February 7th, 2016 by admin

We were so happy to see many of you sign up for the CrossFit Open in recent days. We have about 40 names on the whiteboard at the gym and about 25 have officially signed up at games.crossfit.com. This leads us to believe we should shoot for 50 people to sign up this year. That way, we can do 5 teams of 10 for our in-house competition!!!  We have to admit we are getting really excited about this competition. We think it’ll be SO fun to join in. So SIGN UP THIS WEEK on the whiteboard AND on the Games website.

We are also asking that you include your t-shirt size on the whiteboard. We need to order t-shirts within the coming week or so. Remember, each team will get a different color t-shirt that we will encourage you to wear whenever you complete the Open workout here at 203.

Nervous?  Don’t be!  The way we will be scoring the competition will award those who participate, those who officially record their score online, and the top Rx, scaled and masters scores each week.  If you have a bad week, it will NOT negatively affect your team’s score.  Everyone will have a chance to shine and show their team spirit and support! 

We are going to get teams assigned by Monday, Feb. 15 so get your name on the board and sign up on-line ASAP!!!!!


CrossFit Kids talking about the workout!


Morgan rolling through some muscle-ups


Nathaniel once again making the MU’s look easy


The Thursday 9 am class rolling along!!!!


Monica and Lou working on those sets of strict HSPU Thursday


Kasia looking strong with her deadlifts Friday


Papa John throwing some weight overhead at Sunday morning’s Masters Class











Sign Up!!!!!

February 1st, 2016 by admin

We have two words for you tonight….SIGN UP!!!! We have two big events in the coming weeks that we are super excited for, and want you to be a part of. First, be sure to sign up for the CrossFit Open ASAP! We have a spot on the whiteboard to track sign ups, and will form teams by Feb. 15th. You need to register on-line at games.crossfit.com. Remember, we are going to be making the Open an in-house team competition.  Each team needs Rx, scaled, and Masters athletes!  Questions or concerns please ask Melissa or Kirk!  Sign up today!

Also a reminder that Jason Ackerman will be coming to 203 to do a Flexible Eating Nutrition Seminar on Monday, Feb. 15, at 6pm. Sign up at THIS WEBSITE if you want to learn more about nutrition and how it can work for YOU.

Also, our first ever Tuesday NOON class is happening tomorrow. We are going to offer noon classes Monday through Friday for February. If attendance is good, we will keep it going. So plan on coming to the box tomorrow if you are a fan of the NOONERS!!!!!


Chops and Matt with some Sunday deadlifts


Carlos holding tight with one of those tough L-sit holds


If someone walked in this exact moment and saw the 6 pm class….they would think you are a bunch of slackers. Everyone standing around and resting???


I’m not sure if anybody cycles through box jumps faster than Coach Mikki


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The Sunday Masters class keeps on growing!!!!

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Sarah doing her burpees on Friday while little Luca just hangs around


















The CrossFit Open

January 28th, 2016 by admin

The CrossFit Open is less than a month away (the first workout is announced Thursday, Feb. 25)! For those of you who have been with us for a while, you know what the Open is and what it’s all about. For our new members, here is a breakdown below and for everyone else, keep in mind that we will be doing something different with the Open this year that you will LOVE!!!!

The CrossFit Open is the first step en route to the CrossFit Games this summer in Los Angeles. CrossFit will release a workout each week for 5 weeks and everyone who signs up around the world does the workout, and records their score on-line. Everyone is then ranked among their respective age group, state, region, or you can see where you rank in the entire world. That said, you don’t need to be a fire-breather to compete. Even though one workout is released each week, a scaled workout will also be offered, so anyone at this gym can sign up if you choose.

We do the workouts here at 203 with each other. We will push and cheer and support each other and the atmosphere is absolutely electric during these workouts.

This year, we are going to do something different. We will split into 4 teams and make this an in-house competition, but for five straight weeks! We will select four captains, and we will assign every athlete to a team.  Each team will have a wide variety of athletes, from beginners to advanced athletes and everything in between. We plan to go all out with this, tee shirts, smack talk, and los of fun!  Each week we will have a huge throw down on Saturday morning, but you will have the entire period between Thursday night and Monday at 5 pm to get the workout done. Keep this in mind….we will have 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 each week, which will go to someone who displays extra grit, desire, sportsmanship and/or camaraderie.

Anyone who has participated in the Open before will probably 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 five years. With the addition of this year’s in-house competition, it’ll be even better this year.

More information about the Open, and our friendly competition, will be released soon.

The gym is officially signed up for the Open. In order to get placed on a team you must register at THIS website (cost is only $20). Click the red button near the upper right of the page to register. Upon registering, be sure to find CrossFit 203 and join both our affiliate AND team. I would suggest signing up through google chrome because internet explorer always has issues with the Games site. If you have any questions, please ask us or any coach.  We will assign teams By Feb 15th so be sure to sign up soon!


Paula looking nice and comfortable at the bottom of this hang snatch


Crissy celebrating a snatch PR!!!!


Migs tossing around 205# for his hang snatch


Rich and David working through a set of 30 H.R. push-ups


Sergio has been working hard on his squat


Sad day….Tanya’s last class with us :( We will miss you!!!!!


Jack doing what he does best….squat heavy







Who Doesn’t Like a Nooner???

January 26th, 2016 by admin

We have a schedule change to announce. We are adding a NOON class Tuesday and Thursday starting the first week of February (the first Tuesday noon class is on Feb. 2.). So, we now have noon classes every day, Monday through Friday! Please be advised that we are adding the Tuesday/Thursday noon classes on a trial basis. If attendance is decent for the month, we will keep it going. If attendance isn’t there, we will go back to just Monday/Wednesday/Friday in March.

So, if you are a fan of noon classes every day, be sure to come as much as you can and we’ll keep it. See you at the box!!!!


Kaz looked strong with his squat clean thrusters on Monday


I believe this was the exact moment when these 4 called out Eliana for not getting deep enough with her squat during the “Bring Sally Up” warm-up :)


Tony tossing some weight overhead


Arun working through his thrusters Monday


Lauren locking out a heavy thruster


MacKenzie getting ready for a set of 5 strict press


The Tuesday 5 pm crew getting work done







A Death of Sorts

January 24th, 2016 by admin

I’m stealing this post from a fellow CrossFit affiliate owner named Clair Michel of CrossFit CO2 in Canada. She called it “The Death of My CrossFit Desire.” I’d call mine something different. I guess my title would be, “The Death of My Competitive CrossFit Desire.”

Clair wrote about her burning desire to be better at CrossFit being gone. Her passion now burns with other people….the members of her gym. CrossFit isn’t about her anymore, like it used to be. Instead, CrossFit is now all about THEM……everyone at her box.

She said “And now my PR’s don’t matter anymore…my members’ PR’s matter to me. I’m so much more excited for my members, watching them do things they never thought they could do.”

Lately, I’ve been feeling the exact same way. Now let me say this, I still freaking LOVE CrossFit and throwing down with everyone here at 203. That’ll never change. If I can jump into a class, it’s usually the best part of my day. I’m just not obsessed with being at the top of the leaderboard anymore. I still strive every day to work hard and get stronger and fitter, but if I never match my deadlift PR again…..it’s not the end of the world. I’m going to work out whenever possible while having FUN with all of you. My focus has shifted to everyone else lately, and the overall well-being of the gym. I won’t be forcing myself to do “Fran” alone at 7 am anymore. Instead, I’ll probably sit down and try to come up with some kick ass workouts for all of you to enjoy!

The CrossFit Open is coming and I can’t wait to see all of you throw down with those tough workouts. I can’t wait to see you push yourselves like never before. We are going to do a little something different with the Open this year to make it even more fun for everyone (more information on that coming in a post soon!). Yes, I’ll be signing up for the Open, just like I have every year since it first began, and I’ll do my best with each workout. BUT, my focus is on YOU and making sure it’s a fun and fulfilling experience for everyone.

We have a max lift at the box on Monday. I’m going to get after it and maybe I PR and maybe I don’t. I’m more pumped up about watching all of YOU toss that weight around! See you at the box.

Tanya locking out a strict muscle-up Sunday

Tanya locking out a strict muscle-up Sunday


Starting that first set of 100 wall ball

Starting that first set of 100 wall ball


Justin and some of the Saturday morning crew

Justin and some of the Saturday morning crew






Sunday (sorry, forgot a pic of the Snowy Saturday board)

Yeah, but…..

January 21st, 2016 by admin

Tonight’s blog comes courtesy of Coach Michelle!!!!!

Yeah, but…” Is something we’ve recently heard way too often. I had plenty of time to think about this after we did did the hero workout, “Abbate” which includes 2.5 miles of running.

Why do so many of us feel the need to use the “yeah, but…..” ESPECIALLY if someone pays us a compliment? Why are we so quick to use our energy to cut ourselves down instead of build ourselves up? Is it fear or discomfort? I don’t know.

You did the run Rx!

-Yeah, but I sandbagged the barbell because I was scared
-Yeah, but you did the whole thing solo!
-Yeah, but I came in last
-Yeah, but you f#cking did it!!!

Does this all sound familiar? So many of us do it, have done it, or will do it. It’s kind of like, “yeah, but….” is a super power. You can use your powers for good, but you can also use them for evil. You can build people up. “Yeah, but you went for it!” Or you can cut yourself down. “Yeah, but I scaled.”

Will you use your powers to build people up or will you cut yourself down?

Use your words wisely. Be proud of your work regardless of all the “yeah buts” you can think of. You are pretty darn creative and will always find plenty of those! If you scaled it all, forgot a round, threw up, cried or tripped over your own feet, it’s quite alright.

Build someone up. Build yourself up. Being a superhero is always “RX.”


Coach Mikki looking good with her OHS’s


Mike T. with a bar-facing burpee on Tuesday.


Lisa locking out a thruster


Great to see Paula back in action!!!!!


Brian and Stacey during the Wednesday workout…..


Brian and Stacey after the workout….


Elsa finished the workout on the GHD...also a perfect place to rest your head

Elsa discovered that the GHD is also a perfect place to rest your head




14.5…..don’t remind me






Flexible Eating Nutriton Lecture

January 17th, 2016 by admin

JA211180624_10152869418858691_4195774451858755462_n (2)We are thrilled to announce that we will be hosting Jason Ackerman, (a CrossFit Level 4 coach and member of the CrossFit Headquarters Level 1 Traning Staff) here at CrossFit 203! He will be hosting a ‘Flexible Eating’ nutrition lecture Monday, Feb. 15th at 6 pm. Many of you will have just finished up our clean eating nutrition challenge and this is the perfect follow up. Once you have your nutrition cleaned up, it’s time to dial it in.  Flexible Eating is a form of weighing and measuring your food, similar to the Zone diet many of you have tried…but a bit more…well flexible. 

Jason will speak to specifics of eating portions that will support leaning out, gaining mass or sustaining weight, all while being able to indulge once in a while. The focus will be on finding what your macros are, and how to track and calculate based on your individual needs. He will be available to answer any and all questions you might have. Register HERE to be a part of this! We will welcome any CrossFitter in the area who wants to stop by for this lecture.


Teresa standing tall with a clean


Juliann setting up for a clean


Eliana celebrating her birthday like anyone would…..with some squat cleans!!!!


A packed Sunday Masters class getting after it!!!!












January Member Spotlight!!!!

January 14th, 2016 by admin

DSC_0365We start 2016 with Alberto as our January Member Spotlight!!!! We chose Alberto because he has been a dedicated member of the gym for many years now, he is a true 6 am-er, and we always appreciate you guys for getting up so damn early!!! He is known for his vocal warm up groans, spider monkey jumping abilities, and easy going and happy demeanor.  Alberto and I have similar back issues from time to time so we find ourselves doing similar “modified” workouts. And, yes, we both get frustrated with sore backs, but that doesn’t stop Alberto from coming to the gym and doing SOMETHING. For people like Alberto, the worst thing is to just sit and do nothing. That’s not an option. He’ll come in and just do air squats and strict pull-ups all day if that’s what he feels he can do that particular day. He loves working hard and just being at the gym and throwing down. After spending some time this past fall really focusing on his form with the lifts…it’s paying off big time and he has been crushing WODs lately. From lifting to gymnastics, his hard work is proven on the white board! Alberto has some great goals in mind for 2016 and we can’t wait to see him meet them all (most especially the staying healthy part!!!) Keep killing it Alberto!!

Alberto Diego Lopez

Where are you originally from?
Born and raised in Bridgeport, CT. Moved to Danbury about 10 years ago

What high school and/or college did you attend?
Went to St. Joseph’s High School in Trumbull.  I got recruited to play soccer at Western Connecticut State University, it’s a D3 school so I use “recruited” lightly. Got my MBA from Sacred Heart University, in Fairfield.

Favorite sports teams:
Mets and Giants, as much as they both break my heart, for my American sport teams. For futbol, it’s FC Barcelona, NYCFC, and the Argentinian National Team.  My parents are from Argentina, so I have little say in this one.

What do you do for work?
I am an Aircraft Portfolio Analyst for Global Jet Capital.  Its more boring than it sounds, basically it’s a combination of Risk and Financial Analyst for a portfolio of companies or really rich people that are too cool to fly commercial and they need their own private jets.  Some of our notable customers are Michael Jordan, Charles Schwab, Bob McNair (owner of the Houston Texans, and Bill Cosby (before he was… you know)

I was with GE Capital in the same role for the last 9 years but we got bought out last month.

When and why did you start CrossFit:
I think I started in November 2012. And I started because I got tired of wasting my time at those globo gyms. I also had been out of competitive soccer for a few years so I needed something to fill that void.

Favorite and Least Favorite Lift?:
Favorite: Clean and Jerk
Least Favorite:  Deadlifts are my damn kryptonite.  I hate them.

What was your first workout, and what did you think after finishing?
First WOD was the baseline one (500 m row/40 squats/30 sit-ups/20 push-up/10 pull-ups), and I remember thinking, wow I suck really bad!

Greateast CrossFit Achievement so far:
I would have to say getting consistent double-unders.  Those were the most annoying, frustrating things to get which took probably 2 years of trying.  Now I can easily get about 50-60 in a row

CrossFit Goals for 2016:

  • Butterfly pull-ups
  • String together some MU
  • Make deadlifts my bitch
  • Not get hurt

One interesting thing about yourself not related to CrossFit:
We already covered that I play soccer. Other than that not much besides that I borderline obsessively collect transformers toys.

Complete the sentence, “CrossFit should….”
Be included in every college’s athletics program.  I could only imagine how much success I could have had as a soccer player if I had been exposed to CrossFit during college.  Instead, it was Ramen noodles and beer.

If I’m not at the box, you can probably find me….:
Spending some quality time with my beautiful wife and daughter.  Playing soccer with my over-30 team or with the newly created CF203FC!!!!

Other comments?:
I just want to thank everyone for dealing with my moans, groans and cursing during warm-ups and the WOD’s, especially my 6am people.

Let’s all kick some serious a$$ this year!!!!!




CLOS and Nathan going head-to-head, literally, in Monday’s row/push-up workout


Mike T., Steve D, Nathaniel and Sue in the middle of Tuesday’s pull-up AMRAP


Some big boys on that bar!


Blurry, but a cool pic of Elsa pulling herself under the dumbell


Kaz rolling through his DB Snatches


Kevin, Lisa and Mike D. snatching


Mounir strong with the dumbell


Eliana snatching while Coach Michelle flies onto the 30 inch box!


The Thursday 9 am crew working hard



Monday (Sorry, forgot to take a pic of Tuesday board)





Thursday and a happy Natalie


New CrossFit Kids Class

January 7th, 2016 by admin

We are going to be starting up a 6-week CrossFit Kids class for children ages 8-13 starting on Tuesday, Jan. 19 and running through February 23rd.  The class will start at 5 pm and will take place in our side room with Coach Kirk.  If you have a child or know someone who may be interested, please contact us at 203-525-3005 or email to info@crossfit203.com.

Also a reminder that we are doing a FREE Nutrition Challenge to begin the new year, and we will kick things off on Monday, Jan. 11. This will be run primarily through facebook and here at the gym. Sign up by Saturday on the white board, and feel free to ask any coach questions you may have!

Finally, there is still one week left to take advantage of our ‘Friends and Family’ offer….ask us how you can save $100 for you and a friend on February’s membership!



Mike D. going RX with that 5 minute C&J AMRAP


Migs doing what he does best….throwing around the barbell


Kaz locking out a C&J


Lisa working on her split jerk


Great to see Cris back in action!!!!


CLOS at the top of a squat clean thruster





Wednesday (and the side of Craig’s head)






Friends & Family Extended and a Free Nutrition Challenge!

January 3rd, 2016 by admin

Thanks to everyone who brought someone to Family and Friends Day Sunday morning! As promised, anyone who brought someone was entered into a raffle for a $25 gift card good towards anything here at 203, be it membership, gear, or protein.  The winner is, SERGIO.  We have decided to extend our ‘Friends and Family’ offer until January 15th.  If you refer anyone who signs up for Foundations before the 15th you AND your friend will each receive $50 off your February membership!

The gluttony of the holiday season is behind us (thank goodness!!!!) and many of you have mentioned falling off the clean eating wagon BIG TIME.  In lieu of a big challenge we will be hosting a free online Accountability and Nutrition Challenge starting Monday, Jan. 11.  Here’s the deal…..sign up on the white board this week and you will be put in a facebook group specific for this challenge.  For the four weeks, you will eliminate all sugar (real or artificial) and processed foods (think breads, pasta, cereal, basically anything with a food label).  You will also choose ONE lifestyle habit to work on…it can be anything from 8 hours of sleep at night, getting to the gym 5 times a week, weekly meditation, yoga, or journal time, etc.  Each week you are responsible for posting your progress and success during the week to the facebook page.  At the end of the four weeks we’ll award someone a $50 gift card.  Its free to enter…so no excuses! There are NO strict rules on alcohol or anything else. No challenge workouts. No measurements. If you need a little kick to get back on track with your diet and lifestyle, this is for YOU!

We have lots of fun things on the horizon for us here at CrossFit 203. We look forward to a fantastic year with all you guys!


Lots of C2B pull-ups!


Jack going 200×3 with strict press!


Packed house for the Sunday Masters crew!





"The Chief!"

“The Chief!”