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… can only help! So just sign up! It’s only $20 to register. Go to 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!!!!


Stacey and Alexis did the Open!


Marie did the Open!


Natalie did the Open!


Mel D. did the Open!


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


Lisa did the Open!!!!











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.


Rodolpho getting in a set of heavy deads


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


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


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


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


Tara setting up for a clean


Morgan tossed up 235 today


Everyone enjoys watching Jack lift insane amounts of weight


The moment Robin landed a PR split jerk
















Well, That Was Fun!!!!!

January 8th, 2017 by admin

Another 203 Holiday Bash is in the books, and this one hopefully didn’t disappoint!  A snow storm put bit of a damper on things, we are sorry to everyone who wasn’t able to make it out due to the weather.  You were missed!  To everyone else who braved the storm, we had so much fun with you guys!!  How lucky are we…our job entails us partying the night away with 70 of our best friends!!  A huge thanks to Best Around Entertainment who kept the party bumping with great music from DJ Stevie, and Bianca for running the bar all night…those Key Lime Pie Martinis were amazing! 

We hit a new PR with not only the amount of booze consumed…but with how fast we proved a handle of fireball could go down.  The party would not have been possible without the hard work and talent of Eliana, and the help of Robin, Donna, Alberto, Mikki, Alexis, Craig, Zach, Mike Liguori, and Natalie….between décor, set up, and food these guys all had a hand in things! If you have pictures from the night post or send them our way!

We throw this party every year as a thank you to all our members, we hope you all had a great time!  It’s always a treat to see everyone out of gym clothes and cleaned up!  We are so grateful to your dedication to CrossFit 203 and inspired by your hard work all year long.  Your health and fitness is not something we take lightly and we are honored to help you in your journey.  Many of you drive past at least one other gym on your way to see us, and we will be relentless in the pursuit to make this the absolute best gym around to train at. 

One more thank you goes out to your generosity…we were humbled by the generous gift from the community. Some new and fun pieces of equipment have already been ordered from Rogue!! Keep your eyes out for another AMAZING gift from Robin and Craig…we have some peg board assents in our future!!!  Thank you all so much!!


Our DJ (Stevie) and bartender (Bianca) who kept things rolling all night long!


Robin and Craig


Love those faces!


Amber and Brenden


This crew had fun all night


The 7 pm crew looking good!

The 7 pm crew looking good!


That poor bottle never stood a chance


Some of the Masters Crew getting the party started!


Our award winners from the night!


Jess and Lisa


Once again, a HUGE thank you to Eliana for turning 203 into the best night club in town!

Once again, a HUGE thank you to Eliana for turning 203 into the best night club in town!


“Get Moving” Class Reminder

January 5th, 2017 by admin

We just wanted to give another reminder about our upcoming “Get Moving Fitness Class” that is starting up soon! This class will start on January 17, and will be aimed specifically for people age 55 and over who are looking to START an exercise program. It’s safe to say we ALL know multiple friends or family members who could benefit from this class. We’ve had a good response so far, but we still have some spots left. Contact us at soon to reserve your spot!

This is a 6-week program and will be held on Tuesdays and Thursdays at 10:30 am. The cost is $149 for the 6-week session.

This class is led by Coach Melissa and Coach Michelle, who have a combined 25 years of experience in fitness. In addition, Melissa has a broad background working with men and women age 55 and up as both a Physical Therapist and a personal trainer.

This class will focus on improving functional strength, endurance and flexibility for beginner athletes. There will also be an emphasis on balance and functional training to help maintain strong and independent living.

Let us know if you have any other questions.


Justin starting a set of deadlifts


Mark working hard on his front squat form!


Jill absolutely flying through her burpee box jumps


Judy with a press PR on her birthday!!!!!


Paula locking out a press


CrossFit Kids having fun as always!


The 5 pm crew starting their set of max C2B pull-ups








Almost Party Time!

January 4th, 2017 by admin

The annual CrossFit 203 Holiday Party is THIS SATURDAY!!! Final plans are being made and we can’t wait until you see the place when it’s all set and ready to go. The action starts at 7 pm sharp right here at the gym. As a reminder, we will have food, DJ, and bar. We will offer a couple signature drinks, beer and wine. Bring your spouse, get a babysitter, dress to impress and we will see you all there!!! We are so excited!!!!

Because of the party, we do have some schedule announcements for the weekend. Because of all the set-up time we need, there will only be ONE class Saturday, at 9 am. We will be closed Sunday for clean up. And remember, the nutrition challenge starts Monday, so you will be able to get right back on track after having a little fun Saturday night.

(Sorry for no pics or whiteboard….forgot the camera at the gym!!!)

It’s Finally Nutrition Challenge Time!!!!!

January 1st, 2017 by admin

The Holidays are over….and for the sake of our nutrition and fitness….THANK GOODNESS!! We are sure many of you probably feel the same. This past month we have had many request for one…and here it is! “How Fit can You get in 50?!” There are just over 50 days until the CrossFit Open begins and we are setting up a 6-week nutrition challenge to lead up to it. The challenge will start next week on Monday, Jan. 9, and end Sunday, Feb. 19, right before the Open starts.

The challenge will run mainly on the honor system.  We will post a scoreboard at the gym and you will have four categories each week. Nutrition, Alcohol, Gym Attendance, and Lifestyle.  Earn a point in each category for meeting the prescribed standard each week, most points at the end wins!  Here is the basic breakdown.

Food: this will not be a paleo or macro challenge…we just want you to get the sugar out of your diet.  So in order to earn your food point, all you need to do is cut all sugar of ANY kind from your diet.  No artificial or natural sweeteners, fruit juices, honey, etc.  Keeping in mind most processed foods like breads, sauces, and yogurts have added sugars.  We will focus on eating REAL food WITHOUT labels on them.  Meats and vegetables, nuts and seeds, some fruit, little starch….and NO sugar!

Alcohol: you are allowed 1 drink a week (that must not involve any sugar), anything more than that and you will lose your point in this category.

Gym:  to score your gym point you must make it to the gym a minimum of 3 times a week.

Lifestyle:  for this point, you will commit to a healthy habit in your life and see if you can achieve it each week. This must be given in writing to a coach ahead of time and must be specific and measurable.  Some examples for you,  drink 64 oz of water daily, get a minimum of 8 hours of sleep,  get to barbell club or gymnastics class each week, do 10 minutes of mobility daily, meditate for 10 minutes every morning, journal for five minutes every day, ect.

We will also award big extra points for anyone who submits before and after photos.

Commit to the Challenge with a $20 entry fee with the winners splitting the cash pot and other prizes.

Sign up at the gym this week!

SCHEDULE REMINDER: Our first classes of 2017 will be tomorrow (Monday) at 9 am and 10 am. Let’s start the year right with a good workout!!!! See you at the box.



Catching up on some boards









New Year’s Schedule

December 27th, 2016 by admin

shout-outimg_4908-1We have another full shout out board! Keep the shout outs coming…we love seeing them!  We will start a new one this week….here were some of the highlights below from last week.

A HUGE shout out to Eliana for helping to plan our Holiday Party! She has so many amazing ideas. We can’t wait for you to see the final product! Not only that…she also managed to overcome a huge fear of kicking into a handstand!

Congrats to coach Alexis for doing her first squat cleans since July! As you probably imagined, she looked just as strong as ever! Also a big shout out for another comeback to AMBER! She is back in the gym after being forced to take some time off.  We saw Kristen hit a big 3 rep press PR (she had been waiting for that one!), and Rachael hit an OHS PR last week!  Shout out to our dedicated 7pm’ers Mel D. and Stephanie who despite some horrendous traffic… showed up anyway and managed to squeeze in a workout. Oh, and another sorry/congrats to the 6 and 9 am classes for “accidentally” doing 7 rounds of “Ryan” last Monday. Whoops!!!! 42 extra burpees just made you THAT much more fit!!!

Our New Year’s schedule is set, so if you plan on hitting he gym at the end of the week or weekend, see below!

Friday, Dec. 30 – Normal schedule – 6 am, 9 am, Noon, 4 pm (Gymnastics class), 5 pm, 6 pm
Saturday, Dec. 31 – “The Chief” at 9 and 10 am
Sunday, Jan. 1 – CLOSED
Monday, Jan. 2 – 9 and 10 am classes only



Eliana, Melis and Alexis had fun with the assault bikes over the Holidays!


Kirk Daddy getting his squat on


Mike bending the bar


Matthew has made quite the transformation in 2016!!!


Christian and Lou rolling through some swings


Jill has been working super hard and it’s paying off!!!!!


Shayna during the 12 Days workout


After doing the 12 days WOD at 6 am, Alberto stopped in to have a beverage while watching his wife and the rest of the class throw down (Coach Michelle doing burpees in the background)


Jane finishing a clean and jerk


The “203″ team workout on Saturday


Friday’s 12 Days of Christmas workout


Saturday Team workout

Saturday Team workout


Monday Partner WOD

Monday Partner WOD





More Upcoming Annoucements!!!!

December 20th, 2016 by admin

We have a couple announcements about upcoming special classes and others that have been cancelled due to the Holidays.

We have another FREE CrossFit Kids class on Thursday at 5 pm with Coach Monica! The class will be in the side room so you can drop your kids there and then get your WOD on at 5 in the main gym. This class is for anyone age 3-7.

Because of the Holidays, we are cancelling Gymnastics Class on Friday. Instead, we will be doing a regular class and you will be able to do our annual 12 Days of Christmas workout. As an FYI, we will be throwing in some tougher movements as an option for our Level 3 athletes who have been able to complete the WOD as prescribed in under 20 minutes in previous years. Come see what we have in store!!!

Coach Sarah’s Mobility class will be off for the next two Sundays. We will be back at it in January.

With the new assault bikes we purchased, many of our members are excited to do more nasty endurance workouts. We have started a group on facebook where we have been sharing some workouts and ideas. The workouts are also recorded on the side whiteboard. If you want more info and join that group, contact Kirk or Melissa.



Big 6 am party to start the week on Monday!


Pat showing what a Canadian deadlift looks like?????


Rachael, Stephanie and Cindy working hard during “Bell”


Lisa and Dallas in the middle of a set of 15 pull-ups


Melis rolling through “Bell” RX


Sarah fighting through those squats!





Holiday Party….and Setting Up Your Week

December 18th, 2016 by admin

We are so excited to announce the date for our annual Holiday Party. ALL of you need to mark your calendars….Saturday night, January 7!

As many of you know, our venue for the past few years is no longer there, so we needed to change things up. We have decided to transform the gym and hold the event right here at 203!!!! With the help of Eliana, we are already planning to turn the gym into a place you hardly even recognize and party the night away. And, by having the party after the busy holiday season, we are hoping even more of you can attend than usual.

This year will be one for the books…food, open bar, DJ, good friends and lots of laughs!  In preparation for the party we have printed copies of Superlative Ballots we’d love for you to all fill out sometime this week.  We’ll hand out some special awards that night to some of our athletes!

More details will come as the date gets closer.

Now, to set you up for THIS week. We will have a regular schedule through Friday (the 23rd). We will be doing the “12 Days of Christmas” workout Friday. We will hold ONE class Saturday morning, Christmas Eve, at 10 am. This will be a team workout with 3-4 people on each team. We will be closed on Sunday for Christmas. We will hold TWO classes on Monday the 26th, at 9 and 10 am. Then, back to regular schedule for a few days leading up to New Years (we will talk about that schedule early next week.)

Friday December 23rd12 Days of Christmas WOD will go down at 6am, 9am, noon, 4pm, 5pm, 6pm

Saturday December 24th: 10am Only

Sunday December 25th: CLOSED

Monday December 26th: 9am and 10am classes only

So much fun at the annual 203 coaches dinner Saturday night!

So much fun at the annual 203 coaches dinner Saturday night!


Chris looking solid with his thrusters on Friday


The Friday nooners getting after “Roney”


Coach Rich keeping an eye on Najah during “Roney”






Shout Out Board and Gift Certificates

December 15th, 2016 by admin


We loved the feedback we got from the Shout Out Board in its first week! We will be sure to post the board here each week (or so) so you can all see what’s been going on.


The board was full, so we erased it to start another one. We really want to keep this going and we are off to a good start this week. Remember, if you see anyone doing anything awesome in the gym, give that person a shout out on the board! Spread the love and good vibes!!!


Congrats to Jack AND Peter for getting their first muscle ups and to Carlos for his 280# Clean and Jerk PR!  Shout out to our amazing coaches who held down the fort while we were away, and a special nod to Coach Rich and Mel D who helped Kaila achieve her goal of a bar muscle up!  We also had a special shout out to Victor who headed back to Brazil last week.  His enthusiasm and positive attitude will be missed!!


We also wanted to remind everyone that we have GIFT CERTIFICATES available for CrossFit 203, give a loved one the gift of fitness this year! If you know someone who needs a little nudge to get to the gym, buying a gift certificate might be what they need to start up with us.


Ask us for details!



Kim landing a clean


Alexis going strict with all those HSPU on Wednesday


Solid position for Mike during this clean


Jami and Melissa F. working hard during that Wednesday workout


Fancy new lifters for Alberto!


Mel setting up for a clean


Jill getting ready for a clean