before Christmas?? Thanks to our resident Allstate agent Eliana…complete this “WOD” and it could be YOU!


For Time

-Dial 203-791-9595

-Ask for Eliana

-Quote your auto insurance! We recently began working with Eliana and switched insurance companies. Not only because she beat our previous rates, but also because we TRUST Eliana and we now know exactly where to go if we ever get into an accident….and we know we will be taken care of. Are you in the same boat?  Do you want to see if you can save some money? Then keep reading!!!

Time Cap: October 1st – November 1st

Cash Out: Refer your family and friends!

Yes, you read that right! NO thrusters, NO overhead squats, NO nutrition challenge!

All you have to do is call Eliana for a FREE auto quote.  NO PURCHASE NECESSARY.

Every CrossFit 203 member who calls for an auto insurance quote between October 1st and November 1st will be entered into a raffle for the following prizes:

Grand Prize: One month unlimited membership $175 Value

Runner Up: CrossFit 203 “Swag Bag” filled with some of our favorite CrossFit accessories

All members who complete an auto quote will also receive a pretty cool Allstate water bottle and a Progenex single serve pack….mmmmmmm!!!

If you already have your insurance with Eilana then you will automatically be entered into the raffle. If you are currently insured with Allstate but with another agent, you cannot get a quote……sorry!

Call Eliana, email, text or flag her down at the box!! Let’s try to save you some money on your insurance and get a free month at 203! 3…2…1…go!

Contact Information:
Eliana Rosa
Office: 203-791-9595
Cell: 203-994-3743


Sandra working through those lunges last week


Paula loving those lunges and burpees


The 6 am crew getting after it


Cathy with a sumo deadlift


Migs doing what he does best


Mikki and Stacey looking strong!


When Shayna makes this know heavy lifting is happening

When Shayna makes this face… know heavy lifting is happening


Carlos tossing around some weight




Sunday (forgot the Saturday board pic!)




September Member Spotlight!

September 15th, 2016 by admin
Gary's "before" photo in early May

Gary’s “before” photo in early May

Our September Member Spotlight is our boy GARY!!!! Gary was here for a project for work, and he actually just went back home to Louisiana,

Gary's "after" photos upon going home to Louisiana in early September

Gary’s “after” photos upon going home to Louisiana in early September

but he will be back to finish up the job in a few weeks. In all, he will spend around four months with us and I’m not sure we’ve seen a quicker transformation. Gary’s photos when he first joined us are on the left. He worked hard, came to the gym 4-5 times a week, did extra work on the side, and the results are just amazing (the after photos are to the right).  Gary is a true testament to what hard work and dedication can do. Let me repeat…….you get results like this because of HARD WORK! I’ll keep this a short rant, but too many people these days want results like this….but they aren’t willing to work. Folks, there is no easy route. There is no shake or 3 minute workout that can do this. There is only hard work and dedication. Gary dedicated a lot of time and effort to get to this point. Be like Gary.

On top of all that, Gary was just great to have in class. Always a great attitude, throwing around funny one-liners….and of course the Louisiana accent! We don’t hear that accent much around here!!! Gary will continue doing CrossFit in Louisiana and we will definitely miss his presence around the gym. Good luck with everything Gary! Keep in touch!

Name: Gary Weems

Hometown: Monroe, LA, Quachita Parish High School

Favorite Teams: New Orleans Saints, LSU Tigers

Occupation: Welder on natural gas pipelines

Why and when did you start CrossFit? I started on May 4, 2016. I was unhappy with the way I looked and the poor shape I was in. I knew I’d be away from my family for a few months for work, so I wanted to give them the surprise of a new me when I got back.

Favorite Lift: Back Squat

Least Favorite Lift: Overhead squats!

What was your first workout and what did you think of it? I did my first few workouts during foundations classes. One was a 5 minute AMRAP, 5 burpees, 5 box jumps, 5 wall ball. After finishing the only thing I could think about was the pitiful shape I was in!!!

Greatest CrossFit Achievement so far?: Competing the workout called “Murph” is my best achievement so far. I wanted to finish in under an hour. I wasn’t sure if I would be able to, but I did it!

CrossFit Goal for 2016 and beyond: My ultimate goal is to get a muscle-up!

Additional comments? I think CrossFit 203 has a great group of coaches who take extra time to teach people the correct way to do all the lifts and workouts we do, and really look out for our well-being. It has been great for me to start the road to a healthier lifestyle with you guys.


Starting the partner sled drag WOD


Perry getting his first shot at tire flips


Elsa leaning into that big tire


I think we found Brook’s game face!


Arun switching his grip on the big tire


Peter flying through those tire flips


Christian getting after the altas stones


Monica going solo with the sled drag!