Farewell to Kim P!!!!!

July 30th, 2015 by admin
The 7 pm crew says good-bye to Kim

The 7 pm crew says good-bye to Kim

It’s time again for the kind of post that we hate the most….saying good-bye to one of our kick-ass members. Kim P. will be leaving us and moving out of the area.

Kim has been with us for a while now and we have seen her turn into such a strong, positive force at the gym. Kim has been a staple at the 7 pm classes and they just won’t be the same without her. The good news is Kim still has family in the area and she has PROMISED that she will visit frequently on weekends. Kim, we are going to hold you to that promise and hope to see you again soon!

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Angie, Rose and Mindy loving the sledge hammer hits

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Dave and Walsh pummeling that poor tire into submission

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It was great to see Galen stop in for a WOD!!

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Terri and Nathaniel finishing a farmer carry

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The 6 pm crew getting after it

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Paulo getting his first WOD with the sledge hammer

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Carlos and Paul C. working through the wall ball/deadlift couplet

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Mikah (thanks for visiting again), Walsh, Joe and Pat in the middle of a ring hold set







Looking Back at the Games!

July 27th, 2015 by admin

Hopefully many of you were able to take in the CrossFit Games this weekend….it was great to see the Games on ESPN again. No need to scour the internet for a random website. Just flip on the TV and find ESPN or ESPN2. The sport of CrossFit continues to grow and become more and more popular, and we can’t wait to see it continue to flourish!

Both Melissa and I were rooting for Ben Smith this year, as we’ve done in previous years. He finally broke through this year and came out on top after finishing third on two occasions. We love Ben Smith because he is the embodiment of CrossFit. He’s humble, down to earth and works hard. He’s not flashy (like the warehouses where most CrossFit gyms are housed). And he’s proof that you don’t have to be a muscle-bound freak to win the Games. Ben Smith was probably the LEAST physically imposing of all of the males in the field. His inner fire is what set him apart, along with his superior technique. If you ever wonder why we are so strict with working on technique…all of the PVC work….Ben Smith is why. You never cringe when watching him perform. Whether it’s light weight or a 347-pound clean and jerk, he moves efficiently. Even at the Games you sometimes cringe with some of the form you see. Rest assured that athletes like Ben Smith spend time working technique every single day.

It was fun to see so many new and young faces dot the leaderboard for the females. Iceland continues to rule with two finishers in the top 3, including the champion, Katrin Davidsdottir. If Iceland Annie hadn’t withdrawn, they might have had the top three places on the podium.

This year’s Games may have been the most grueling for the athletes, featured some very heavy weights, and some incredible pieces of fun equipment from Rogue!

If you missed any of the action, be sure to check it out THIS LINK All Individual, Team, Masters, and Teen events are archived for your viewing pleasure!

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Monica rolling through her Muscle-ups

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Lauren locking out a jerk

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Kellen trying to keep up with Adam and Lou

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Bryce seems to get stronger each and every class

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Of course Stacey finds a sliver of sun

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Craig setting up for a clean

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Kirk Daddy, Amy and Elsa working on a set of OHS’s

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Walsh going 260# for 2 with his OHS

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Will setting up for a heavy clean Saturday morning

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Aaron and Morgan throwing around some snatches at 6 am

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Sophia standing tall with a snatch

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Dr. Kaz looking strong!!



















CrossFit Games Week is HERE!!!!

July 20th, 2015 by admin

The CrossFit Games are here!  The Games are the culmination of a series of competitions starting back in February with the Open and then May when Regionals took place. The best of the best CrossFitters from around the world will throw down and compete for the title “Fittest on Earth.”  The athletes are amazing to watch, it really is the Super Bowl for our sport! For all you CrossFit Games junkies out there, the action begins Tuesday morning!!! Things kick off with the Masters and Teen competition, while the individual and team competition starts on Wednesday. The team competition will be more spicy this year, with names like Rich Froning and Jason Khalipa joining teams this year. A schedule of the events can be found HERE

If you want to watch the action, here is a LINK with all you need to know. There will be more television coverage than ever. You can watch this year on ESPN, ESPN 2 and online at ESPN 3 and the CrossFit YouTube channel.

If you want to see what the events are as they are released (some of the events have been released, some will be surprises), check THIS link. WOD hint……we will be doing one of the Masters/Teens workouts on Friday!!!!




July Member Spotlight!!!!!

July 9th, 2015 by admin

DSC_5739 (2)Our July Member Spotlight is Teresa! She recently celebrated her one year CrossFit Anniversary with us, and we are so proud of all that she has accomplished since starting. We are honored to have Teresa part of our 203 family, and thank her for her dedication and commitment. Teresa passes about 5 other CrossFit gyms to come here, and it means so much to us. From day one Teresa has shown that absolute fire in the gut attitude. She is willing to try anything and never shies away from a challenge. She is busy with work and her two girls at home, but has made a commitment to her health and is here every week without fail, often coming at 6 am, 6 pm, or noon…whenever her schedule will allow. We can’t wait to see what #gainz this next year will bring for Teresa, keep kicking a$$ girlfriend!

Name: Teresa Kenealy

Where are you originally from? Shelton, Connecticut

What high school and/or college did you attend? Shelton High School / Sacred Heart University (Fairfield, Connecticut) – BA in Business Management

Favorite sports teams: I don’t really follow sports much. I typically only pay attention to the sports highlights or major events for the season. However, I will share that my husband LOVES the Yankees, so by default I support them too. I’m not allowed to really repeat this, but… Back in 2004 I secretly hoped the Red Sox would win the Series. I think they were due their shot at glory. It had been long overdue and they deserved it.

What do you do for work? Currently employed with United Healthcare as a Contract Management Expert working with Provider Network Contract negotiations – a full-time telecommuter (ABSOLUTELY LOVE IT) since February 2014. I no longer cringe when the forecast predicts a snowstorm. I say bring it!

When and why did you start CrossFit: I started CrossFit in May 2014. My very good friend (Mindy) raved about its magical powers and gave me that extra nudge to come try it out. My experience in the past has taught me that it’s always best to workout with a friend, especially one who is committed to the work. You need to have that “person” in your life that will push you to want more even when you thought you were done. It’s never “done” with CrossFit…there’s always “more.”

Favorite and Least Favorite Lift?: My favorite lift is the deadlift. Feel like I can do these all day. Least Favorite…overhead squats. Ugh, I hate them for more than one reason – my weight limit is far below any RX and I struggle to keep that bar from pulling me forward.

What was your first workout, and what did you think after finishing? My first workout was 1 Deadlift EMOM for 8 minutes; 12-9-6-3 Deadlifts and Strict HSPUs (modified of course). Perhaps it’s because I’m short and I don’t have far off the ground to go for this movement, but I think that’s where my love affair with the Deadlift began.

Greateast CrossFit Achievement so far: I improved my MURPH time from last year by 2 minutes & 45 seconds! Yay J My CrossFit goal for 2014 was to be able to do T2B. Was sooo happy with myself when I was able to actually reach that bar!

One interesting thing about yourself not related to CrossFit: I struggle with this question. But if I were to define a time in my life that still leaves me asking myself “how did I even do that.” I would have to say it was when I was earning my degree at Sacred Heart. I managed to earn my BA in 4 years while working full-time (40-60 hrs/week). This meant going to class from 6pm to 10pm Monday through Thursday after a long work day, no Summers off and 2 week cram courses during Winter and Spring breaks. To top things off, my oldest was a toddler at the time. My days were long and so were those 4 years. I needed to get it done and move on.

Complete the sentence, “CrossFit should….” CrossFit should have come into my life 10 years ago. I love the thought of challenging my limits. The best WODs? The ones that drop your ass to the floor leaving you gasping for air until you want to throw up. Who doesn’t love feeling that good???

If I’m not at the box, you can probably find me….: I can’t pinpoint one thing. I seem to have tons of things going on at once. My day is always so unpredictable, which is why I probably hit random CF classes often. But if there’s thunder and lightening, you’ll find me sitting on my front porch. Love, love, love watching a storm. It’s both soothing and calming. Throw in some wind and it’s the perfect storm!

Other comments?: Thank you to everyone at the box for making my first year a great one! Looking forward to more of them.

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Rose throwing around 265

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These tough ladies hitting Murph in the rain Tuesday!!

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Kate looking confident at the bottom of her squat

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Nathaniel during that tough thruster WOD








Muph Weekend!

July 6th, 2015 by admin

We just wanted to give a shout out to everyone who came to the box to take on “Murph” this weekend. Yes, Murph is a tough workout. It’s definitely one of the toughest we ever do. And I heard a few of you say “I actually signed up to put myself through this?!”

Yes, you did. You are a CrossFitter, and when a CrossFitter is faced with a challenge, we embrace it and attack it (even if it makes us take 5 nervous pees beforehand). No matter what version of the workout you did, you went beyond your comfort zone and got it done. Inspiring performances by all of you.  What a great way to kick off the 4th of July weekend!

And if you didn’t already see, the first released workout for the individuals at this year’s CrossFit Games will be…..Murph! That should be interesting and you’ll all know exactly how it feels.

Enough of the serious talk….let’s get to more pics of Coach Mikey.

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I think we are bordering on adult content here…..

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Mikey surprising the 8 am class as we came around that first lap

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Just a casual high-5

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Kirk working through his pull-ups

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…along with Damon

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Mikey cheering Elsa through her last round of squats

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Not sure what to say here…..

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Jon working HARD!

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Mel D. and Rose

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Morgan getting it done with a weight vest

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It was fun cleaning up Stacey’s area


Friday's 8am class post Murph aftermath

Friday’s 8am class post Murph aftermath


Friday's 9am class pre-Murph pic

Friday’s 9am class pre-Murph pic

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The Saturday 8:30 am crew


Saturday's 10am class

Saturday’s 10am class

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The Saturday 9:30 am class taking off


The Murph board

The Murph board



Surprised so many of you showed up on Sunday!!!





Murph Reminders

July 2nd, 2015 by admin

MURPH weekend reminder. We have classes going off Friday morning at 8 am and 9:30 am. Unfortunately the 9:30 am class is full, so unless you signed up for this class ahead of time, come to another class. You have another opportunity to do the workout Saturday morning at 8:30 am and 10 am.

No matter when you do the workout, or if you do it at all, everyone is invited to come watch Lone Survivor Friday night at 6 pm in the side room. We are going to project the movie onto the wall so it will have a movie theatre feel. You will all have a better appreciation of the workout and life in general after watching this movie. Prepare to be inspired.

If you attend the movie, bring a chair and any food or drinks you want.

We have regular class schedule on Sunday….9 am regular class and a 10:30 am Masters Class. Enjoy the weekend everyone!!! Hope to see you all at the box.

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Mara locking out a clean and jerk

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Jami flying through her 25 C&J’s

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Ashley looking strong!!!

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It was ladies only at Tuesday’s 9 am class

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Dave working on a hang snatch while Kevin chats up Coach Brian in the middle of a set of T2B

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Starting the farmer carry/HSPU/box jump workout

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Nuno back in action!!!!!












The Week Ahead

June 28th, 2015 by admin

Well that was quick…..4th of July week is HERE! We have a busy schedule and lots of special announcements. First, we will once again be doing the Hero workout “Murph” to kick off our 4th of July celebration. We’ll get everyone fired up with a showing of the movie Lone Survivor on Friday night at 6 pm. It will be movie theater style with a projector and all in the side room. The movie will no doubt inspire you and drive you to attack the workout even harder on Saturday. Feel free to bring any food or drinks and a comfy chair to the movie. We recommend bringing plenty of water to make sure you are hydrated.

For our new members, we should clarify what all this “Murph” talk is about. The workout was first posted to CrossFit.com 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.

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.

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.

By popular demand, we will be doing Murph on Friday AND Saturday this year and we will have a modified schedule on Friday. The full schedule for the weekend is below.

Friday, July 3
8 am- Murph
9:30 am – Murph
6:00 pm – showing of Lone Survivor, side room

Saturday, July 4
8:30 am – Murph
10:00 am – Murph

Sunday – back to regular schedule

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Stacey finishing up Wednesday’s tough barbell complex

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Another epic Tony “after” photo

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Thursday 5 pm crew working through some TGU’s

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Jess getting in some quality cuddle time with her dumbbell between sets

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Come on Zeke! Find those heels before you lift that weight!

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Malu setting up for a deadlift

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Some of the Saturday 9 am crew battling through “Blake”

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Some of the competitors starting “Blake

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Matt and Anna pushing through those rowing sprints Sunday morning










And the Winners are…..

June 24th, 2015 by admin

Finally, it’s time to announce the winners of our latest Nutrition Challenge!!! We decided to award the top three performers across all of our scoring categories, and of course we ended up having a tie and are honoring four of you. You are all so good that we always seem to end up choosing more people than we originally thought.

Our winner is our man Josh!!!! Josh KILLED the challenge workout, improving by 5:06!!! Talk about an incredible improvement over a 5-week period. Josh also had major improvements with his body composition numbers, dropping is body fat by 6-percent and adding 5 pounds of lean muscle. Even after a couple of weeks, you could tell Josh was looking lean and mean and his results were awesome. On top of that, he was a perfect 50 for 50 with his nutrition and bonus point score.

Our second place finisher was Kasey!!!! Kasey was another one of the challenge participants who was able to get a perfect score with her nutrition and bonus points, going 50-for-50. We give credit to all of our competitors who earned a perfect score. As we all know, it’s SO tough to keep your nutrition absolutely perfect. It takes a whole lot of discipline and self restraint. Pat yourself on the back, folks. Kasey also made amazing improvements in her body composition, dropping her body fat percentage by five percent and adding four pounds of muscle. Furthermore, she crushed her challenge workout by 2:01.

We had a tie for our third place score between Robin and Natalie!!! Natalie was nearly perfect with her nutrition and bonus points, totaling 48 of a possible 50 points. She also saw crazy improvement in her challenge workout, taking 3:29 off her time. She reduced her body fat percentage by 4 percent, and added 3 pounds of muscle.

Robin’s body composition numbers were off the charts and were among the best numbers we’ve seen in any challenge. She dropped her body fat by an amazing 9 percent and also added eight pounds of lean muscle. WOW! Robin did well with her nutrition and bonus points, scoring 48 out of 50, and improved on her challenge workout by 1:26!!!

Everyone did such a great job with this challenge, we saw amazing numbers right down the list. You should all be proud, and ready for beach season! Our winners all split the pot so we will have some cash ready for you the next time you are at the gym. Congrats again to everyone!!!

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What an amazing day for some running on Monday!!!

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Elsa going beast mode and hitting 175×3 on her front squats AFTER all that running

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Justin locking out a ring dip

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The CrossFit Kids getting work done

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The 6 am class starting the workout with 10 strict presses

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Bryce and Seth starting the WOD

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Michelle looking comfortable in the bottom of her squat

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Brian finishing the workout with 35 back squats












Happy Father’s Day!!

June 21st, 2015 by admin

We hope all of the Dads in CrossFit 203 land had an amazing Father’s Day! Many of our awesome dads started their special day with a partner Hero workout Sunday morning. We trust you were pampered and taken care of for the rest of the day by your families.

We are wrapping up the Nutrition Challenge and should have the winners announced within a day or two. Stay tuned for the big announcement!

Congrats to all of our competitors who threw down at the Summer Swolestice at CrossFit Danbury on Saturday. Tanya and Alexis finished fourth and qualified for the final workout, which was a doozy of a workout comprised of overhead squats, deadlifts and muscle-ups. Awesome job as usual ladies!!!!

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Jon, Mikey and Malu working hard during the wall ball/C2B combo on Thursday


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Monica and Kim pushing through their pull-ups

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Amber loving the barbell on Friday

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Vanessa setting up for a lift

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Lauren looking strong with her deadlifts

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The Sunday morning crew









June Member Spotlight!!!!

June 16th, 2015 by admin
Natalie looking powerful with the barbell in her hands, as usual

Natalie looking powerful with the barbell in her hands, as usual

Our June Member Spotlight is Natalie!!! Natalie is another one of our super dedicated members and she is approaching her 3-year CrossFitiversary!!!! Natalie is one powerful chica and is one of our strongest females with pretty much any barbell lift. She is super busy with work and has some crazy hours, but we love that she always makes her gym time a priority. Natalie is always striving for ways to improve and has taken a lot of extra time recently to work on her gymnastics and Olympic lifting technique. We love Natalie because she is willing to help anyone in need and is always asking what SHE can do for the box, or what SHE can do for one of our events. Lastly and very importantly, Natalie is also famous at the gym for her AMAZING desserts!! Most notably is her chocolate-peanut butter cake, which she brings to almost any special occasion at the box. Thank you for being such a great part of this community Natalie!

Name: Natalie Tedino

Where are you originally from? San Jose, CA

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

Favorite Sports Teams? New York Yankees and my new found love New York Rangers!!!!

What do you do for work? I am Mate (yes, that’s my real title) at Trader Joes in Stamford although sometimes I think I missed my calling as a baker.

When did you start CrossFit? I started in July of 2012 with my friend, Nash, who kept bugging me to go because he said it was the best workout I will ever do, and it took me about two months to say yes and I have been hooked ever since! I started because I wasn’t getting the results I wanted from ordinary workouts and I didn’t really want to be in a gym running on a treadmill day in and day out.

Favorite and last favorite lift? Favorite is a tie between deadlift and back squat. Least favorite is the snatch.

What was your first workout, and what did you think about it? We did a 5-5-5-5 front squat and I maxed out at 83 pounds. It’s now around 180! We also did a 3-3-3-3 deadlift and I did 115, now my max is around 310! For the workout I modified the WOD to 5 rounds of 5 kettlebell swings and a 4-point suicide after each round.

Greatest CrossFit achievement so far? This was more of a mental/body thing for me. For about 10 years I would not wear a tank top out in public and didn’t even own one because I was so ashamed of my body. Then during one of our nutrition challenges at 203, with support of my team members, I bought a 203 tank top and haven’t looked back. Now I am proud of where my body is compared to what it used to be. Thanks 203!!!!

CrossFit Goal for 2015? I have two. Get my handstand push-ups and string together chest-to-bar pull-ups.

One interesting thing about yourself not related to CrossFit? When I was 4-years old I had childhood leukemia and I have been in remission for 20 years this year and honestly I have never felt better!!!

Complete this sentence: “CrossFit should…..” be a law that everyone follows!

If I’m not at the box, you can probably find me…..: At work or sleeping :)

Other comments? I am so happy to be a part of such an amazing group of people!

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Anna looking strong with her OHS’s

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Justin working through a set of OHS’s

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Alexis, Brian and Dave getting in some muscle-up work at 4 pm

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Walsh, Kendra and Kim getting after their squats