Memorial Day Plans!

May 22nd, 2017 by admin

Time to start planning for Memorial Day Weekend! Is it here already? We have a cool event planned for Monday in honor of our own Coach Sarah!  As many of you are aware, she will be deployed for six months starting this June.  We have planned a special Memorial Day Hero WOD and BBQ to send her off in style.  Our community is incredibly lucky to have such an amazing woman, willing to serve her country and make some pretty huge sacrifices to keep us all safe.  To show our support we have ordered special shirts with her unit’s logo, and will be selling them on Monday.  ALL the proceeds will go to the 103rd CES Morale Welfare and Recreation fund. The MWR fund supports the Military and their families through events like an Annual Holiday party. The money raised would go into a fund to support events for the families of the deployed while they are away. The MWR can help out airmen in need financially or families that might need something while their loved one is gone, like paying for plowing services for a spouse that is by themselves for their first winter. Lets come together as a community to support one of our own and help relieve the burden on the families of the deployed.

The Hero WOD this year has been hand picked by Coach Sarah, we’ll kick things off at 10am!  After everyone has finished we’ll enjoy some time together with a pot luck BBQ!  We’ll provide burgers, dogs, and beer…but welcome any side dishes you guys want to bring!

Also, just a reminder that this is SPECIALTY WEEK at CrossFit 203. We are urging everyone to make a point to attend as many FREE specialty classes as they can this week. You won’t be disappointed! The schedule of our classes is below.

Barbell Club: Tuesdays at 7 pm
Strongman Class: Thursdays at 4 pm
Gymnastics Class: Fridays at 4 pm
Endurance Class: Sundays at 8 am

Also a reminder that this Friday is our Sip ‘N Stretch event! Join us at 7 pm for some yoga and wine!  It’ll be a great way to unwind, relax, and get in some much needed mobility!  Melissa Silva is a great yoga instructor, she was met with rave reviews after she kicked off our last ladies night!  Please sign up with Coach Melissa if you plan to attend, or sign your name to the sheet on the whiteboard.  This is a free program and open to all our member…not just the ladies this time! Everyone could use the stretching session…and a little wine hopefully bribes you to get here!


We had another fantastic….and dirty….. Strongman Class last Thursday!


Nothing like a little active shoulder drill to the fence and back to get ready for overhead squats


LOVING that nice weather last week!


Mother (Sara) trying to catch up with daughter (Kylie!!!) Love watching these two work out together.


Alex getting up the rope on Friday


Sharing 100 cals on the bike on Sunday morning


Dee and Cat having fun with their KBS’s on Sunday morning


Marie looking strong during Sunday’s Masters Class















May 17th, 2017 by admin

This week, from May 22-28, we want everyone to try and attend one of our specialty classes……simply put, it’s SPECIALTY CLASS WEEK!!!  These classes will be free of charge to EVERYONE for one week! Our coaches work so hard and put out such great classes, we want more of you to take advantage of it!!!! On top of our regular programming, these classes WILL help get you to the next level or overcome plateaus. Attending these classes consistently can help you reach whatever goals you have!

As a reminder, below is the full schedule to our specialty classes.  Take advantage next week, and no doubt you’ll want to upgrade your membership to keep coming back!  Our Specialty Classes are free for anyone who is an unlimited member here at 203. It is a $20/class drop in for anyone else normally.

Endurance Class: Sundays at 8 am
Barbell Club: Tuesdays at 7 pm
Strongman Class: Thursdays at 4 pm
Gymnastics Class: Fridays at 4 pm

SCHEDULE CHANGE AND WOD SPOILER FOR FRIDAY!!! Due to coach availability, we have to tweak the Friday schedule this week only. We will have “regular” CrossFit classes at 4 and 5 pm, and the Gymnastics class will be 6 pm (instead of the usual 4 pm time slot). Again, this week only. And, be aware that we will be doing some rope climbs Friday!!!! Bring those high socks!!! See you there!!!!


Ihab locking out a clean and jerk!


Pat, Michelle B and Kelly during today’s EMOM


Mike focused on his push jerks


Kaz and Sue getting after it!




Tuesday (sorry, we forgot a Wednesday board!)




May Member Spotlight!!!!!

May 14th, 2017 by admin
Matthew, during workout 17.5 of the CrossFit Open

Matthew, during workout 17.5 of the CrossFit Open

Our May Member Spotlight is Matthew!!!! Matthew has been with us for just over two years (REALLY!!!!) and he has made quite the transformation. Matt is a tireless worker, always up for whatever workout that might be planned, and he loves Endurance work and will no doubt be a staple at our Sunday 8 am Endurance classes! Matthew signed up for the last two CrossFit Opens and he did GREAT, and it’s impressive to see how hard he works during those tough workouts. He just keeps attacking and attacking and attacking.

Matthew travels A LOT for work, but you can count on him to drop into a box in whatever city he happens to be working. His collection of CrossFit shirts must be impressive. It shows his commitment to his health and fitness that he is constantly dropping into new gyms in new cities. For some people, that would be pretty intimidating, but not with Matthew. He loves it and, personally, I appreciate it when he shows up to class and gives me a cool shirt from a gym from somewhere he traveled to. (Editors note, Matthew literally showed up to the gym this morning and gave me a nice shirt from Golden Gate CrossFit!!!! Thank you!!!)

Keep working hard Matthew….you are an inspiration to us all!

Name:  Matthew Daniel

Where are you originally from?   My family is from Dallas, Texas, but I went to grade school through high school in St. Louis, Missouri, so I consider myself a St. Louisan.   Having said that, I have lived in Brookfield longer than anywhere.

What high school and/or college did you attend?  I went to the St. Louis Priory School in St. Louis which is a small school for boys run by English Benedictine monks – and yes, my sons are not named Graham and Alec for nothing.  My undergrad days were spent at Stanford University with a major in Human Biology, of all things, and then business school at the University of Washington, Seattle.

Favorite sports teams?  Stanford football has been going great guns for a while now so I continue to follow my Stanford Cardinal.  They have been in the top 10 in wins since 2008 so it has been a good run if you are a Stanford fan.  But if you are from St. Louis, it is all about St. Louis Cardinals Baseball.   My first baseball game was the fourth game of the 1967 World Series with Bob Gibson pitching against the Red Sox, and it has been a series of great memories ever since.

What do you do for work?   I work at Wells Fargo in Foreign Exchange.  I advise corporate clients on best practices in regards to managing their foreign currency risk, accounting for derivatives, strategy and policy.  I travel a lot of the time and I am usually visiting companies around the country.  My entire career has been focused on foreign exchange.

When and why did you start CrossFit?  I started in March 2015 when I was 57, so this is the beginning of my third year.  At one time about six or more years ago, I was 60 pounds heavier and had managed to lose some weight but I was having big issues with mobility.  My joints were killing me; I felt terrible and just did not feel well.  I had recently torn my meniscus doing yard work and had had it repaired.  When I hurt my knee it felt like I had lost something fundamental to my vitality and it hit me that I needed to turn things around or I was going to be in trouble as I grew older.  The problem was that I just did not know what to do to fix it.  Motivation was a huge problem and I knew going to a gym on my own was not going to be the answer.  I had heard about CrossFit from two work colleagues and I just figured I should give it a try. A short internet search and there was CrossFit 203, and as Kirk says, there you go.

Favorite and Least Favorite Lift?

Least favorite is easy, the Overhead Squat!  I have a shoulder impingement in my right shoulder, so these just suck for me.  You can imagine how I felt when I saw those squat snatches in 17.3 this year.  I have to say, though, I really like all the other lifts.  I did not realize the complexity of the techniques required and it is not much different than the complexity of a golf swing.  I have a long way to go on technique and almost always receive some comments from the coaches during my workout.  I need all the help I can get.

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

I only started keeping a notebook a few months after starting but I remember my first foundation class really well.  I had no clue what was going on but it was right in the middle of the 2015 Open and there were people doing the workout with a ton of lifts and they looked to be in pain and everyone was yelling.  It was like…whoa.

I have to admit that I found the workouts intimidating, but at the same time I related completely to the culture and the people right from the beginning, so that was a big plus.  For a long time I was apprehensive driving to the gym but I always felt exhilarated on the drive home. My biggest memory, though, was that this shit is hard!

Greatest CrossFit Achievement so far:

Competing in the 2016 Open was huge for me, and then being able to do two Rx workouts in the 2017 Open was a big jump.  My biggest achievement for me, though, has simply been continuing to come back to the gym on a consistent basis.  I reached a point long ago where it is harder not to go to CrossFit than to sit idle at home. That is the sweet spot, or as Rich Boucher likes to say, keep moving.

CrossFit Goal for 2017:

I need to go heavier on lifts to go to the next level and improve my technique.  And I want to continue working on my conditioning.  I may not be the strongest guy around but I do not want to ever cheat on reps or working hard.  My list of weaknesses is a long one, so there is room for improvement on almost everything. And as I write this, I am realizing that I am having a mental block about even writing this word but I will try to do it now…..gymnastics.

One interesting thing about you not related to CrossFit:

This is a hard question.  I have a wonderful wife, Mary, and three great kids, all grown. My wife loves our bull mastiff, Frank, more than me, but he is the sweetest thing.  In answering this question I find it hard to be interesting compared to Dr. Kaz, who travels to far away countries and contributes his time and medical skills to people who would not necessarily receive that level of care.  That’s interesting!

Complete the sentence, “CrossFit should….”

Crossfit should be part of rehab programs.  You could reach a new level of rehabilitation success, I believe, if you could put people suffering from addiction through CrossFit workouts.  It could give a whole new meaning to the concept of the 12 Steps.

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

Traveling for business, pleasure or both; and at home working or relaxing.  I have a work desk in New York City but am able to work from home most days when I am not traveling on business.  That has been great for my schedule and increases my chances of getting to the gym.  In addition, we own a home in Tucson, Arizona, although we have not really spent much time there, but that could change next year.   My wife, Mary, has a highly functioning family so we are lucky to have that as part of our lives.  The only downside is they live far away from everyone.

Other comments?:

This is going to sound like an exaggeration but I keep waiting to meet someone at CrossFit 203 whom I do not like.  It has not happened yet and I am guessing it will not.  Kirk and Melissa and their coaches have done a wonderful job with keeping the attitude at the right pitch of intensity, fun, and community.  I drop in at different places when I am traveling and although I have not had a bad experience yet, none have compared with being home.  I try to explain this experience to other people… walk in, see this stupidly insane and crazy workout that you would never do on your own, then everyone goes all out and you feel great at the end.  If you throw in the dogs, the children running around, the amusing chatter and the chaos that often ensues when the classes are full – you really cannot beat it.  I continue to be inspired by everyone, so you all have my thanks.

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Damon pushing out some bench press during Wednesday’s workout

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Mike looking strong with those deadlifts

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Great Saturday workout! Lia getting cheered to the finish here

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Carlos ripping through those 315-pound deadlifts

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Shaun working through those DB Snatches

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Jackie finishing a DB snatch

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The Sunday crew chipping through those 80 calories

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Kudos to Rachael for choosing the biggest DB we have to jump over!!!!

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Jon and Alberto starting that set of 40 muscle-ups

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Kim showing us the proper way to jump those DB’s….a bunny hop!


Great endurance WOD Sunday morning! Sadly, this might have been the last endurance class for Justin and Stephanie, who will be moving this week. :( Bummed. :(
















JUST GO!!!!!!

May 7th, 2017 by admin

I had one of those days last week….I’m having trouble finding the exact word, but I guess I was feeling sluggish. A little sore but nothing crazy. I had already worked out three days that week, I debated back and forth with myself if I should even work out. Maybe I should rest. But I actually had time to hit the 9 am class so I went in. Why not?

We warmed up and I started to feel better….I started to WAKE UP and not feel so groggy! I felt pretty good during the lift and then we did that short, intense piece with a 20 cal bike, 20 burpees, 200 m run. It was a burner, and as I was stretching afterwards I couldn’t help but think….THANK GOD I SHOWED UP TODAY….I FEEL GREAT AND ACCOMPLISHED AND I WOULD BE SO PISSED AT MYSELF IF I DECIDED NOT TO GO!!!!

Even after all these years of doing CrossFit, I sometimes forget how awesome you can feel after these workouts. How accomplished you feel….like you really did something good and fun! Sometimes I lose sight of that. I have to really remind myself and have this internal dialogue, “hey, dummy, if you have time to hit a class….JUST F*CKING GO!!! Don’t you know how amazing you will feel afterwards???!!! No excuses. Just go, and you can thank me later!”

So this is my message to you. If you have time to go to a class, JUST GO!!!! When have you ever come to the gym and regretted it? Admit it, you always feel like a million bucks after pushing yourself in these workouts with this great community. There is no better feeling.

See you at the gym real soon, right?

WOD SPOILER: Rope climb warning for Monday. Bring those high socks!!!!


Jack got his first taste of tire juice this spring at Thursday’s Strongman Class!!!!!


Brutal little sprint on the bikes!!!


Alberto, Kirk and Pat cycling through those push jerks on Saturday


We loved Monica’s gymnastics class warm-up so much on Friday….we did some of it on Saturday as well


Melis looking strong with her OHS


Shaun, Angie and Sara in the middle of a barbell hold during Sunday’s partner workout









Sip ‘N Stretch

May 3rd, 2017 by admin

Save the date!  On Friday, May 27th, we are hosting a “Sip ‘N Stretch”.  Join us at 7 pm for some yoga and wine!  It’ll be a great way to unwind, relax, and get in some much needed mobility!  Melissa Silva is a great yoga instructor, she was met with rave reviews after she kicked off our last ladies night!  Please sign up with Coach Melissa if you plan to attend.  This is a free program and open to all our member…not just the ladies this time! Everyone could use the stretching session…and a little wine hopefully  bribes you to get here!


Connor throwing the barbell around


Bella cycling through a set of push presses during fight gone bad last week!


Jack making those 36-inch box jumps look way too easy!


Loved seeing Lia sky to a 28-inch box during Monday’s workout!


Don’t look now, but Livia is getting STRONG


Paul got his muscle-ups back on Tuesday!


Lisa working on her muscle-ups



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New Strongman Class!!!!

April 30th, 2017 by admin

We have some exciting new classes in store for May!

Our Endurance class kicked off last week! If you are looking to get ready for a summer 5k, triathalon, or Spartan race…or if you’re just looking for a little more fun cardio in your life…this is the class for you!  We have some great endurance WODs and intervals to challenge you and get you race day ready! We hope to see you Sunday mornings at 8 am!

NEW Specialty Class!! We are SO excited to kick of a STRONGMAN class starting this month!! Every Thursday at 4pm we will pick up heavy stuff and put them down!  Get ready for farmers carry, sandbags, tire flips, and other fun odd object challenges!

Reminder that Barbell Class runs every Tuesday evening at 7pm, and Gymnastics is every Friday at 4pm.  All our specialty classes are a great add to your CrossFit regiment!  If you haven’t been to one yet, you are missing out!  All specialty classes are included in our Unlimited Membership…and available as an add-on to athletes with a 3 class/week or punch card membership for a $20 drop in fee.


Our CrossFit Kids working HARD!!!!


Ralph giving the atlas stone a big hug


Phillip rolling through his 30 reps with the atlas stone


Lisa and Elsa doing gymnasty stuff at Gymnastics class….Stacey on the other hand????


Monica putting Kasey through some sort of torture…I mean……T2B drill.


Steve C. working with his sandbag


Jackson tossing the sandbag over his shoulder


The Sunday Masters Class coming in HOT!










Are You In?

April 25th, 2017 by admin

Something has been on my mind lately and I wanted to do a little blog about it. I was thinking about the CrossFit Open. It’s been over for a while and we’ve all had a chance to recover mentally and physically and get back to our regular routines. My hope was that the Open would FIRE YOU GUYS UP!!!! We now all have a clear idea about what we need to work on…..we all have a whole list of things. Maybe it’s barbell strength, gymnastics, cardio, or just simply getting to the gym more and gain some more experience with CrossFit in general. I was pumped to see everyone REALLY get to work and strive to get better. By the 2018 CrossFit Open, you could be an entirely different athlete.

For a bunch of you, we HAVE seen that and we love it. However, we have seen others fall off. We have hardly seen some of you since the open ended. Here is the thing. We KNOW you can make it to the gym. We saw it during the Open. You came in on weekends, evenings, or random times to get the workouts in. You made it a priority and MADE IT HAPPEN! So, we know you can. It just takes effort and commitment.

Here is what we want for all of you! We want you at the gym pounding away at your weaknesses. We want you here often. Not just one or twice a week…..we want much, much more. In order to really reach your goals, it takes a commitment and we want you here as much as you possibly can. We know schedules are crazy….kids, sports, events, appointments, work, and whatnot. You have to make yourself a priority sometimes. Some of you are so caring for everyone else… forget about yourself! CrossFit 203 is YOUR place to focus on YOU!  You’ll be better off in all aspects of your life if you are feeling healthy and good about your fitness!

I get excited thinking about the 2018 CrossFit Open because I hope you’re all doing things you never thought possible. Doing things you couldn’t this year. But you have to work for it! We want to make you all better athletes, parents, students, employees, husbands and wives, etc. We want you at the gym, working hard and getting stronger and fitter.

Are you in?


You will all be happy to know that we got 2 new bikes the other day. More of this in the near future!!!!


Craig and Robin hitting the Sunday morning 8 am Endurance workout!


Awesome to see Avery getting her first rope climbs!!!!


Rich looked great on the peg board the other day!


Christian locking out a press


Jane looking strong!!!










Friday Schedule Update!!!!!

April 20th, 2017 by admin

A couple schedule announcements for tomorrow and this weekend!  We have a bit of a bummer first…..Friday’s NOON class is canceled.  We apologize for the inconvenience!  Just a totally random schedule conflict. All other classes are ON!

Reminder that this Sunday at 8am we kick off the return of our Endurance Specialty class!  Coaches Alexis and Melissa promise a good time while working on improving your endurance for anything from a 5K, a spartan race, and those long 20-minute CrossFit workouts!  Remember to take advantage of our specialty classes…all those weaknesses that were exposed during the Open…NOW is the time to put in the work! See you there!!!!


The 4 pm crew hitting those rowing intervals


Natalie with a SWEET 260-pound PR!!!!


Lauren looked strong with those sets of 1 today!!!


Wednesday (sorry….forgot a pic of the Thursday board!)

Endurance Class is BACK!!!

April 18th, 2017 by admin

Good news for our Endurance lovers…or haters…who need to work it!  This Sunday we will re-start our weekly Endurance Specialty Class!  Coaches Alexis and Melissa will guide you through some great endurance workouts that are all based off of running, rowing and the assault bikes (gear hint….we have two more en route to the gym!!!). However, we will be adding in other movements too, such as burpees, kettle bell work, maybe even some light barbell work. So, the bottom line is, we won’t JUST be running, rowing or biking. We will keep you guessing and keep things interesting.

This class will take place at 8 am….so we can hopefully beat the heat as the summer goes on. This class is FREE for unlimited members, $20 drop in fee for anyone else. The same goes for our other specialty classes….Barbell Club Tuesdays at 7 pm, Gymnastics Class Fridays at 4 pm….and we will be announcing a NEW specialty class later this month or in early May.

See you early Sunday for your first butt-kicking ;)!!!!!


The noon crew starting those med ball cleans Monday


Shayna was SO excited to be outside running again!!!


Rodolfo looked good with those tuck-pull-ups


Kirk Daddy finishing up a clean and jerk today


Mindy getting some work with those L2 handstand walks


Amber and Stacey…..sisters working hard!!!!


Lou with a bar MU while Jackson and Lisa finish a C&J rep






April 13th, 2017 by admin

We just got back from vacation and I have a question for you all. Do you get as lazy as I do while on vacation? To me, that’s what vacation is for… do things you don’t typically do at home, namely relax, enjoy some quiet, not have a schedule and not HAVING to do anything. I immediately settle into relaxation/lazy mode. So, it’s tough for me to work out while on vacation. Sometimes I have a tough time mustering up the energy. As a result, I’m tired and exhausted for most of the vacation. I know this happens every time, but I can’t seem to escape it. I spent most of the vacation fighting to keep my eyes open by the middle of the day. Falling asleep at the pool or on the couch.  Ready for bed even before my boys.

After 5 days of laziness, and Melis pestering me, I finally manned up enough to join her at the local CrossFit. It was a good workout and I was immediately happy that I went. And, as usual, I felt stupid that I didn’t go there more during the vacation.

For the rest of the evening, I was filled with energy and I felt like I’d had an adrenaline injection! I felt like a million bucks…..pretty much the exact opposite of my previous five days. I was suddenly upset that I couldn’t work out the next day because we were leaving and coming home.

But I was happy to be coming home. Back to 203. Back to all of you and the amazing community we have here. Yes, I was even excited to wake up for the Wednesday 6 am crew!

Time to get back to my routine. Time to get back to these tough, fun, amazing workouts. Time to get back to life.


Dallas locking out a clean and jerk


Paula with her game face on!


Amanda with a nice little PR on Wednesday