Holiday Schedule

November 19th, 2017 by admin

Are you kidding me that Thanksgiving is almost here??? WOW! Time to set our holiday schedule! Yes, we WILL have a Thanksgiving morning workout. We know a lot of you want…no, NEED to get a good sweat on before you hit the turkey, stuffing, mashed potatoes and pumpkin pie. Get ready!!!!!

Thanksgiving morning: 9 am class only
Friday: 10 am and noon classes only
We resume with a regular schedule over the weekend.

We also have a few days left to bring a coat or any winter gear to donate this Thanksgiving. We are off to an amazing start! We have a bunch of jackets, hats and gloves ready to be donated. If you have anything, please bring it by Wednesday.


Is it me, or does Judy look like a complete bad ass in this pic??!!!!


Cat getting through those T2B Sunday morning


LOVE seeing Anna back in the house!


Morgan working through his Thrusters








The Winning Recipe!

November 15th, 2017 by admin

We are in the final week of our Fall Nutrition Challenge and we had a potluck WOD/dinner last Friday evening where our 23519024_10154962137672478_4177816897334875771_ncompetitors brought in healthy dishes for everyone to enjoy. We had people vote on their favorite dish and the winner received a bonus point for the challenge. The winning dish was from Kimberly, and it was so delicious we wanted to share with everyone!! This dish is a great alternative to take out, and some bagged frozen riced cauliflower makes it super easy to whip up!  

Cauliflower Fried Rice w/ Pork

1 head of cauliflower (riced)
2 eggs whisked
6 Scallions sliced thin
1 carrot sliced thin
1 cup frozen chopped Kale
2 tablespoons fresh grated ginger
4 cloves garlic minced
1 cup chopped mushrooms
6 tablespoons coconut aminos
2 tablespoons pure sesame oil
1/2 lb thin pork chops
Salt / pepper

1.) Salt and pepper the pork then sauté in a little ghee, set aside.

2.) Scramble the eggs in the same pan you cooked the pork in, set aside.

3.) Add a little more ghee and sauté the mushrooms, carrots and kale (salt to taste) about five mins. Next add the ginger and garlic. Mixed everything well in the pan.

4.) Add the cauliflower and stir to mix in the veggies then the coconut aminos and sesame oil. Cook an additional five mins or so.

5.) Cut the pork into small pieces and stir it and the eggs into the mixture.

6.) Top with scallions 


The 9:30 am class working through their set of 15 hang cleans


Leslie and Sara






Coat Drive

November 13th, 2017 by admin

We need your help 203!!!!! We are doing a coat/winter clothing drive this Thanksgiving in conjunction with one of our kick-ass members, Dallas. He helps organize a coat drive every Thanksgiving for needy people in the Danbury area and we want to help with his efforts. Bring in new or gently used coats or any winter gear to the gym and we will donate all of those items to Dallas. Dallas and his partners set up at 5 am on Main Street Danbury Thanksgiving morning and stay until 8 or 9 pm handing out items to local families. Some local businesses also donate food so if anyone wants to help in that area, you can also drop off at the gym.

We KNOW the 203 community will help out and make some local families happy this Thanksgiving. Thanks in advance!


Amber finishing a thruster during “The Seven” last week


Cheering Nathan as he finishes up


Kim and Mike getting after it!


Victoria setting up for a lift


Melissa F. looking strong!!!!


Pat and Alberto during “Jason” on Saturday


Stacey landing a split jerk











Happy Anniversary to 203!!!!!

November 5th, 2017 by admin

Happy Anniversary to CrossFit 203!!! We are proud to celebrate 7 years with our amazing community! Our first official workout was held on Nov. 7, 2010. Here is a link to a blog post about that workout and a photo of our first ever class.

Seven years later and we are still the luckiest people to be able to call this our “job.” The truth is that YOU all inspire and pick us up every single day. Even if we are feeling tired, sick or run down, that all changes as soon as you all start filing in from your cars ready to work hard for whatever is in store for that day’s workout. Something happens when a bunch of like-minded, hard-working, fun people start filling the gym. An energy is created and you can’t help but feel it spread as we start warming up, chatting and joking around. It’s the perfect blend of having fun with each other, working as hard as we ever do in life, and getting into the best shape possible.

Looking back, Melissa found out about CrossFit simply by chance. Totally and completely random. Eleven years ago she was treating the mother of someone who was starting a CrossFit in her garage. At the time, there were maybe 3 CrossFit gyms in the entire state…..not like today with a gym in pretty much every town. It was still relatively new here on the East Coast and Melis took a chance, tried it, and immediately fell in love with it. It was a perfect way for her inner athlete from high school and college to come back out! 

What would our lives be if that random event never happened? What if that family had gone to a different clinic for physical therapy? I don’t even want to think about it! But here we are and we are still loving every minute of this.

Thank you guys for taking this journey with us…for trusting us with your health and fitness.  As we enter our eighth year of business, we promise to continue to bring you guys the highest caliber of coaching, and will strive to make improvements in all aspects of this facility. We are committed to bringing the CrossFit methodology to as many people in the greater Danbury area as possible.  You guys are on the path to long and healthy lives thanks to the training you do, the foods you eat and the lifestyle you live that is CrossFit. 

Help us celebrate 7 years this Tuesday on the 7th…with the hero WOD “The Seven!”  Does it get luckier than that?!


Sam and Mike flipping those tires


Pat getting under a clean


Pete loving those step ups


Kasia looking strong with her kettlebell swings!

IMG_7058 (1)

Brian and Dorothy in the middle of that tough Sunday row/burpee combo








Weekend Reminders

November 2nd, 2017 by admin

DSC_2983Just a quick reminder to join us for a couple of events this weekend! As you know, we are toward the end of week 4 of our Fall Nutrition Challenge and everyone is doing great! We are hosting a potluck party Friday evening starting at 6 pm.  We’ll kick off with a partner WOD and then enjoy some of each other’s favorite healthy dishes! Anyone is welcome to join and enjoy…regardless of whether you are participating in the challenge!

The following morning, Saturday at 9 am, we are hosting a free trial CrossFit Kids class! So many of you have children and we want to get them started on the path of being fit and healthy for LIFE! Bring them down and we will show them the way…..and get some energy out for all you parents out there ;)  Class will be run by Coach Monica in the PT office during the adult class!  Make sure to RSVP to Melissa to sign up your children!


Great job working out in those costumes gang! Here is Carlos








Congrats to Damien for hitting a 400-pound deadlift!


Christine with a HUGE PR!!!!


Livia tossing around some weight


Reagan about to get covered in tire juice….look closely and you can see it!


Eliana looking great with her bar muscle-ups tonight!


I never know what Moves will look like when he comes into class. Never. Always keeps us guessing.








Free Saturday CrossFit Kids Class!!!

October 30th, 2017 by admin

Do you have kids ages 3-10? Do they have some extra energy to burn off? Come join Coach Monica this Saturday at 9am for a free CrossFit Kids class! Our Kids classes run 45 minutes and will teach your kids fundamental movements, balance, and gymnastics…all while having fun! Coach Monica is a licensed Pediatric Occupational Therapist, and has been running our kids program for the past 6 years!

Space is limited to 8 kids, and this is open to kids of both members and non-members. Email to reserve your spot! Our kids program will run both Thursday evenings at 5:15 and Saturday mornings at 9am going forward!

We had fun at Rita's last class with us! Good luck with the move and we will miss you!

We had fun at Rita’s last class with us! Good luck with the move and we will miss you!


Gotta get in her favorite lift one more time


Christine ripping through those kettlebell swings


Paula….full-time job, kids, six pack….check!


Reagan…..not a fan of today’s workout. But she was awesome!!!


Kylie….also not a fan of having to do 86 reps today!!!!


One of the fastest times of the day belonged to Mary!!!


The 7 pm crew getting their bench on!

The 7 pm crew getting their bench on!




Rita and Halloween!

October 29th, 2017 by admin

We have a couple of things going on early in the week at 203 that we wanted to let you all know about.

First a sad note. As some of you probably know, Rita will be moving out of the area and her last workouts with us will be Monday and Tuesday. What to say about Rita? Rita was one of our first members and is one of the few members who knew life at 203 back in our old space next door. A true OG!!!!! She has become fit, strong and has done things that she KNEW she would never be able to do…….….things she didn’t even think were possible. Rita participated in numerous of our in-house competitions and we were so happy that she did her first CrossFit Open this past year! Did she like that first workout of DB snatches and burpee box overs? Nope! Not by a long shot. But she did it and it was awesome to watch! Rita became such an important part of our 9:30 am and Masters classes and she will be missed!

Rita designed her own workout for everyone to do on Monday so be sure to hit the gym. The workout’s name? “Rita’s Revenge.”

Also, Halloween is Tuesday and we will urge everyone to wear their costume to the gym for the workout (we have a regular schedule all day and evening). We are doing a new Halloween workout this year that we think you will all really love!

Finally, this coming Friday we will host a Pot Luck Nutrition party with all challenge-approved food.  There will be a fun partner WOD at 6pm.  For anyone not participating in the challenge…we’d love to have you join us!  Enjoy some good food and pick up some new healthy recipes to take home. See you there!


Kristen hustling up the rope


Brook giving the stone a big hug


The Sunday 8 am Endurance crew spent some quality time on the rowers today!


Coach Brian looking good with his lunges this morning


Beth getting through a set of 10 lunges


Adriano battling through those lunges today


Jimena getting in some pull-up work!







October Member Spotlight

October 26th, 2017 by admin
Natalie doing Natalie things and Robin in the background doing Robin things.

Natalie doing Natalie things and Robin in the background doing Robin things.

Well, we really waited last minute for this one….but our October Member Spotlight is NATALIE!!!! 

Natalie has taken her training and commitment to another level lately. You all know that Natalie loves the barbell and is one of the strongest people at 203. However, lately, she has a newfound passion for becoming better with gymnastics and conditioning. Although she can’t regularly attend Endurance class Sunday morning at 8 am, she often makes up the workout later in the week. She has been focusing on her gymnastics before and after classes and is determined to get her HSPU’s down! Natalie recently completed her second half marathon and has also done three Ragnar races. We are so impressed that she has been signing up for these TOUGH events. Beyond challenging herself physically, Natalie is always helping out at the gym whenever she can and is willing to give her time to anyone at any time. Just the other week, she volunteered to come in and help Melis with her Nutrition lecture before the Nutrition Challenge started and give out samples of good, healthy food from Trader Joe’s.

Natalie, we are so impressed and grateful for everything you do here at 203. We can’t wait to see you continue to improve and be successful inside and outside the gym!

Name: Natalie Tedino

Where are you originally from? San Jose, CA

What high school and/or college did you attend? Danbury High and FIDM/WCSU

Favorite sports teams: Yankees!

What do you do for work? Trader Joes and I have been in a relationship for a long 12 years :)

When and why did you start CrossFit: I started in June of 2012 and I only knew of it because of a former member and he kept bugging me to go and I finally did, now I practically live there during the week lol. I started because I was bored of just doing cardio at the gym and felt that I needed to push myself a little more

Favorite and Least Favorite Lift?: Hmm well favorite is a hard one because I love most of the lifts but by far my favorite(s) are anything with a clean and anything with a squat. Least favorite is probably OHS.

What was your first workout, and what did you think after finishing? It was on 7/5/2012 and it was:

Front Squat 5×5 53lb/ 63lb/ 68lb/73lb/83lb
Deadlift 3×3 98/lb/ 103lb/115lb

5 Rounds
4 pt suicide
Rest 1 minute

Greatest CrossFit Achievement so far: There are two that I am really excited about, the first is finally being comfortable in my own skin and feeling so confident for the first time in my life. The second is finally a HSPU!

CrossFit Goal for 2017 and beyond: 300lb back squat and muscle up!

One interesting thing about yourself not related to CrossFit: When I was between the ages of 19- 24 I lived in California, North Carolina, Washington State, and of course Connecticut. I like to move a lot lol.

Complete the sentence, “CrossFit should….” always be a priority!!!!

If I’m not at the box, you can probably find me….:  either at work or with Robin and Kasey :P

Other comments?: Thanks to all the great members and coaches at CrossFit 203!



Jack breezing through an early set of 10 back squats


Judy cycling through a set of kettlebell swings


Marie going RX with those pistols!!!!!


Sandra getting some air!!!!


Lisa with her first WOD after becoming Mrs. Curtis. Looking strong!!!!


Al in the middle of his 30 deadlifts


Kylie making her pistols look easy


Great to see Stacey back in action!!!!!


Clayton getting after it!


Amber looking lean and mean in week 3 of the Nutrition Challenge!!!











The Bell and #MemberMonday

October 22nd, 2017 by admin

It was a great weekend for CrossFit 203! We had SEVEN teams compete at CrossFit Strongtown’s Battle for the Bell competition.  As usual, the gang at Strongtown put on an amazing event! We want to send a special thank you to all our athletes who came out…not to WOD…but to cheer on our competitors!  It was your energy, cheers and support that helped every one of us dig a little deeper and push a little harder.  Thank you for taking the time to come out and support everyone!  Another huge shout out to Phillip!  He came by just to cheer the teams on for a bit…but wound up stepping in when we had an athlete go down.  Thank goodness he came down in sneakers!  Phillip, thank you!  We are proud to bring home both big and little 3rd place Bells!  Take a look at them on top of our cubbies where they will be proudly displayed for the next year!  Congrats Jack, Jon, Melissa, Shayna, Mikey Moves, and Eliana for a job well done! We are so proud of all our athletes who competed…some for the very first time!

We also wanted to share something else. If you missed it, Melissa posted something to facebook early Sunday and it was so fitting and amazing and it was also good timing. We are planning on doing a new thing called #MemberMonday on social media each week. #MemberMonday will help you learn about your fellow athletes at 203. You are here for an hour a day and even if you see someone quite often….it’s possible you don’t know much about them. Our first one will be posted tomorrow on Instagram and facebook and we hope you learn a little something about your fellow 203-ers. Melissa’s Sunday post is below in case you didn’t see it.

There’s a lot of folks who love to bash on CrossFit ….they call us crazy, say we’re a cult, claim they could never…or would never join us. I guess I’ll never understand them. What I see in this picture is a community of amazing people…from all walks of life. Pictured here are busy doctors, nurses, and teachers. Police officers and fire fighters who come to the gym after long shifts. Lawyers and business people who squeeze in a workout between meetings. Parents who make it a priority to carve in an hour of time for themselves. Full-time students and grandparents, working out side by side. Some are former athletes…others former couch potatoes. We all share a common bond that is CrossFit. That need to be a part of something bigger, to surround yourself with others who will hold you accountable and make you better. Yes we work out….but we also have a lot of fun, and I cannot imagine what I’d be without these people at CrossFit 203. 

OUR crew!

OUR crew!


Lots of pain faces on those bikes…..including Damien


Coach Rich locking out a thruster


Mikey Moves looking strong!


Eliana tossing around some weight


Synchronized KBS’s for Andrea and Jon


Some of our amazing spectators, Melissa F., Mary, Marie and Kendra!!!

Some of our amazing spectators, Melissa F., Mary, Marie and Kendra!!!


Big Bell Third place for Melis, Jack, Andrea and Jon!!!!!


Third place Little Bell for Adam, Mikey, Shayna and Eliana!




Battle for the Bell!!!!!

October 18th, 2017 by admin

Battle for the Bell weekend is almost here! We have SEVEN teams competing on Saturday and it’s right down the road in Southbury at CrossFit Strongtown. Their address is 1432 Old Waterbury Road in Southbury…right off exit 16.

We encourage anyone who is interested in competitions to come check things out and cheer on our athletes! Even if you aren’t interested in ever competing in something like this, come support our athletes anyway! It will be a fun time! We will have a tent set up, so bring a chair and some food or drinks and come hang with us all day. The competition starts at 9 and will go until the early afternoon.

To all the athletes, make sure you are ready! Pack warm clothes, water, some healthy snacks and a comfy chair to relax in between workouts. It will probably be cool in the morning but it’s supposed to get up toward 70 with some sun later in the day. Can’t wait! See you all there!


Mike locking out a power snatch


Jimena on her way up with a TGU


Pete back in action after getting married!!!!


Erica deadlifting like a boss


The 7 pm class starting the TGU EMOM


Cynthia looking good with a thruster!


Matthew finishing up a set


Kylie CRUSHING days WOD!!!!!

Kylie CRUSHING today’s WOD!!!!!


Amber getting some air with a broad jump while Stacey lunges