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










March 29th, 2017 by admin
The 2017 Champs!!!!

The 2017 Champs!!!!

WE HAVE A CHAMPION!!! There is no other way to put it except to say that the winning team DOMINATED the final week of the Open. Almost every single athlete on the team scored points in their respective age groups. They totaled an amazing 28 points in the final week to pull away from the field….congrats to MEAN GREEN MACHINE!!!! They finished with 122 points over the five weeks of the Open. After trailing Team Reediculous after four weeks, they put the pedal to the medal and absolutely crushed 17.5! Congrats!!!!  Thank you to all the athletes who participated this year!  We had an absolute blast, we hope you all did too!

1. Mean Green Machine – 122
2. Reediculous – 109
3. Pecs and the Pussycat Dolls – 90
4. TNT in Tahiti – 88
5. Yo Mama – 83
6. Dirty Dozen – 61

Spirit of the Open this week goes to two people…..Robin and Alberto! As you know, these two went back and forth with a little friendly CrossFit Open ribbing over the five weeks. There was photoshopping being done, posters and flyers posted all over the gym, and it was all in good fun and it was so entertaining to see what they came up with each week. Each of their teams gets one bonus point.

Picture of the Week is Mike D!!!!! We love this photo. It’s the perfect combo of determination and of course……pain! This was Mike’s first CrossFit Open and he worked so hard and put up some good scores for his team. Awesome job Mike!!!!!

For Week MVP for helping out during the week, a point goes to Pecs and the Pussycat Dolls and TNT in Tahiti. Lisa, Elsa, and Jack all hung around after most people left and actually helped me clean up and vacuum the mess that we left after the party. And they were there when the floor scrubber shorted out and sparks flew out of the power outlets!!!! Whew! That was a bit scary. Thanks to them and for everyone for helping out.

We had a tough job picking the best team photo for the Team Spirit Bonus point. We went with Dirty Dozen! We loved when they wore their gear throughout the Open, their poster, and liked how they printed out pictures of each of their faces for the team picture. Bonus point for them!

Individual scorers are below.
RX Men: 1.Mike Leo (14:44), 2. Pat (16:00)  3. Mikey Moves (17:24)
RX Women: 1.Alexis (9:56)  2. Elsa (12:45)   3. Lisa (15:32)
Scaled Men: 1.  Connor (8:06)   2. Andie  (9:13)  3.  Mike D. (11:48)
Scaled Women: 1. Nicole O. (13:43)  2. Mel M. (14:12)  3. Kelly (14:26)
35-44 RX Men: 1.Alberto (14:33)   2. Brian (15:37)   3. Kirk (15:45)
35-44 RX Women: 1.Melissa (11:16)   2. Stacey (19:53)  3. Michelle C. (20:56)
35-44 Scaled Men: 1. Mike Lig. (9:33)  2. Christian (14:09)  3. Seth (15:08)
35-44 Scaled Women: 1. Rachael (8:55)  2. Kim (10:01)  3. Teresa (10:02)
45 and up RX Men: 1. Paul (28:33)
45 and up RX Women:  None
45 and up Scaled Men: 1. Rich (10:47)  Mark (10:50)  2. Matthew (11:20)
45 and up Scaled Women: 1. Cathy (9:47)  2. Robin (12:30)   3. Sara (12:47)

Photo of the Week!!!!

Photo of the Week!!!!


Bonus point for this team photo by Dirty Dozen

Bonus point for this team photo by Dirty Dozen


Papa John locking out a thruster


The familiar look of relief after wrapping up that workout!!!


Mindy looking calm as can be at the bottom of this thruster


Great pic of Michelle B


Sara blazing through the scaled workout


The 203 crew helping Eliana get to the finish!


Incredible Saturday

March 26th, 2017 by admin

GROUP17505134_1527176843967885_7492537171131646980_oSaturday was truly amazing to us. We took a moment after all the heats had finished to just take everything in and look around. It gave us goosebumps to see so many incredible people, from all walks of life, celebrating the culmination of five weeks of hard work. 

For some, this was your very first time doing the Open (and hopefully not the last). For others, it might have been your fourth, fifth or even sixth time. At the end of these five weeks, it’s really not the scores and times we care about. It’s the pure grit, determination, and character you have all shown that makes us so proud. 

In a world filled increasingly with chaos, we escaped all that for a few hours every Saturday for the past five weeks. We saw really busy people, folks with jobs, families, and commitments, take the time to put fitness and community first.  These workouts were hard, and every single one of you pushed to give everything you have, and then some.  And when everyone finished, you managed to pick yourself off the floor to find someone else still working and support and cheer them to finish. 

The camaraderie witnessed within these gym walls is what really makes this place so damn special.  Every single person really and truly CARES…they care about their own health and fitness, but also about everyone else’s as well.  I’m sure most of you had plenty of other pressing things to get done on a Saturday, but instead you chose to hang out at 203…work out and cheer other people while they exercised for time!

From the bottom of our hearts, thank you for being here.  Thank you for caring.  What a special five weeks this has been. 


Team Reediculous

Team Reediculous



Team TNT in Tahiti


Team Mean Green Machine


Team Yo Mama


Team Dirty Dozen


Team Pecs and the Pussycat Dolls


Justin working HARD during his shot at 17.5


LOVED getting Damien through that workout together!


Thanks Jess for coming for a visit! Great to see you!


Also great to see Hayes on Sunday!!! Hope to see you again sometime soon!


THURDSC_0389 sundayDSC_0428

17.5 Throwdown Details!

March 24th, 2017 by admin

We have a rare early Friday afternoon blog post…..but we have a lot to talk about.

17.5 is a doozy!!!! As you saw, they instituted a 40 minute cap for this one. The only reason to have a cap this high is for the people who string 1-2 DU’s together at a time and struggle through basically 40 minutes of DU practice. This seems a bit extreme. If you don’t at least have decent double-unders, it might be a good idea to just smoke the scaled version of this workout. Jumping up and down for 40 minutes isn’t the best idea…..thank us tomorrow when your achilles and calves aren’t totally fired up!

For our purposes of trying to get all our athletes though the workout tomorrow in a reasonable time frame…and to get to the celebration afterwards, we are going to do a “soft” cap of 20 minutes and a hard cap of 25. If we get to the 20 minute mark and you are close to finishing, then we will allow you to finish. If we get to 20 minutes and you are on round 4…..we will stop you and call it a day.  We need to keep all of you healthy and also keep things moving, as we have close to 50 people signed up for the Saturday Throwdown. If we allow every heat to go 40 minutes, well, you do the math… won’t be pretty.

If any of you are DEAD SET on finishing this workout no matter what, but you think that 40 minute cap may come into play, schedule a time with Sunday or Monday and we will get you through it. Let Kirk or Melissa know!!!!!

We will aim for 12-15 people in each heat on Saturday.

Melissa and Sarah did a video with some warm-up tips and also stretching afterwards. Check that out later today. We will open the doors at 8:15, so if you need an early heat, get here early and start your warm-up. We will cover the standards at 9:00 sharp (there aren’t nearly as many standards to cover as other workouts). Heat 1 will go off promptly at 9:15 am.

TEAM PHOTOS! We hope you have all planned something for team photos. Try to get that taken care of before 9 am. Get here early, set up whatever you need and when you are ready, we will snap your photo. Try to take the pic in front of the big “203” logo. Each team has 5 minutes of time to set up and get the picture taken. Please plan accordingly. Here is the schedule to ensure chaos doesn’t ensue:

8:35-TNT in Tahiti
8:40-Green Machine
8:45-Yo Mama
8:50-Pecs and the Pussycat Dolls
8:55-Dirty Dozen

9am-Standards Briefed

9:15- Heat 1
9:55-Heat 2
10:35- Heat 3
11:15-Heat 4

11:45- Shots, booze, and food!!


Yup, this is how 17.5 is going to feel. Get ready. Great job to everyone who did the WOD Thursday evening!

Updated Scores After 17.4!!!

March 21st, 2017 by admin

The lead for the CrossFit 203 Open has changed hands again! What a close race we have! Reediculous, behind 28 points this week (four first place finishes for its athletes in their respective categories) has taken the lead with 95 points, edging out Green Machine, who has 94 points after notching 21 points in week 4. Full team standings are below.

1. Reediculous – 95
2. Green Machine – 94
3. Tacos and Tequila in Tahiti – 73
4. Pecs and the Pussycats – 70
5. Yo Mama – 69
6. Dirty Dozen – 51

The Spirit of the Open this week goes to a couple athletes!  First off Sandra!! This is Sandra’s first CrossFit Open and she is still pretty new to CrossFit. It’s safe to say she (along with most of us!) gets nervous for these workouts. Well, to add to that, Sandra was on her way to the gym early Sunday morning to hit 17.4 when she got a flat tire. She wasn’t sure if she would even make it, but she got the situation taken care of, showed up late, got a quick warm up, and did the workout probably still a bit frazzled! Awesome job Sandra!  We would also like to award points to Stephanie S, Christian, and Rita. All three of these athletes had their bars ready and loaded to do the scaled version….however, just moments (literally) before 3, 2,1… they each decided to step things up and go RX!!  We are so proud of them for pushing themselves!

The photo of the week, which are below, is once again a tie. We love the pic of Melis congratulating Eliana after she reached her goal of getting a HSPU at the end of the workout.  Just pure joy there (and probably relief for Eliana for putting that WOD behind her!). The other pic we love is Lisa, Kaila and Elsa all sprawled on the ground after pushing HARD through that workout. They literally left it all on the floor! All of those athletes get a bonus point for their teams.

For the Team Spirit Award, we are actually going to give a bonus point to only one team this week. Although everyone did something, which we love seeing…..ONE team went above and beyond and executed a plan that took a lot of work, so the bonus point this week goes to Yo Mama!!!! They had a “Hollywood” sign cut out into huge letters and a Titanic prop as well. They went the extra mile so they deserve a true bonus point this week.

For Week MVP, we chose Cathy!  Cathy is present every weekend, not only with a huge smile, but filled with optimism and practically helping to judge every heat.  We SO appreciate your positive attitude and all your help throughout the open!

Individual scorers are below.
RX Men: 1.Mike Leo (185), 2. Pat (180, tiebreak time)  3. Mikey Moves (180)
RX Women: 1.Alexis (240)  2. Elsa (179)   3. Kaila (171)
Scaled Men: 1.  Andie (192)   Mike D.  (180)  3. Shaun (148)
Scaled Women: 1. Vicky (183)   2. Nicole O. (155)  3.  Mel M.  (154)
35-44 RX Men: 1.Alberto (180)   2. Kirk (175)   3. Lou (174)
35-44 RX Women: 1.Melissa (195)   2. Stacey (169)  3. Michelle C (165)
35-44 Scaled Men: 1. Mike Lig. (212)  2. Seth  (148)
35-44 Scaled Women: 1. Jill (188)  2. Teresa (187)   3. Kim (181)
45 and up RX Men: 1. Matthew (165)  2. Kaz (151)   3. Rich (149)
45 and up RX Women:  Robin (131)  2. Rita (100)   3. Kendra (55)
45 and up Scaled Men: 1. Paul (217)  2. Tony (210)  3. Mark (185)
45 and up Scaled Women: 1. Sara (189)  2. Angie (181)  3. Rose Marie  (164)

Pic of the Week #1

Pic of the Week #1



Pic of the Week #2



Some of the 6 am crew working on their cleans today


Steve and Damon






March 19th, 2017 by admin

I’ll be honest with you, I’m usually bummed when they decide to repeat a CrossFit Open workout. I’d prefer to attack a brand new workout every single time. I’d like to face a new challenge every time. That’s just my preference. However, when they do repeat a workout, it’s the greatest feeling to see nearly everyone in the gym crush their previous results, and that’s exactly what happened with 16.4/17.4. We heard so many people comment how much further they got, or how much more time they had on the wall to work on HSPU, etc. The scores across the board were SO MUCH better than last year.

For those of you who did the workout for the very first time this weekend, we were so pleased to see that you had sound strategies. You paced yourselves well and so many of you made it to the HSPU or push-ups.

If you haven’t seen them, Amber took some awesome photos that she posted to facebook. We will post some of our favorites below.

This week, our theme is “best team photo.” Each team will have 5 minutes with Brendan/Amber to get a team pic.  Be sure to plan ahead, best and most creative team earns points! Our plan is to have EVERYONE there Saturday for a celebration of the 2017 CrossFit Open.

On top of that, as mentioned, we will have a huge celebration after the final heat ends Saturday. We want every team to plan to bring some sort of beverage, along with a main dish and dessert to share with everyone. We will award a bonus point to every team that comes through for the celebration. We will hang as long as you all want as we eat, drink and celebrate five TOUGH workouts. You all left it on the floor for five weeks….now we play! Let’s have a great final week of the Open!!!!!


Elsa (and her pain face) and Teresa chipping away at those 55 calories


Cheering Sam as she hit 17.4 RX!!!!


Jack locking out a HSPU


Great pic of Kaila!


Celebrating Eliana on getting her HSPU!!!!


Another good pain face by Pat


Eliana on her way up with that aforementioned HSPU!!!!




The Jaros connection

The Jaros connection


Alberto pushing hard through his HSPU


Congratulating Alexis on getting 20 reps into round 2!!!!


Melis locking out one of her 30 HSPU


Starting ‘em young!!!!



Friday Evening Schedule

March 17th, 2017 by admin

Just a quick announcement due to a slight change in schedule for Friday evening classes. Due to a schedule conflict, Friday’s evening classes will be as follows:

4 pm – Regular CrossFit class
5 pm – Masters Class
6 pm – Gymnastics class

If you want some gymnastics work leading up to 17.4, tonight’s class will be about handstand push-ups! The class will focus on core conditioning needed for handstands. Coach Monica will bring you through drills to focus on HSPU technique and efficiency, and kipping techniques for the advanced athlete. We will be back to the regular schedule next week.

Also another reminder that we will open our doors at 8:15 am Saturday for the 17.4 throwdown. If you want or need an early heat, be sure to get here early and put your name on the whiteboard. See you all then!


Finally….the Nutrition Winners!!!

March 15th, 2017 by admin

We are super late with this, but with the Open going on, we got wrapped up in all that and we never got around to announce the winners of our recent Nutrition Challenge! Sorry!

We saw some of the most amazing results to date in any challenge we have run!  We are so grateful to all those who participated and their hard work, dedication, and never give up attitudes throughout the 6 weeks!  We had such a hard time singling out 1 winner, so we decided to pick the top three who we felt did well (not necessarily perfect) across all categories of points, dedication, involvement, and before and after photos.  We saw a huge difference in ALL of them.

Our three winners are Kaila, Jami and Damien!

All three of these athletes toned up, lost inches and got a whole lot more sexy during this challenge. All of them did great with their nutrition.  They were all amongst the top 10% on the points leaderboard. All of them were also very active on the challenge facebook page and helpful and supportive to everyone in the challenge. They have all shown continued dedication to their health and nutrition. We have a nice sized cash prize for all of you at the box. Congrats you three!

We also wanted to give a huge shout out to Joe. Joe didn’t finish in the top 3, but he had some of the most amazing before and after photos we have seen in some time. He was on the road a bit for work, so it was tough for him to stay perfect with his diet and getting to the gym, but his hard work paid off and he looks like a different person. Congrats Joe!

We hope everyone had a great experience, learned a little and benefited from the support of kick ass athletes looking to improve their nutrition and lifestyle!  You guys are amazing!


Monday Muscle-Up Madness


Just hanging around on another snow day


Lisa landing a heavy clean