WOD #2

September 30th, 2014 by admin

It’s time to release another WOD that you’ll see Saturday at our in-house throwdown.

For Time
125 Wall Ball
100 Plate Burpees
75 Box Jumps

1 person works at a time. The WOD starts with the L1 athlete, followed by L2 and L3 and stays in that order. No team member can do more than 15 reps, or less than 5, at any given time with any of the movements throughout the workout.
Wall Ball

Level      Men                                 Women
L3            20# to 11 feet                    14# to 10 feet
L2            20# to 10 feet                   14# to 9 feet
L1            14# to 10 feet                    10# to 8 feet

*Masters Men – 14# to 9 feet
*Masters Women – 10# to 8 feet

Burpees Men will do a burpee (chest and hips on ground) and jump onto 45-pound bumper plate instead of clapping overhead. Women jump to a 25-pound plate. Both feet have to land on the plate (step ups are allowed) and hips DO NOT NEED TO OPEN. Your foot does not have to be fully on the plate when landing on it. However, heels must be off the ground.

Box Jumps
Level           Men                  Women
L3                 24-inch               20-inch
L2                 24-inch               20-inch
L1                 20-inch                20-inch

*Masters Men – 20-inch
*Masters Women – 16-inch

Step ups are allowed. Hips must fully open on top of box and control must be established (no jump-offs).

Let us know if you have any questions or clarifications!

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Mike T. looking strong with his thruster!

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Welcome to Karina!

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Elsa toying with the thrusters at the 9 am class


Fired Up About CrossFit Kids!!!

September 29th, 2014 by admin

I’m fired up. No, no, no….you’re not about to read another one of my rants. I’m fired up about CrossFit Kids. As you might have known, Coach Sarah and I traveled to Morristown, NJ, over the weekend to attend a CrossFit Kids Seminar. After two days of nothing but talk about CrossFit Kids, videos of vibrant CrossFit Kids classes and learning how a good class is run, I’m fired up to grow our program.

We currently have FIVE coaches who are certified CrossFit Kids coaches! Now that we have five coaches, we can offer more times for our Kids classes. We’d like your input. We need to know when it would be convenient for you and your kids to hold a class. We will accommodate YOU!

We can run classes during off hours, or in the side room at the same time as a regular adult class.

We also have options for age divisions. CrossFit recommends a pre-Kids class for ages 3-5, CF Kids classes for ages 6 to 12, and finally teen classes from ages 12-18. These age categories aren’t etched in stone. Take Jackson. When he was four or five he would have been fine in the 6-12 age category. We take your child’s physical and emotional stages into account, not just their actual age.

But first, we need to get organized. Many of you have children, but our classes haven’t matched your schedule. If you have interest, let us know times that work for you, and the age of your child. We hope to get many, many more kiddos and class times very soon.

If you want more incentive, we are going to offer two free weeks for any new CrossFit Kid. Let them try it out. Is there any doubt they’ll love it? We will start the free trial next week (Oct. 6-10). We will add class times based on demand. CrossFit Kids classes are currently offered on Tuesday at 4:15 pm for ages 4-7, and on Sundays at 9:15 am for ages 6-12. Let Kirk or Melissa know if you are interested.

If you’re reading this, it’s probably because you love CrossFit. Time for your kiddos to get an opportunity to create their own community here at 203. We can’t think of a better way to help your child learn about health, nutrition, and help better prepare their young bodies for sport and prevention against injuries. Let’s do this!!!

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Libby looking strong with her TGU

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Stacey and Amber

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Lots of action at 4 pm today

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Will going RX with those front squats today

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Anna, Nicole Q., and Bill working on their TGU’s at 6 am


5 am Lives and Nutrition Lecture

September 28th, 2014 by admin

Good news early risers! The 5am class will continue this October! Come hang with Coach Sarah every Tuesday and Friday at 5 am. As long as attendance keeps up, the class will live on!

In throwdown news, another WOD will be leaked early this week. Stay tuned! We plan to be done with the workouts by early afternoon. Stick around for a pot luck BBQ! We’ll provide beer and meat. Feel free to bring something and enjoy our last day before kicking off our Fall Nutrition Challenge!

Speaking of the challenge, time is running out to sign up! Get your name on the board by Wednesday, October 1st. We will release teams and full details Friday. If you are on the fence…DO IT! You have all proven you are dedicated to your health and fitness showing up to the gym each week. It’s time to focus and really dial things in. We promise you’ll be amazed at the changes just six weeks will bring.

Melissa will host a nutrition talk this Sunday at 10 am. Attend if you have never done a challenge, have questions regarding nutrition, or want a bit more detail on why we are so big on “meat, vegetables, nuts and seeds!” Sign up on the white board this week.


The Friday 9 am crew with some swings and sprints

The Friday 9 am crew with some swings and sprints


The Sunday class getting after it

The Sunday class getting after it










In-House Competition Teams

September 25th, 2014 by admin

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Two juicy pieces of news for everyone who is signed up for our in-house competition next weekend. First, the teams have been released! We’ll post the picture here. Hopefully you can all see your name. If not, it’s on the whiteboard at the box.

Second, we are releasing one of the workouts tonight. Here we go….

9 Deadlifts (125/85)
7 Power Cleans
5 Thrusters

Each team will have two barbells (125# for the men, 85# for the women). Level 1 athletes will be in charge of the deadlifts. Level 2 athletes will do the power cleans. Level 3 athletes will have to do the heavy thrusters. L1 athletes start the workout by doing 9 deadlifts. When they are done, the level 2 athlete steps to the bar to do the 7 power cleans. Finally, the L3 athlete enters to complete 5 thrusters. Team score is number of rounds and reps for the 8 minute workout.

We will allow additional scaling for Masters athletes, (115/73) or if any other athletes need to further scale the weight, please contact Kirk or Melissa ASAP and we’ll set you up.

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A Power Clean face-off between Kate, Mindy, Michelle and Jami

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Jimmy working through 30 hang cleans

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Great to see Migs back in action and looking solid with this power clean

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Kate T. finishing a lift

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Congrats to Elsa for getting her C2B pull-ups down in Thursday’s WOD!!!!!! Hard work pays off!!

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Kirk Daddy and Jess looking good at the bottom of their snatches







Fall Nutrition Challenge

September 23rd, 2014 by admin

You’ve probably seen the news on the white board, but it’s time to finally announce our annual Fall Nutrition Challenge! As we’ve done in years past, we will end the challenge before Thanksgiving. So don’t worry, you’ll be free to indulge on holiday treats if you choose. The challenge will run for six weeks, starting on Monday Oct. 6 and ending on Sunday, Nov. 16.

We will have a different kind of team format, different from any challenge we’ve done. Because of the format (which we will release next week) we are going to need your full commitment. The format will put a heavy emphasis on punishing any and all cheats for the first four weeks, so we are looking for serious participants only. There is a spot to sign up on the whiteboard at the box. If you want to participate, sign your name by Monday, Sept. 29.

Judges Needed: In order to make this a legit competition, we are looking for judges to help for our in-house competition on Oct. 4th. Anyone who is interested, please contact Kirk or Melis ASAP.

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The Monday 6 am class starting their rowing intervals

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Alexis and Sarah admiring Nathaniel’s squat

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Tuesday 5 pm crew getting after some heavy OHS’s


Monday (sorry, totally forgot to take a pic of Tuesday white board)

Open House

September 21st, 2014 by admin

We have decided to spice up our in-house competition on Saturday, Oct. 4. We are going to make it an Open House, with the hope that many of you will bring friends or family to check out the competition. We know most of you have friends who are curious about this CrossFit thing, but they have been hesitant to try it out. Some of your friends could even be put in the “anti-CrossFit” category. Why they feel that way, we may never know. Maybe they think we are all just a bunch of hulking behemoths who kill our own dinner every night and worship a puking clown. Whatever the reasons may be, your brother or nephew or buddy hasn’t listened to your advice to try CrossFit 203.

Bring that person to the box on Oct. 4. They will see a vast array of athletes at our competition, and any hesitation they had will most likely melt away. We are not scary. We are a gym full of amazing people with teamwork and camaraderie oozing out of the walls. We want them to see that on Oct. 4. Even if they stop by just for one event to see you compete, it’ll let them see what 203 is all about.

That said, the whiteboard is filled with somewhere between 40 and 50 names for the competition. We will be working diligently over the next week to compile teams. Our hope is to make teams that are so evenly balanced that we won’t have any idea who will finish in the top 3. We will begin leaking the events soon, and the teams soon after. Stay tuned!!!

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Ashley throwing around some weight on Thursday

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Mikey and Matt D. working on Thursday’s MU/Box Over workout

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Mindy showing off her hops during Friday’s bar-facing burpees

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A big Sunday crew getting after it








See What Happens

September 18th, 2014 by admin

Sometimes, the only thing holding you back is yourself. We have a lot of athletes in this gym who are better than they think. People who can do far more than you think possible. I’ve seen some perfect cases in point lately. I saw more than a few people scaling to knees-to-elbow or knees-to-parallel during our “Death by T2B” workout. You were making it look easy so I casually approached and urged you to kick your feet a little harder and see if you can get your toes up to the bar. And BAM, it happened. Some of you continued knocking out T2B for the remainder of the workout, piling up 20 or 30 reps. You were shocked that you were able to do it.

You are all getting stronger and stronger, whether you know it or not. Have you tried a strict pull-up lately? Or have you simply automatically grabbed a band? Have you tried a ring dip lately? Or do you go straight to the bench or parallel bars? Do you throw the same amount of weight on the bar for EVERY thruster workout you do? How about a pistol? Do you grab the box because you think you can’t do one? I can’t tell you how many people were able to do pistols their first try, mere seconds after looking at me with wide eyes, thinking, how can anyone do a squat with just one leg????!!!!

We always tell you to put yourself out there. Try new things. Enter our in-house competition. Get a team together for the Battle for the Bell, and see what happens!

Yes, many of you are intimidated by certain movements, lifts or competitions in general. But you took a huge leap by trying CrossFit in the first place. Now that you are a hard-core CrossFitter, keep that same spirit as you see new movements, lifts and chances to enter local competitions.

Give it a shot and see what happens, folks!!!!

Reminder: Our second 5 am class of the week is tomorrow (Friday!) We had a great showing Tuesday so let’s keep it going early risers!!!

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Ralph wanted this pic posted, with him AHEAD of Alexis in a workout. Nice work!

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The Monday noon crew out for a stroll with their kettle bells

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Mikey working through his 10 sets of OHS’s

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Sarah getting plenty of height on her C2B pull-ups

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The 6 am crew starts “Death by T2B”

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Babs back at it and lifting heavy!

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Libby front squatting during Wednesday’s barbell complex

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Super proud of Amber for getting her T2B going!!!!












Notes for the Week

September 14th, 2014 by admin

A couple of announcements/reminders for this week.

Yes, the 5 am class is officially here. We are going to do a trial run at a 5 am class STARTING THIS WEEK!!! We will have the class on Tuesday and Friday for the next two weeks and continue only if we get decent attendance. If attendance is low, we will cancel it after two weeks. So, if you wanted a 5 am class, you better be there on Tuesday and Friday the next two weeks!!!!

A reminder that you have until Wednesday to sign up for our first-ever in-house competition. It will be held on Saturday, Oct. 4 starting at 9 am. We HIGHLY recommend that you sign up, particularly if you’ve never done a competition before and are wondering what it’s all about. This is for EVERYONE, no matter your level. There is a spot to sign up on the white board at the box. Just do it!!!

We understand many of you happen to be busy the weekend of Oct. 4 (why the heck are so many of you busy on that random weekend???!!). Don’t worry. We plan on doing one of these in-house throwdowns every season. So, look for another one at some point this winter!!!!!

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Ralph during Friday’s push jerk WOD

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Aaron and Paul C. during the noon class

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Welcome to Alenka!!!


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Anna push jerks while Chops handles the 30-inch box







September Member Spotlight!!!!!

September 11th, 2014 by admin


Our September Member Spotlight is Carlos….aka CLOS, aka one of the twin towers. Carlos was our pick because of his dedication to getting to the gym, his no quit attitude, and commitment to living healthy. He is one of our youngest members, but has put a priority on eating clean and staying strong and healthy. It was obvious Carlos was a solid athlete when he first started with us, but we were surprised how quickly he was able to pick up on Olympic weightlifting and our toughest gymnastics movements. Carlos has one of the best attitudes in the gym. He literally walks through the doors each day with a smile on his face, especially if he sees running in the workout. Carlos also works hard outside the box. A little known fact is that Carlos works around the corner from both Melissa’s office and Jackson’s school. When we drop Jax off at the ripe hour of 7:45 am each morning, Carlos’s car is already at his office and it’s usually the only one there. Since he has a lengthy commute from Brookfield, Carlos is up and at it before the sun rises, pounding down the six eggs he always eats for breakfast (this kid eats like an NFL offensive lineman). But that’s CLOS. We’re happy he found us and can’t wait to see him continue to kick ass at 203!!!!!

Name: Carlos Aurelio Januth Junior

Where are you originally from? I was born in Rondon do Para in Brasil and moved to Brookfield when I was only 11 years old.

What high school did you attend? I attended Brookfield High School and graduated in 2011

Favorite sports teams: I love soccer even though I suck at it, so Brasil’s national soccer team is my favorite team.

What do you do for work? I work in construction as an estimator and many may think I work out in the field, but most of the time you can find me inside a warm cozy office eating my mixed nuts.

When and why did you start CrossFit: This may sound silly but the reason why I started CrossFit is because I was making a lot of stupid choices in my life, the choices that a lot of people my age make. I wanted to fill all my free time with things that would keep me busy. Kaitlyn talked me into trying Crossfit and I also started taking dance lessons. I have been at Crossfit203 since last October and I can’t get enough of it.

Favorite and Least Favorite Lift?: I love power cleans and my least favorite lift is the freaking Thruster, man I really do not like that movement.

What was your first workout, and what did you think after finishing? I remember one with power snatches, burpees and shoulder to overhead…..pretty much all the things I am not very fond of in CrossFit. I loved the fact that it showed my weaknesses and it made me want to come back for more.

Greateast CrossFit Achievement so far: I will never forget the day I did 50 double-unders in a row, that day was magical.

CrossFit Goal for 2014 and beyond: To be able to squat snatch my body weight and keep my shirt on. Sometimes it gets too hot and I can’t take it, and other times I just don’t know what gets into me.

One interesting thing about yourself not related to CrossFit: I love to cook and bake. I think the whole process is a beautiful thing. If you look me up you will see a picture of me cooking with a bunch of kids, good times. If I was rich I would, CrossFit, dance and cook all day.

Complete the sentence, “CrossFit should….” be part of everyone’s life. People often say “oh why did I bring up CrossFit, now he won’t stop talking about it.” I cannot stop talking about it because it is so damn great. This very open and cheerful community that we have cannot be duplicated. I always get the chills when there is one person left and everyone is surrounding him/her and cheering their hearts out it. It makes me want to run over there and help them lift that weight up. It is priceless.

If I’m not at the box, you can probably find me….: Eating, reading a book or sleeping. Yeah I know, I’m pretty boring.

Other comments?: I might be going out Saturday night, but I will make sure I get enough sleep to go the box on Sunday morning. I love those Sunday partner workouts!!!!

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Lizette, Teresa and Mindy start the WOD with the 6 am crew


Alberto, Bill and Leon working through "The Seven"

Alberto, Bill and Leon working through “The Seven”


Mike A. and Lou

Mike A. and Lou


Loved Tony's shirt today!

Loved Tony’s shirt today!



Sept. 11

September 10th, 2014 by admin

We’d like to dedicate today’s blog to our many first responders and service men and women in our 203 family and community.  Today we remember the tragedy that was September 11th, 2001, and honor the lives that were lost on that day, as well in the years since fighting the war on terrorism.  Take the time to thank those who protect and serve us today. We are so grateful for the sacrifices they have made, as well as the sacrifices of their families.

We will be doing a “Hero” workout on Thursday. It’s a tough one, but if you thought we’d give you an easy workout on Sept. 11, you’re at the wrong box. It’s days like this when we crave a tough, nasty workout, where you have no choice but to dig in your heels and fight until the end.

There is no better way to show your respect.

Can’t wait.

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Justin working through Monday’s KB lunges.

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Cris finishing a DB snatch

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Judy looking strong!!!!

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Dave squatting while Jess D. and Monica snatch

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Kim looking comfortable in the bottom of a front squat