September 1st, 2015 by admin

Just a couple friendly reminders tonight. Any one who plans to come to our end of summer bash (which is hopefully everyone!) please get your names on the whiteboard at the gym. We’ll need a headcount by this Friday to make sure we get enough food and drink for everyone!  Party starts at 2pm…and finishes when the keg is empty!  Address and directions will be posted at the gym.

Also if you are looking for teammates for the upcoming Battle for the Bell Competition on Oct. 24, we’ve started a list so folks can put together some more teams. Do it SOON before they sell out.

We hope you have all enjoyed this past two weeks of CrossFit main site programming! We’ll take things back over next week but we think it was a great little shake up. Some of those workouts definitely left a mark.

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Bryan throwing some weight around

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A focused Kristen gets ready for a deadlift

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Paulo looking strong!

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The 5 pm crew at the start of the unbroken T2B WOD

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Jack setting up

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Amy toying with 245#

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Pat with a heavy DL


The Olympic Lifting class getting in some work at 7 pm

The Olympic Lifting class getting in some work at 7 pm


Schedule Change and Off to School

August 30th, 2015 by admin

A couple of announcements today. First, and sorry for the short notice, but with the start of the school year and declining attendence we are cancelling our 8 am class on Monday and Wednesday starting this week. Again, if anyone wants to add a class, we will gladly accommodate as long as we can count on 3-4 people attending. We may have another class time starting up soon so stay tuned!!!

We also wanted to say good-bye to our students who are heading back to college, or to school for the first time. We have students heading to Syracuse, UConn, University of Hartford, West Conn, St. Anselm, Assumption, UMass, Hudson Valley CC and others. It has been such a pleasure having you all here this summer! We hope you all find a good CrossFit in your area and keep the momentum going. We expect to see you back here on breaks!!!!


Marty working technique with a squat snatch


Walsh made those 155# OHS’s look like a feather


The crew cheering Amy through her last couple of reps of OHS’s


Vicky and Big Will


Danielle working on a set of KBS’s Friday


The men of the competitor class during that tough run/C2B combo Saturday

















Battle for the Bell 4!!!

August 27th, 2015 by admin

The date for one of our favorite events of the year has been announced. Battle for the Bell 4 will take place on Saturday, Oct. 24!!! Our friends at CrossFit Strongtown in Southbury are once again hosting the annual competition, and our goal is to enter as many teams as possible. If you are interested in doing a competition, this is a great one to start with because of the proximity to 203 (15-20 minutes away), and we would classify this as a beginner-friendly event. You don’t need to have a 600-pound deadlift or be able to do muscle-ups all day to compete. Any of you can throw down!!!


The workouts have been announced, so this will help you decide whether to do the RX (The Big Bell Division) or scaled division (The Little Bell Division). The registration page with the workout descriptions can be found HERE.


203 took home the Big Bell last year and had a number of teams near the top of both divisions. Let’s do it again 203!!!!!


In order to compete in the RX division this year, you should be able to do chest to bar pull-ups, and handle hang cleans and jerks at 155# for the men, 105# for the women. The max lift they are doing this year is an overhead squat, taken from a squat rack.


This is a 4-person (two males, two females) team competition, so start getting your teams together!!! If you want to participate but aren’t sure who to team with, talk with Kirk or Melissa and we will try to match you up. Remember, this is for FUN. We always have a huge number of teams at this event, so let’s do it again this year!


End of Summer Bash!

August 25th, 2015 by admin

Unfortunately, we have to come to the realization that summer time is coming to an end. But don’t fear, we’re going out in style here at CrossFit 203! On Monday, Sept 7, we will have ONE morning class at 10am for Labor Day. We’ve got a fun team WOD planned and we hope to see as many people there as possible to throw down!

From there we’ll send you home to clean up and invite you to our End of Summer Bash BBQ!! Anna has graciously offered to host at her gorgeous home in Danbury. We will kick things off around 2pm…..more details to come soon. We’ll provide all the meats, but would love some help with sides or specialty drinks. We are asking everyone to sign up on the white board if they plan to come to help us figure out numbers.

We will also use this party to help send off the Walsh Walshy’s, so attendance is a MUST. Keep practicing your handstand holds, word is there’s going to be a keg!

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Kirk, Mike L. and Josh pounding out some C2B pull-ups

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Marie on her way up!

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Photographic PROOF that Melis couldn’t catch Jax

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Morgan, Lou and Diana scaling the ropes

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Kasia dominated those rope climbs in her first try with them!






















Eager Beaver

August 3rd, 2015 by admin
Saturday morning class working hard with the PVC pipe

Saturday morning class working hard with the PVC pipe

I’m fresh from a weekend of re-taking the CrossFit Level 1 seminar, which CrossFit requires coaches to take every five years. I guess that means I’ve been around a while! I actually took the course in 2008 before they even had a written test. Talk about ancient! The course changed a lot since then, and for the better as CrossFit has continued to evolve and improve teaching techniques.

I’m always fired up after these seminars. The seminar staff gets me fired up because they are so good at what they do. It makes you want to reach that level and they are so inspiring (including our own seminar staff member, Melissa!) It’s amazing to see how fast and efficiently they can help someone move better. Even with the best-moving athlete in a group, they can find a way to improve their mechanics.

I woke up for my 6 am Monday class wide awake and eager to help you all get better. I couldn’t wait to have everyone grab a PVC pipe and work on technique with the different lifts we had today (was that a brutal workout or what??!!). What makes that workout a bit easier to handle is sound technique. If you muscle those cleans, the workout will be that much worse. If you are smooth and efficient with your cleans, you will keep moving through the workout much better. Pretty much all of our workouts are like that.  Every workout is a battle to keep your form even when you’re exhausted in the middle of a tough WOD. Always remember the work with the PVC pipe and the drills we did prior to the workout. But don’t worry, even if you are struggling, a coach will be right there in your ear with some gentle reminders :)

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Jackie learning some tire flips on Friday

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Natalie getting after the tire

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Lauren doing a great job of keeping close contact with the tire

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A little chaos during that mile relay on Sunday

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Paula getting a dose of those tough lunges

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Josh, Amy and Alexis

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Walsh pushing Melis on the prowler while Elsa….um, enjoys just sitting on the prowler??










Farewell to Kim P!!!!!

July 30th, 2015 by admin
The 7 pm crew says good-bye to Kim

The 7 pm crew says good-bye to Kim

It’s time again for the kind of post that we hate the most….saying good-bye to one of our kick-ass members. Kim P. will be leaving us and moving out of the area.

Kim has been with us for a while now and we have seen her turn into such a strong, positive force at the gym. Kim has been a staple at the 7 pm classes and they just won’t be the same without her. The good news is Kim still has family in the area and she has PROMISED that she will visit frequently on weekends. Kim, we are going to hold you to that promise and hope to see you again soon!

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Angie, Rose and Mindy loving the sledge hammer hits

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Dave and Walsh pummeling that poor tire into submission

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It was great to see Galen stop in for a WOD!!

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Terri and Nathaniel finishing a farmer carry

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The 6 pm crew getting after it

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Paulo getting his first WOD with the sledge hammer

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Carlos and Paul C. working through the wall ball/deadlift couplet

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Mikah (thanks for visiting again), Walsh, Joe and Pat in the middle of a ring hold set







Looking Back at the Games!

July 27th, 2015 by admin

Hopefully many of you were able to take in the CrossFit Games this weekend….it was great to see the Games on ESPN again. No need to scour the internet for a random website. Just flip on the TV and find ESPN or ESPN2. The sport of CrossFit continues to grow and become more and more popular, and we can’t wait to see it continue to flourish!

Both Melissa and I were rooting for Ben Smith this year, as we’ve done in previous years. He finally broke through this year and came out on top after finishing third on two occasions. We love Ben Smith because he is the embodiment of CrossFit. He’s humble, down to earth and works hard. He’s not flashy (like the warehouses where most CrossFit gyms are housed). And he’s proof that you don’t have to be a muscle-bound freak to win the Games. Ben Smith was probably the LEAST physically imposing of all of the males in the field. His inner fire is what set him apart, along with his superior technique. If you ever wonder why we are so strict with working on technique…all of the PVC work….Ben Smith is why. You never cringe when watching him perform. Whether it’s light weight or a 347-pound clean and jerk, he moves efficiently. Even at the Games you sometimes cringe with some of the form you see. Rest assured that athletes like Ben Smith spend time working technique every single day.

It was fun to see so many new and young faces dot the leaderboard for the females. Iceland continues to rule with two finishers in the top 3, including the champion, Katrin Davidsdottir. If Iceland Annie hadn’t withdrawn, they might have had the top three places on the podium.

This year’s Games may have been the most grueling for the athletes, featured some very heavy weights, and some incredible pieces of fun equipment from Rogue!

If you missed any of the action, be sure to check it out THIS LINK All Individual, Team, Masters, and Teen events are archived for your viewing pleasure!

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Monica rolling through her Muscle-ups

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Lauren locking out a jerk

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Kellen trying to keep up with Adam and Lou

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Bryce seems to get stronger each and every class

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Of course Stacey finds a sliver of sun

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Craig setting up for a clean

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Kirk Daddy, Amy and Elsa working on a set of OHS’s

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Walsh going 260# for 2 with his OHS

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Will setting up for a heavy clean Saturday morning

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Aaron and Morgan throwing around some snatches at 6 am

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Sophia standing tall with a snatch

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Dr. Kaz looking strong!!



















CrossFit Games Week is HERE!!!!

July 20th, 2015 by admin

The CrossFit Games are here!  The Games are the culmination of a series of competitions starting back in February with the Open and then May when Regionals took place. The best of the best CrossFitters from around the world will throw down and compete for the title “Fittest on Earth.”  The athletes are amazing to watch, it really is the Super Bowl for our sport! For all you CrossFit Games junkies out there, the action begins Tuesday morning!!! Things kick off with the Masters and Teen competition, while the individual and team competition starts on Wednesday. The team competition will be more spicy this year, with names like Rich Froning and Jason Khalipa joining teams this year. A schedule of the events can be found HERE

If you want to watch the action, here is a LINK with all you need to know. There will be more television coverage than ever. You can watch this year on ESPN, ESPN 2 and online at ESPN 3 and the CrossFit YouTube channel.

If you want to see what the events are as they are released (some of the events have been released, some will be surprises), check THIS link. WOD hint……we will be doing one of the Masters/Teens workouts on Friday!!!!




July Member Spotlight!!!!!

July 9th, 2015 by admin

DSC_5739 (2)Our July Member Spotlight is Teresa! She recently celebrated her one year CrossFit Anniversary with us, and we are so proud of all that she has accomplished since starting. We are honored to have Teresa part of our 203 family, and thank her for her dedication and commitment. Teresa passes about 5 other CrossFit gyms to come here, and it means so much to us. From day one Teresa has shown that absolute fire in the gut attitude. She is willing to try anything and never shies away from a challenge. She is busy with work and her two girls at home, but has made a commitment to her health and is here every week without fail, often coming at 6 am, 6 pm, or noon…whenever her schedule will allow. We can’t wait to see what #gainz this next year will bring for Teresa, keep kicking a$$ girlfriend!

Name: Teresa Kenealy

Where are you originally from? Shelton, Connecticut

What high school and/or college did you attend? Shelton High School / Sacred Heart University (Fairfield, Connecticut) – BA in Business Management

Favorite sports teams: I don’t really follow sports much. I typically only pay attention to the sports highlights or major events for the season. However, I will share that my husband LOVES the Yankees, so by default I support them too. I’m not allowed to really repeat this, but… Back in 2004 I secretly hoped the Red Sox would win the Series. I think they were due their shot at glory. It had been long overdue and they deserved it.

What do you do for work? Currently employed with United Healthcare as a Contract Management Expert working with Provider Network Contract negotiations – a full-time telecommuter (ABSOLUTELY LOVE IT) since February 2014. I no longer cringe when the forecast predicts a snowstorm. I say bring it!

When and why did you start CrossFit: I started CrossFit in May 2014. My very good friend (Mindy) raved about its magical powers and gave me that extra nudge to come try it out. My experience in the past has taught me that it’s always best to workout with a friend, especially one who is committed to the work. You need to have that “person” in your life that will push you to want more even when you thought you were done. It’s never “done” with CrossFit…there’s always “more.”

Favorite and Least Favorite Lift?: My favorite lift is the deadlift. Feel like I can do these all day. Least Favorite…overhead squats. Ugh, I hate them for more than one reason – my weight limit is far below any RX and I struggle to keep that bar from pulling me forward.

What was your first workout, and what did you think after finishing? My first workout was 1 Deadlift EMOM for 8 minutes; 12-9-6-3 Deadlifts and Strict HSPUs (modified of course). Perhaps it’s because I’m short and I don’t have far off the ground to go for this movement, but I think that’s where my love affair with the Deadlift began.

Greateast CrossFit Achievement so far: I improved my MURPH time from last year by 2 minutes & 45 seconds! Yay J My CrossFit goal for 2014 was to be able to do T2B. Was sooo happy with myself when I was able to actually reach that bar!

One interesting thing about yourself not related to CrossFit: I struggle with this question. But if I were to define a time in my life that still leaves me asking myself “how did I even do that.” I would have to say it was when I was earning my degree at Sacred Heart. I managed to earn my BA in 4 years while working full-time (40-60 hrs/week). This meant going to class from 6pm to 10pm Monday through Thursday after a long work day, no Summers off and 2 week cram courses during Winter and Spring breaks. To top things off, my oldest was a toddler at the time. My days were long and so were those 4 years. I needed to get it done and move on.

Complete the sentence, “CrossFit should….” CrossFit should have come into my life 10 years ago. I love the thought of challenging my limits. The best WODs? The ones that drop your ass to the floor leaving you gasping for air until you want to throw up. Who doesn’t love feeling that good???

If I’m not at the box, you can probably find me….: I can’t pinpoint one thing. I seem to have tons of things going on at once. My day is always so unpredictable, which is why I probably hit random CF classes often. But if there’s thunder and lightening, you’ll find me sitting on my front porch. Love, love, love watching a storm. It’s both soothing and calming. Throw in some wind and it’s the perfect storm!

Other comments?: Thank you to everyone at the box for making my first year a great one! Looking forward to more of them.

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Rose throwing around 265

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These tough ladies hitting Murph in the rain Tuesday!!

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Kate looking confident at the bottom of her squat

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Nathaniel during that tough thruster WOD








Muph Weekend!

July 6th, 2015 by admin

We just wanted to give a shout out to everyone who came to the box to take on “Murph” this weekend. Yes, Murph is a tough workout. It’s definitely one of the toughest we ever do. And I heard a few of you say “I actually signed up to put myself through this?!”

Yes, you did. You are a CrossFitter, and when a CrossFitter is faced with a challenge, we embrace it and attack it (even if it makes us take 5 nervous pees beforehand). No matter what version of the workout you did, you went beyond your comfort zone and got it done. Inspiring performances by all of you.  What a great way to kick off the 4th of July weekend!

And if you didn’t already see, the first released workout for the individuals at this year’s CrossFit Games will be…..Murph! That should be interesting and you’ll all know exactly how it feels.

Enough of the serious talk….let’s get to more pics of Coach Mikey.

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I think we are bordering on adult content here…..

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Mikey surprising the 8 am class as we came around that first lap

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Just a casual high-5

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Kirk working through his pull-ups

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…along with Damon

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Mikey cheering Elsa through her last round of squats

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Not sure what to say here…..

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Jon working HARD!

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Mel D. and Rose

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Morgan getting it done with a weight vest

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It was fun cleaning up Stacey’s area


Friday's 8am class post Murph aftermath

Friday’s 8am class post Murph aftermath


Friday's 9am class pre-Murph pic

Friday’s 9am class pre-Murph pic

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The Saturday 8:30 am crew


Saturday's 10am class

Saturday’s 10am class

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The Saturday 9:30 am class taking off


The Murph board

The Murph board



Surprised so many of you showed up on Sunday!!!