Big Week at 203!!!

November 22nd, 2015 by admin

It’s a big week at 203!!!! First and foremost, we hope you all cleared your calendars for our annual Holiday Party!!! It will start at 7 pm Saturday night, Nov. 28, at the Holiday Inn on Eagle Road in Danbury (just down the road from the box). Call the hotel starting Monday (203-792-4000) and a block of rooms will be available for anyone who wants to stay over night. Just mention you are there for the 203 party. Our parties seem to get more and more epic each year so make sure you can get there!!!! Put on some nice clothes and we hope to recognize everyone in non-workout gear!

Our latest Nutrition Challenge ends tonight (Sunday night) at midnight. For everyone in the challenge, we will be re-testing the Challenge workout Monday. Like we did the first time around, if you can’t make it Monday, you will have the opportunity to do it Tuesday or Wednesday (Thurs-Sunday will not be an option due to the holiday weekend and abbreviated class schedule.) You also need to put your week 5 score on the scoreboard, and get measured and weighed again. Try to also get this done as soon as you can this week. Our plan is to tally up all the scores and announce the winning team and Team MVP’s at the Holiday Party. We have a lot of numbers to compute, so we appreciate everyone wrapping things up as soon as possible.

This Weeks Schedule:

Monday-Wednesday all classes are on as normally scheduled.

Thursday; ONE class at 8:30 am

Friday; 9 am, 10 am

Saturday;  9 am, 10 am(competitors class)

Sunday; 9:30 am, 10:30 am (Masters Class)  **No Open Gym**

PR’s and Babies

November 19th, 2015 by admin

There’s a lot of exciting things going on here at CrossFit 203!  Everyone is absolutely CRUSHING PR’s in our front squats, presses and deadlifts these past two weeks….seriously you guys are KILLING it!  We had EVERY single athlete at the 5pm class match or beat their previous dead lift PR yesterday!  We are also wrapping up a very competitive 5-week Nutrition Challenge this week (coincidence?!).  The challenge ends this Sunday at midnight and we’ll re-do our Challenge WOD Monday, November 23.

There apparently was something in the water about 9 months ago around here….203 welcomes 4 new gorgeous babies into our family!  An official blog congrats to Morgan and his wife Katie, Justin and Julia, Coach Sarah and Chops, and Ashley and Drew!!  We can’t wait until we get to see Ryan, Luke, Luca, and Nathan get started with CrossFit Kids!!

Next week brings even more excitement with Thanksgiving and our annual Holiday party!  We’ll run classes every day next week but on a modified schedule Thursday through Sunday.  Thursday is Thanksgiving, and we will host ONE class at 8:30 am.  Friday we will run two classes in the morning, at 9 and 10 am.  Saturday will be our normal 9 am and 10am classes.  Sunday there will be NO Open gym, and classes will be at 9:30 am and our Masters class at 10:30am.


Justin getting in his first WOD as a father


Marlene deadlifting at 6 am


Teresa setting up for a lift


Lisa D. with a nice 225# PR


Welcome to the 300-pound club Elsa!!!


Jack on his way to a 455# PR


Craig starting a set of 15 lunges


Mikey Moves back from his honeymoon and doing some overhead lunges









Five Years Strong

November 15th, 2015 by admin

We seem to do this every year…..yes, with all the chaos in our lives this time of year we missed our Anniversary again. The first-ever workout at CrossFit 203 took place on Nov. 8, 2010. Yes, CrossFit 203 just turned FIVE!!!!! Our very first workout here at 203 was, naturally, Fran. (Don’t worry, we aren’t doing Fran to celebrate).

Five years ago we nervously opened a CrossFit gym, not knowing what would happen. Would CrossFit continue to grow? Would we be out of business within a few months? Would anyone join? What we’ve seen since opening exceeds our wildest expectations.

We’ve seen a lot of people walk through these doors, and most have stuck around to get into the best shape of their lives. This isn’t just a gym. Far from it. This is OUR little community. It’s a place where we hope you can get some quality YOU time. A place to forget about work and anything else going on in your life. It’s a place where you’ll receive unconditional support. A place where you will get cheered whether you finish first or last. This is a place where you can be yourself, have some fun, and meet some of the best folks in town…people you may not have ever crossed paths with otherwise. Where you can lay in a puddle of your own sweat, drool dripping down the side of your face, hands bloody, but f*cking loving every second of it!

If you come here and bust your butt, you are one of us. Nothing else matters. We don’t care if you are Republican or Democrat, black or white, or rich or poor. The only prerequisite to enter this community is a kick ass attitude. We’ve been very lucky in that regard. You are all the best!!

We are so grateful each day to be able to call this ‘work’ and honored you have entrusted us with your health and fitness. We often joke that if it weren’t for 203 we probably wouldn’t have any friends…we talked about it just the other night. But seriously, we consider each and every one of you family.

A special thanks to those of you who have been with us year after year…..a select few of you have literally been with us since the very beginning, when we started in the tiny spot right next to our current space. YOU are what makes CrossFit 203 special. THANK YOU!

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Mike L. and Anna finishing a run Sunday morning


Stephanie having fun with all that running!

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Sunday Partner WOD

Thank You!

November 12th, 2015 by admin

We wanted to take a second to thank everybody for supporting The Three Wise Men Foundation and coming out Wednesday for that tough workout. It was one of the rare days that you knew what the workout was, and it looked very tough. But, it was for a great cause and being Veterans Day, we knew we’d have a great showing and you didn’t disappoint. Thank you to everyone who donated.  We also have some truly amazing news on that front. A HUGE thank you and congratulations goes out to Tony, who set up his own page and solicited donations from friends, family and co-workers.  He has raised an impressive amount, nearly $5,000 at last count!  He is currently ranked FIRST in the country in money raised….by a wide margin.

If you haven’t donated yet, but still wanted to, click the following LINK, find CrossFit 203 and donate.  Thank you again to everyone for showing up and supporting this cause.  Thank you to all our in-house Veterans and all the Veterans out there, we truly appreciate all you have done.


The 6 am crew starting us off with The Three Wise Men workout


A big 9 am crew working on the third part of the workout, “Beau”


MacKenzie and Melissa F. working on their power cleans


Mike L., Joe and Micah during a set of 20 pull-ups

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Three Wise Men Wednesday

November 10th, 2015 by admin

This post is courtesy of the Three Wise Men Foundation

On Wednesday, we come together as a community to honor and pay tribute to the lives of three brothers:  Jeremy Wise, Ben Wise, and Beau Wise: The Three Wise Men.

After the September 11th attacks on our country, Jeremy joined the Navy and became a SEAL. Ben already in the Army became a member of the legendary Green Berets. Beau followed his brothers and joined the Marine Corps Infantry.

Together they served over 1,600 days in Iraq and Afghanistan. Tragically, a suicide bomber in Afghanistan killed Jeremy on December 30, 2009. Just over two years later, Ben was killed in a firefight in Afghanistan. When Ben’s last requests were examined, he had asked to be buried in his service uniform, next to his brother Jeremy. Beau Wise remains on active duty in the United States Marine Corps.

Memorial Day at the end of May is when we honor those who gave their life in combat—veterans like Jeremy and Ben Wise who gave that “last full measure of devotion.” Today, Veterans Day is the when we honor all who served and continue to serve. Those like Beau who made it home but deal with the legacy of war daily.

Every day in America, between 22 and 50 veterans commit suicide. Before you finish today’s WOD another veteran will have taken his or her own life.  That is between 22 and 50 families who receive the agonizing call that their loved on has died not die from “combat”, but from the “peace” that followed.

The Three Wise Men Tribute is a national movement to bring our community together on Veterans Day to honor and stand with those who survived their combat experience. Our efforts today, send a powerful message to our veterans a loving community supports them and raises funds to assisting their transition.

If you haven’t had a chance to sign up, please visit to register (when you register, find CrossFit 203 and join our team!). Registration closes Sunday and your $25 tax-deductible contribution will go to help those we honor.  You will also receive the 2015 Three Wise Men Tribute t-shirt.

Wednesday’s WOD is divided into three sections.  One in honor of Jeremy, one for Ben, and one for Beau.

As you work through these, think about the struggles and sacrifices of our returning veterans.  For them, we all come together on this day.

These warriors fought for our country, now it is our turn to fight for them.


Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

SCHEDULE NOTE: We have heard a couple of requests to have NOON classes added Monday through Friday (we currently offer Monday/Wednesday/Friday only). If you would be in favor of adding noon classes on Tuesday and Thursday, and could regularly attend, shout out in comments!!!!!


Alexis going 195# for her 20-rep back squat


Lisa D. in the middle of 20 reps


Tanya dominating the pistols on Monday


Nathaniel made those pistols look WAY too easy


Fact: When Melis wears the winter hat, she sets a PR.


Jack throwing around 225#







Quite the Weekend!!!!!

November 8th, 2015 by admin

Just a quick blog post tonight with a couple of congratulations. It was a HUGE and AMAZING weekend for a couple of our coaches here at CrossFit 203. On Friday, Coach Mikey and Shayna tied the knot at a beautiful ceremony and reception. It was an honor for us to be there for the celebration. We wish nothing but the best for both of you!

But that’s not all. Coach Sarah and Chops welcomed a bouncing baby boy into the world!! Everybody is happy and healthy and Sarah has already penciled in her welcome back workout in six weeks. We can’t wait to see you guys and meet baby Luca!!!!

Some photos from the last couple of days are below.


Kaz going RX with those deadlifts Sunday morning!


Stacey looking lean and mean after three weeks of our Nutrition Challenge!!!


It was cool to have Brian Curley drop in. He’s a former CrossFit Games champion in the masters division from CrossFit New England!!!


Mel D. tossing around some deadlifts


Papa John looking strong at Sunday’s Masters Class!!!


Mike D. working through a set of deadlifts while Tanya locks out a HSPU


Marie and Cathy with some synchronized deadlifts

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Three Wise Men Foundation

November 5th, 2015 by admin

This coming Wednesday, Nov. 11 is Veterans Day. We are proud to announce we just signed up CrossFit 203 as an official host of The Three Wise Men Veterans Day Tribute. See the video above for some more information. Every class on Wednesday will perform this tribute WOD and we’d love your help to raise awareness and funds for such an important cause.

The Three Wise Men Foundation was started in honor of the Wise brothers: Jeremy, Ben and Beau. Jeremy – a Navy SEAL, Ben – a member of the Green Berets and Beau – a Marine.

Sadly, Jeremy was killed in 2009 by a suicide bomber. Two years later Ben was killed in action. We honor Jeremy and Ben for their “last full measure of devotion” while recognizing that Beau represents those who survived combat but are struggling to survive the peace. The 3WM foundation brings awareness to problems our veterans face and raises funds to provide transition programs to ensure our veterans get the services they need when their time in the military is over.

What better way to support them than registering for the 3WM Veterans Day WOD?

Click THIS LINK to register and donate or start your own page. Just find CrossFit 203 and sign up!!!

Fill out the registration and select CrossFit 203 on the dropdown.  Then simply complete the 3WM Veterans Day WOD on Wednesday and donate if you can!!

Your $25.00 registration is a one-time, tax-deductible donation to the organization. Thank you!

SCHEDULE NOTE: Remember, our Friday 4 pm class will be a Gymnastics class from now on, coached by Coach Monica. Click HERE for a description of the class.


Yup……still waiting


Jess with a heavy hang clean


The 6 am crew working on their dips Wednesday


Kasey and Amber with synchronized KBS’s


Nathan and CLOS racing through a set of 30 dips


The ladies cheering for Elsa during her last few reps in her birthday WOD!!!!


Michelle doing one of her favorite things


Lots of HSPU’s today!!!


Bryan finishing a set of HSPU’s


How many burpees for Liguori leaving this on the floor???


Danielle working through a set of SDHP’s







Friday Gymnastics Class!!!!

November 2nd, 2015 by admin

Hey folks, we have an exciting schedule change for Friday evening classes. Coach Monica will be running a Gymnastics class on Fridays at 4 pm moving forward. The focus on this class will be, well….GYMNASTICS!!!

Monica will choose a different focus each week, ranging from the gymnastics kip, to muscle-ups to handstand walking. No matter the movement, there are different progressions and drills that will be covered, which will benefit anyone from a new member, to someone who has been here for years.

Want chest to bar pull-ups? Want butterfly chest to bar pull-ups?  Have pull-ups but want 50 unbroken? Do you want to finally learn how to kip those HSPU’s? How about those bar muscle-ups we had today? This class will help everyone!  She will focus on drills to make you stronger and more efficient with all the gymnastics moves we see here at CrossFit.

Coach Monica brings a tremendous background and expertise to this gymnastics class.  She 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 at North Carolina, she helped lead her team win its first gymnastics EAGL team championships in 2002 as co-captain!

Come and learn from a truly talented gymnast!  Hope to see you there!


Morgan getting after some bar muscle-ups at 6 am


Anna during a set of 10 front squats during that TOUGH workout today


Don’t look now, but Crissy is getting STRONG!


Melis locking out a bar MU


Josh going 295 x 3


Damon and Brian at the noon class


Challenge Stuff….Lots of Challenge Stuff

November 1st, 2015 by admin

CHALLENGE BONUS POINTS!!!! Before we unveil this week’s bonus point task for the nutrition challenge, we want to look back at last week and give a huge shout out to all of the teams for their performances. Last week, we challenged each team to row a marathon (42,195 meters) as a team, with a minimum row of 2,000 meters for everyone. Rowing during class time did not count so all of the rowing had to be done either before or after class. Each team went above and beyond for their bonus point. Team 1 (Team WHOAtmeal) rowed a total of 47,541 meters, with Teresa leading the way with 7,036 meters. Everyone on the team rowed at least 4,000 meters throughout the week!

Team 2 (2 Fast, 2 Furious) rowed a whopping 53,129 meters as a team, with Mike Leo pacing them with 13,031 meters!!! In addition, Robin went 10,008 meters!

Team 3 (The Deflators) finished with 43,617 meters, with Craig leading the way with 7,075 meters!

Therefore, all 3 teams earn a bonus point for completing the physical part of the challenge.

The teams also had an opportunity to earn a second bonus point by having each team member submit a paleo recipe to our facebook page. Team WHOAtmeal and The Deflators earn an additional point for every team member submitting a recipe. Congrats everyone!!!

We were a little lenient last week and allowed for your weekly point totals to be recorded on the white board past the Tuesday deadline…and a couple late recipe entries were also accepted.  However…the next 3 weeks we will not be so nice!  You must get your weekly scores on the white board by end of day Tuesday or you will be put down as a ZERO.  If you won’t be at the box to mark down your score, you will have to communicate with us or your team and have it done for you.

THIS WEEK’s bonus point is once again a 2-part bonus….so each team can once again get two bonus points this week.

1.) Every team member must write a Goal on the Goals board. Your team will only get a bonus point if EVERY team member records a goal. This can be any goal, performance based or otherwise. However, it must be SPECIFIC and REALISTIC. The time frame for achieving these goals will be by Christmas. Saying you want a heavier back squat won’t cut it. You must say “I want a 200 pound back squat by Christmas” or something similar with specific numbers and time frames. And these must be ATTAINABLE goals. If you are still working on a strict pull up, setting a goal to get a muscle up is not realistic.  These goals can be gym related, food, work or even sleep related.

2.)  Now for the physical part of the challenge! In order to get a point, each team member must do 10 rounds of the following throughout the week.
8 wall squats to a med ball
8 ring rows

The work MUST be done outside of class time and AT THE BOX.  The reps must be done for quality movement, not for time.  All coaches are aware of the challenge any may hand out a “no rep” if movement is too fast and gets sloppy.  A coach must witness the reps (so don’t sneak off to the side room). If done correctly, you should be pretty fatigued  after a few rounds. The 10 rounds also cannot be done in one session, you MUST split them into at least 2 sessions and we recommend at least 3.

FOOD LOGS this week are due from Nick of WHOAtmeal, Kiernan from 2 Fast 2 Furious, and Angie from The Deflators. They are due by NOON Monday either by email or in person. If they are not handed in….a point gets taken away from your team!!!!!


Nathan standing with a 290# squat clean….300 is coming soon!!!!


Coach Mikey setting up for a clean during “Elizabeth”


The 9 am class may have been small, but the Sunday Masters crew was ready for some hard work!!!!!

The 9 am class may have been small, but the Sunday Masters crew was ready for some hard work!!!!!









Bonus Point and Halloween Party Reminder

October 28th, 2015 by admin

It’s time to hand out our first bonus points for the Nutrition Challenge!!! We were going to hand out bonus points for the best results among male and female scores for the Challenge workout….but it would have been a wash, with each team scoring 2 bonus points. No point in that. So, we decided to just add up all of those reps in the workout, and hand a bonus point to the team with the highest average score among all athletes.  The winning team is TEAM TWO (which has yet to be named). Team 2 averaged 163.7 reps for the challenge workout, so they get a bonus point for the week.

On that note, make sure all of your scores are posted on the whiteboard at the box. We will add everything up and see who is winning after week 1!!

All our athletes are working hard every day putting in some extra time on the rower. For those of you not in the challenge who are wondering why so many people are doing extra rowing, this week’s challenge is to row a marathon as a team, which is over 42,195 meters total!  Our facebook page is buzzing with activity as the team’s second challenge is to rate and post a new recipe.  Remember, you will also get the point if you bring the dish to our Halloween WOD/party Friday night!

We hope everyone is putting the final details on their costumes. We’ll kick things off Friday night in costume with a fun partner WOD at 5:30 pm.  This will be the only class for the night, and we’ll hang out for food and drinks afterwards.  Friends and family are all welcome.  We’ll set the kiddos up in the club room with an age appropriate Halloween movie and some snacks!  See you there!


Christian throwing around a deadlift Monday


Some strong women dead lifting


Nathan, Kasey and Lauren at the noon class


Lisa and Brook getting ready to lift


Morgan and Nick getting through a set of C2B pull-ups


Paula getting after her birthday WOD!!!!


Love this pic of Mikki working on her butterfly C2B pull-ups


Great to see Dallas back in action!!!


Mike L. finishing a push jerk


Justin repping out some pull-ups