Murph is Coming

June 29th, 2016 by admin

It’s hard to believe, but MURPH is less than a week away!!!! We will be doing the workout to start our 4th of July celebration, which is this coming MONDAY!

For our new members, we should clarify what all this “Murph” talk is about. You’ve probably heard people talk about it. The workout was first posted to on August 18, 2005, in memory of Navy Lieutenant Michael Murphy of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. However, we simply call the workout “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

There is a movie about his life, called “Lone Survivor.” If you have time, watch it before Monday. You will never see the workout the same and you will bust your butt even harder than you ever imagined. The word “inspiring” doesn’t even cut it. Watch it. We have a copy at the gym if anyone wants to view it this week.

We want to show our spirit and solidarity by wearing “USA” themed headbands during the workout. Many of you have bands from previous years, but if you don’t, we have a bunch for sale at the gym. Check them out. We want to see lots and lots of red, white and blue on Monday. Or, if you were Mikey last year, we saw hardly any red, white and blue, but a lot of skin instead. Whatever floats your boat.

The workout is for time….

1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. (Editors note: please be aware that only those athletes who have been consistent with gym attendance and have done Murph in under 40 minutes without a vest will be allowed to attempt with a weight vest. Coaches will be assigning appropriate scaling options for everyone).

We will be offering multiple versions of the workout, including a partner workout. If you want to partner with someone, make sure you come to the same class…or show up and we’ll find you one. We will hold class at 8:30 am and 10 am. Please sign up by Sunday on the white board so we can be sure we have enough room for each class.

Lastly…please make sure that you come Monday morning FULLY HYDRATED. Plan on a good dinner Sunday, lots of water throughout the weekend, and a good sleep…not hungover from weekend parties.  We want to ensure the safe completion of this WOD for all!


Kirk Daddy working on those heavy OHS’s Monday. #deathbyginger


The 5 pm crew cheering Nathan as he finishes his last set of OHS’s


Vicky, Lauren and Brian hitting those OHS


Overheard at the gym many times today..."Deeper...DEEPER!!!!"

Overheard at the gym many times today…”Deeper…DEEPER!!!!”


The 6 am crew getting in a great mobility session after the sprints







June 27th, 2016 by admin

#SmithMachine week is over and a big thank you to Coach Brian for programming such a great week!!! It started out with a BANG with that brutal Monday workout (Cindy with rowing), but he also gave us a nice mix of heavy barbell work and some strongman fun! The feedback from our athletes the past two weeks have been great and we really think our coaches appreciate knowing just how much you LOVED the workouts they programmed.

Up this week is Coach Michelle….#deathbyginger!!! We also have a guest program appearance on Thursday from Nathan…it will be the last day for him, Juliann and Braeden before embarking upon their adventures abroad. He picked the WOD and I’m sure he’d love some company to suffer enjoy it with at 5 pm. Be there if you can!


Aaron tossing around that big stone


Nathaniel made those legless rope climbs look incredibly easy


Gary flipping the tire on Wednesday


Will making the big stone look like a feather


Pat practicing some handstand walking


Death by T2B





















June 20th, 2016 by admin

As you all now (painfully) know, it’s the week of Coach Brian!!!! He takes over programming the week and it sure started with a bang!!!! Before we go on, #Sollaweek is over. Thanks to Mike for programming a great week. Some heavy lifting, a couple of nice lung burners, and that 5K run! That’s the first time we ever programmed a 5K run so we hope you enjoyed it. Keeping track of your laps around the building was perhaps tougher than the running itself!

If you were at the gym today or on social media, you probably know the hashtag for the week is, #SmithMachine. Let us know what you think about a workout…..there has already been a lot of action after just one day! Looking at the rest of the week, Brian has a solid mix of workouts that we think you’ll all enjoy! Can’t wait for more!!!

On another note, we have been offered a big tractor tire….perfect for some heavy tire flips. The thing is, we need to pick it up. We would need a truck to transport it from Brookfield, and also some man power. Does anyone have a truck we can use? Contact Kirk if you think you can help. Thanks!


Brook apparently loved that 5K…..we may have to program that one more often???


The 9 am crew coming in from a run on a beautiful Friday


Angie looking solid under this front squat


Another happy camper…this time Kaila as she squat cleans the first rep of her front squats


Eliana and the men of the 5 pm class work through a set of “Cindy”


An “after” pic of some of the 7 pm crew










Sunday, the end of #Sollaweek

Sunday, the end of #Sollaweek


Monday #brutal



June 15th, 2016 by admin

I’ve said if before and I’ll say it again, this is the year of the double-under. We have to get them!!! We want YOU to become proficient with your DU’s. How do you get there? Lots and lots and lots of practice. Getting your timing down. Finding the right rope for you. And more practice, be it before a workout or after a workout, or even at home. To help you achieve your goals and track your progress, we are going to re-set the Goals Board and put different categories for you to strive for.

The first category will be simple: 1 double-under. When you get your first one, mark it off. Next will be 25 double-unders in a row. Then 50. Then 100. Then comes 1 triple under. 5 unbroken triple unders. Then 10. Check off each of these categories as you surpass them. By the end of July, we’ll see how far you’ve come!!!

If you are one of our double-under ninjas and you’ve gotten to 100 unbroken before…it’s time to re-start the frustrating process and learn triple unders!  Get proficient enough to start linking them together!

Have fun with it and we look forward to seeing many, many names on the board!


Kirk and Connor working on those Tuesday deadlifts


Jess looking strong!!!


Some STRONG ladies here


Melissa F. standing tall


Chad dropping under a squat snatch


Melis with a nice PR today!!!!


Migs tossing up 205


A big 4 pm crew getting after it








The Week of Solla

June 12th, 2016 by admin

We LOVE this time of year! No, not just because the weather is so gorgeous. Each summer, we pick a chunk of time and let our coaches do the programming for the gym. I love programming workouts. The options are endless. So many different types of workouts and we love trying to keep you all guessing and keep things fresh and fun. The goal is to always find workouts that can challenge anyone at the gym, whether you are level 3, 2, or 1. It’s always a tough balance, but we love every second of it.

There is no better way to keep you guessing than let our coaches design a full week of programming. We all have different styles and might prefer certain workouts over others. You will see it ALL over the course of the next handful of weeks. Also, we are pumped about not being responsible if you dislike a workout…..we can finally blame someone else for the brutality!!!!

Up first is Coach Mike Solla. He has Monday to Sunday covered. We hope you enjoy it. Who will be up next week? You’ll have to wait and see!!!


It was great to see Amy in town this weekend!!!!


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Moves looking good on those rings

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Pat continues to make huge progress with his muscle-ups!


Great to see this guy back at the box, too!


Lisa solid as always at the bottom of her squat









June Member Spotlight!!!!

June 9th, 2016 by admin

DSC_2977Our June Spotlight is Dr. KAZ!!!!!!  We go WAY back with Kaz….we knew him before he started CrossFit, so we were elated when he decided to join our gym. Kaz holds a special place in our family….afterall, he was the first face our boys saw when they came into this world. That’s right, Kaz delivered both Jackson and Kellen, he guided us through both pregnancies and we couldn’t imagine going through the process with anyone else. He goes above and beyond the call of duty with his patients. He made himself available via phone calls and texts at all hours of the day and night if we had any questions or concerns (and there were many). For that, we felt safe and in good hands and we knew everything would go smoothly. We could never possibly thank Kaz enough!!! At the gym, Kaz is usually a part of our slightly inappropriate 4 pm class, where, let’s just say, you never know what the topic of conversation will be….but it’s all in good fun and we ALWAYS have a good time together.  We loved watching Kaz during the CrossFit Open…he did great in his age group (see below) and he put up some tremendous performances….and he was a part of the winning team, 50 Shades of Awesome! Kaz keeps getting fitter and stronger and we can’t wait to see him continue to get after it at 203. Thanks for all you do, Kaz, and we are honored to be your CrossFit Box, knowing you pass a number of them just to get to us!

Name: My full name is John Conrad Kaczmarek, but most people call me Kaz (only my mom calls me John).

Where are you originally from? I grew up in Upstate NY, Glens Falls to be exact. It’s right near Lake George and Saratoga.

What high school and/or college did you attend? Went to St. Mary’s High School then to Holy Cross College in Worcester, Ma. I played football there, lettering as a senior. Was a defensive back (much faster in those days). Went to medical school at Syracuse (go Orange) and then did my residency at Hartford Hospital.

Favorite sports teams: I’m a long suffering Buffalo Bills fan (born in Buffalo, you wouldn’t intentionally choose to be a Bills fan) and I have a love/hate relationship with the Yankees.

What do you do for work? I’ve been in Ob-Gyn practice for 21 years in Waterbury CT. My claim to fame professionally is helping to bring Jackson and Kellen Reed into the world.

When and why did you start CrossFit: I started CrossFit 3 years ago because I was looking for a challenge and for something that would satisfy my competitive drive (probably due to my mid-life crisis). One of the smartest decisions I’ve ever made; I haven’t been disappointed.

Favorite and Least Favorite Lift?: My favorite lift is Back Squat and my least favorite is Snatch (you’d think a Gyn would like snatches more).

What was your first workout, and what did you think after finishing? The first workout I can remember was a combination of “Helen” and “Grace”. I barely survived and I thought if I can do this, then I can do anything!!!!

Greateast CrossFit Achievement so far: My greatest CrossFit accomplishment is finishing #120th in the Northeast for my Masters (50-54) division for 2016. The “In House” competition was a blast!

CrossFit Goal for 2016: My goal for 2016 is definitely to master those double-unders (a work in progress)!!!

One interesting thing about yourself not related to CrossFit: One interesting thing about me is that I’ve run 13 marathons, including Boston four times (last one was in 2009). My best time was 3:10 (like I said, I used to be faster).

Complete the sentence, “CrossFit should….” bring out the best in people physically, mentally and spiritually. That’s the atmosphere that has been created at CF 203. From the owners to the coaches to all of the members, that spirit of excellence and comradery is passed along and it makes CF 203 a truly special place. That’s why I come all the way from Cheshire to be a part of it.

If I’m not at the box, you can probably find me….: You would probably find me golfing or hiking.

Other comments?: Finally I’d just like to especially thank Melissa for helping me rehab my knee after my arthroscopy for a torn meniscus. I honestly thought I would never CrossFit again, but with Melissa’s expertise and encouragement I’m back and stronger than ever. Thanks Melissa!!!


Nicole G. locking out a thruster


Everyone is happy about the higher rope climbs, right? Thanks to Gary for doing the welding for us!!!!!


Connor going RX with that 140-pound stone today!!!

Connor going RX with that 140-pound stone today!!!


Some of the 5 pm class getting after Thursday’s workout


A family that lifts stones together….stays together!


Getting some stretching in

Getting some stretching in


Vicky giving the stone a big hug


Najah working hard!


Mike D. tossing that stone around














Endurance Class

June 5th, 2016 by admin

Do you need more strength? Speed? Endurance? Skills with our gymnastics or Olympic lifting movements? In addition to our regular classes which constantly touch on these subjects, we have a number of “specialty” classes…including a new one to announce!

We are starting up an Endurance Classes on Sunday mornings at 8 am with Coach Mike.  He will focus on helping you improve your endurance, speed, and technique when it comes to rowing, biking, and running. The overall goal of this class is to teach you that the quality of training matters a great deal versus the quantity.

If you haven’t already attended one of Coach Monica’s infamous Gymnastics classes, make this week the week you do!  Every Friday at 4pm she focuses on a specific gymnastics move, be it muscle ups, handstand pushups, etc.  The class is geared towards every level…from beginner to advanced and will help you tremendously!

Coach Brian heads up our 203 Barbell Class every Thursday evening at 7pm.  This class will give you the opportunity to get in a lift you missed during the week, or spend some extra time working on the Olympic lifts.

A summary of the schedule is below here:

Olympic Lifting Class – Tuesdays at 7 pm
Gymnastics Class – Fridays at 4 pm
Endurance Class – Sundays at 8 am

Starting this month, these classes are FREE to unlimited members. For anyone else, whether you are a 3-times a week member, or punch card, attending these classes will be a $10 drop in fee. Or, you can simply upgrade to unlimited membership and go to any class you want!


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Stephanie P. throwing that barbell around

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Great to see Stephanie back for the summer!

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Migs standing tall with a snatch

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Nicole with her game face on!

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Shayna finishing a snatch while Alberto sets up














Memorial Day…..and Murph

May 31st, 2016 by admin

Thanks to everyone who came out for the Memorial Day workout yesterday. “Luke” was the choice this year and it certainly didn’t disappoint. It was a fun morning going through that tough workout together and we are so happy that we had two packed classes!

We are always so impressed when you decide to come do a really tough workout like that on your day off. Maybe you don’t get many days off from work, maybe you do, but either way, you KNEW a tough workout was waiting for you. You weren’t sure which one, but any time we do a hero workout, you know you are in for a long, sweaty, challenging workout. The fact that so many of you showed up….many of you to the early 8:30 am class, reveals your true character. No sleeping in for YOU. It was WOD time!!!!

As you probably know, “Murph” is coming on July 4th. Over the course of the next few weeks, we will be doing some workouts designed to get you ready for that workout. For many of you, your goal might be to get through Murph as prescribed (with a weight vest). Maybe your goal is to get through all the reps and running without a weight vest (which is still awesomely bad-ass!). Maybe you have a goal to get through a certain version of Murph……and do more than you did last year. Either way, we will do our best to get you ready.

To us, Murph is one of the ultimate CrossFit workouts. It’s a famous workout even to non-CrossFitters……….. it’s challenging, it’s long, and we take it very seriously based upon who is it named after. If you don’t know the inspiring story, or haven’t seen the movie, we will be filling you in in the coming weeks. I’m getting pumped up already! Let’s get to work.


Nothing better than squat cleaning out in nature, right Nathan?


Cheering Peter as he finishes up that last run during “Luke”


The crew


Some of the kids got their own workout between classes


Steve, Chad and Pat in the middle of the set of 30 T2B


The 10 am class getting after “Luke”


Brook locking out a clean and jerk


After serving as a judge all weekend at regionals, Carlos jumped in and gave Melis a taste of her own medicine. “NO REP!!!!”


The early morning class stuck around to cheer the 10 am class


“Luke” on Memorial Day



East Regionals!!!!!

May 25th, 2016 by admin

It’s almost that time!!! The East Regional is starts THIS Friday and lasts all weekend up in Albany!!! Many of you will be attending the action for at least a day….but like the last couple of weeks, many of you will be watching on-line at Here is what you have to look forward to!!!

The biggest highlight is the fact that the best judge in the business, Melissa Reed, will be in action all weekend! But, if you are more into the athletes themselves, this is who you will see.

For the men, Matt Fraser, who placed second at the CrossFit Games the last two years, will lead the pack. He narrowly lost out to Rich Froning two years ago, and to Ben Smith last year. Smith, meanwhile, just won the Atlantic Regional last weekend and is heading back to the Games. Also headlining for the men will be mainstays and multiple Games qualifiers, Austin Malleolo, Dan Tyminski and Spencer Hendel. The regional also includes the best athletes from Canada East, and a couple names you may know are studs like Paul Tremblay and Alex Vigneault. However, the male ranked above any of those names after the Open is someone we don’t know much about…Patrick Vellner. He was top 4 among his region in every Open workout, and had better overall scores than anyone from our region as well. Let’s see if he can back that up!!!!

For the women, multiple-time Games competitor Michele Letendre out of Canada East is the top-ranked female entering regionals. Right behind her is 2015 Games Champion Katrin Davidsdattir, who moved into our Region this year to train at CrossFit New England. She’s not a true Northeasterner, but it’ll sure be fun to watch her in action! Dani Horan will be trying to make it back to the Games, along with some other names you might know like Kari Pearce, Cheryl Nasso (also out of CrossFit New England), Megin Oczkowski out of nearby Shoreline CrossFit, and Stacy Kroon, who always seems to make regionals out of CrossFit Lando.

Our boy Zach will see some familiar faces at Regionals. When he was up attending school in Albany this fall and winter, he went to Superhero CrossFit. They will be sending a team and also an individual female competitor to Regionals.

Should be a fun time. Hope to see you there!!!!


Mike Leo going RX with that WOD today


Amber battling through those thrusters


Paula looking strong today!


Nicole R. flying over the bar during a lat hop burpee


Rose Marie and Nicole G. getting through the WOD together!


That was ROUGH!


Memorial Day WOD!!!

May 24th, 2016 by admin

We’ll be open this Monday for Memorial Day for TWO classes, 8:30 am and 10 am!  We’ll celebrate by honoring a fallen soldier with a Hero WOD. Nope, not Murph…we save that for Fourth of July…a 203 tradition!  We’ve decided on a WOD that we’ve never done here at 203 and will be scalable to all levels!  The catch is….we’re not going to tell you what the workout is! Come and find out! We think you’ll like the challenge it offers!

Of course there will be plenty of adult beverages on standby for post WOD libations!  We will run a normal weekend schedule otherwise.  See you at the box!!!!


Zach working through those 100 partner snatches on Saturday


The Monday 9 am class starting a set of back squats


Carlos and Mike Lig. getting up close and personal with those back squats


Najah looking good with those squats!!!


Arun grinding away


Sam locking out a push jerk tonight


Dallas and Mike T. flying through their jerks


Whew….those GHD’s were no joke!!!! Just ask Lisa and Stacey!


Kim locking out a jerk while Teresa pushes under