The Summer of DU’s

July 28th, 2016 by admin

Let’s not forgot folks……THIS IS THE SUMMER OF THE DOUBLE (and triple) UNDERS!!!!  I guess we got away from it because, with our coaches programming, we just realized we went about two and a half weeks without double-unders in a workout. Hey, it happens. No matter, though. YOU SHOULD STILL BE PRACTICING DOUBLE-UNDERS ON THE REGULAR!!!! You cannot and will not get better without practice, practice, and more practice. Remember….we are talking about PRACTICE!!! 

One of our shining examples of this is Stacey. Stacey was with us for a LONG time and finally got fed up with doing single-unders in workouts. So what did Stacey do? She came to every open gym, and while everyone else was lifting and doing workouts, she was working on her double-unders. Before class, she’d grab her rope and work double-unders for a few minutes. After her workout was over, she’d work on it for a few more minutes. Fast forward to today and Stacey can routinely do 100 in a row. One day, I gave her a test and told her to do two sets of max double-unders…….she did 99 the first set, then 100 the second set. Loved it!

It takes hard work and practice. And some good tips. Below are a couple of videos to help. As always, ask a coach as you are practicing and we will help you out. Let’s get some more names on that blackboard!


Cathy looking solid with this push press


Stephanie getting work done


Paula doing some HSPU on her 1-year CrossFit Anniversary!!!!


Nathaniel making short work of those strict dips


Mike, CLOS, Zach and Damon during the first set of pull-ups on Thursday


Alexis rehabbing her knee and getting some quality time with the airdyne


Mikki practicing her butterfly pull-ups while Lauren works hard with her ring rows









July 25th, 2016 by admin

A big thanks to Coach Rich for his week of programming last week #wreckedbyrich #bOUCHer. We definitely heard about some sore back sides after that tough back rack lunge workout on Tuesday! Thanks Rich! We have another great week coming up as Coach Mikki takes over programming. There are some fun, tough, creative workouts here and we can’t wait to hit them! The hashtag for the week is #TrikkiMikki, or better yet, #caliente!!!! Have fun with it!!!!

We had our second swim WOD at Reed Beach on Sunday and we are looking to continue it. Weather pending, we will do it again next Sunday at 11 am.  Sign up on the white board by Saturday morning if you will be coming so we can plan accordingly.

Speaking of weather, it’s going to be HOT again this week with a few 90-degree days. Please remember to hydrate and stay safe!!!

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Lizette looking strong at 6 am!!!


Morgan putting up a solid time for “Isabel”


Chad finishing a snatch


Lucy starting “Isabel”


Aaron on his way up with a heavy lift


Some of the 5 pm crew getting after it


Terri back in action!!!!




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Weeky Swim WODs!!!!!

July 21st, 2016 by admin

It’s summer time…’s getting ridiculously hot and humid, so we are proud to announce that we will be offering a swim workout at what we will call “Reed Beach” on Candlewood Lake once a week (weather pending) for the rest of the summer. We tested out a swim WOD last week with some of our competitors and it was really fun, yet very challenging. I haven’t done a whole lot of swimming lately and it’s easy to forget how great of a workout it truly is. As CrossFit always recommends, always learn and try new sports.

We will do our next swim WOD this Sunday, July 24, at 11 am. For anyone who wants to join us, message either Kirk or Melissa and we will give you our address. This is open to ANY member of CrossFit 203, free of charge. The only criteria to join is that you are a proficient swimmer.  There will be NO lifeguards on duty.  To give you an idea of what we will be doing for these workouts, check the video clip below. Try to avoid cheating like Kirk, who skipped his first set of 10 air squats on the raft (don’t worry, he got called out and swam back)…..and check out Coach Brian’s epic and graceful climb onto the raft. Try not to laugh. Hope to see you there!!!!!









Rachael starting her day with some TGU’s at 6 am


Coach Michelle looking strong with that kettle bell


Shayna on her way up


Pat getting after it!


We found something Zach had never done before!!!


Kirk Daddy


July 18th, 2016 by admin

We hope you have all recovered from #punishedbyperri week!!! Thanks for that amazing week Alexis! Some of those tough workouts from the evil mind of Alexis are probably still lingering…..but we keep moving forward and welcome a week of programming from Coach Rich!!!! #WreckedByRich

Rich started the week with an upper body pump with some bench press mixed with muscle-ups and/or dips….then finished class with a short and sweet but brutal 1,000 m row for time. We can’t wait for the rest of the week!

In other news……the CrossFit Games officially start Tuesday with the Teen and Masters Divisions! Make no mistake, these two division are filled with awesome, amazing and talented athletes. You won’t believe what some of these youngsters and masters athletes can do!!

Visit the GAMES website to see all of the action.


Kendra locking out a thruster on Friday


Cathy and Jane looking strong on Friday during the Masters Class!!!!

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Lia making her way through those thrusters

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Mikki got her muscle-ups going today!!!!!

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A nice little bench press session at 6 am!














July 14th, 2016 by admin

CrossFit 203…..WE NEED YOUR HELP!!!! Melis and I are both having writer’s block and can’t come up with a really good slogan or phrase for the t-shirts we are about to order. The shirts are all ready to go…..even the font for the slogan that we don’t have. We need something short and sweet and either inspiring….or just something cool as hell to slap on the back of a CrossFit 203 shirt. We know there are A LOT of creative people at this gym, so shout out below or send us a private message with ideas. Free gear for the person who sends us the winning slogan. Thanks everyone!!!!!!


Alberto getting to depth with his back squats on Wednesday


Mike Leo going heavy with his squats


Jack with a nice, easy 405# for 3 reps on Wednesday


Seth and Pat finishing a power snatch


Rachel, Peter, Phillip and Kim at the 6 am class


CLOS and Zach blowing through a set of HSPU


Mikki looking strong with those HSPU!!!!






Nutrition Challenge Wrap-up!

July 12th, 2016 by admin

Congratulations to all our challenge participants!  We had 2 different challenge groups this time around. The first was a three-person team 30 day NO sugar or alcohol challenge.  The second was an individual 30-day macro Challenge.  For many of our team participants this was a first challenge and a major lifestyle adjustment. 

Congratulations goes to Kim, Gary, and Mike T!  Mike was the veteran of the group and despite lots of work time on the road, he was able to stay clean the entire 30 days!  This was a major change for Kim…who for 30 days gave up her daily sweet treats!  Kim didn’t have much weight to lose, but was committed to making herself stronger and healthier. We are so happy to see her make the nutritional changes she needs to help her accomplish that!  Gary had some of the most dramatic changes we have seen in a 30 day challenge.  He was 100% committed to healthy eating and getting to the gym and wow does it show!  His dedication is inspiring. 

Our macro group took their nutrition to a whole new level, and were required not only to weigh and measure everything they ate…but given points based on whether they hit specific daily numbers (individualized to their goals) for protein, carbohydrate, and fat intake.  They were able to gain a keen awareness for what exactly their bodies need to thrive in the gym and make the body composition changes they were after.  Our winners are based on the points they earned, their body changes, and their overall bad ass-ness in the gym.  We had a lot of money to give away and a number of participants really earned it!  So….we are awarding 1st, 2nd, and 3rd place finishers…all receiving a nice chunk of change! 

Coming in 1st place is Jess!  She would have been perfect with her points had she not gotten sick the final week.  Jess really showed huge commitment to not only hitting her numbers, but doing so with good clean healthy food! She didn’t have much weight to lose, but her before and after pictures show amazing transformation in terms of gained lean muscle, a tight booty and a six pack to boot! She lost 1.5 inches from her hips and 1/4 inch from her waist, and more importantly has been absolutely crushing it at the gym! 

In second place is Michelle B!  Michelle had our second highest point score, and some incredible after numbers! She lost 2.5 inches from her waist and ½ inch from her hips.  Michelle has also hit some big PR’s in a lot of lifts this past month and has shown true dedication to her fitness both inside the gym and at home with her nutrition!

In 3rd place is Lizette!   She also had one of the highest scores, and despite a rocky start with some food choices she has really committed to sticking with this program! Lizette lost ¼ inch from her waist and 2.5 inches from her hips!  We were in awe of her ‘after’ pics…they were very impressive! One of the things that truly sealed the deal for our 3 macro winners was their continued commitment.  While creeping on MyFtnessPal last night, all 3 winners showed that they have continued to log their daily intake despite the challenge being long over!

Congrats to all our winners!  Look for our next nutrition challenge sometime this coming September.  If you need nutritional guidance before then, just ask a trainer…and we have specific nutrition plans, pricing, structure, etc available upon request!




Pretty sure these two were lounging around with that Pokémon app. Good use of your time, boys!


Eliana finishing at set of 5 deadlifts


Robin going heavy under the watchful eye of Melissa


Pecs looking strong with his deadlift today


DAMN Liguori!!!!!




Justin tossing around some weight



July 10th, 2016 by admin

We are BACK ON with our guest programmers…..Coach Alexis takes over this week and, as you probably guessed, she has some great workouts planned. Some may surprise you…..others are workouts you KNOW came from the mind of Alexis. We want to see lots of action on social media again, the hashtag for the week is #PunishedByPerri. Shout out on social media with how you liked the workouts. We love the conversations that we’ve seen the past few weeks.

We hope you enjoyed “regular” programming after Murph last week. We had to “take it easy” (as much as we ever take it easy) for the couple of days after Murph. But we finished the week with a bang with that brutal DB squat snatch workout. Yup, that one left a mark.

After a cool weekend, it looks like we will hit 90-degrees a few times this week. Remember to hydrate and make sure you are ready for #PunishedByPerri week. See you at the box!!!


Impressed with Mike Leo going RX with that tough DB Squat Snatch workout!


Jess, Mikey and Lisa working through a set of 15 clean and jerks


You know it’s getting serious when Michelle chalks up her legs


Kaila going heavy with those C&J’s














Summer Kids Classes!!!

July 5th, 2016 by admin

CrossFit 203 is proud to announce the start of KIDS classes this summer! We already have a regular class for the youngsters (ages 3-6) on Thursdays at 5 pm, but we are adding a Kids and Teens Strength and Conditioning camp for ages 8-14 twice per week this summer. Class sessions will be Mondays and Wednesdays from 11 am to noon.

We will kick things off on Monday, July 11. The last class in this session will be Wednesday, Aug. 3. The cost for this session will be $99 plus tax for children of non-members. Children of CrossFit 203 members will be $80 plus tax. Please call 203-525-3005 to sign up, or email

These classes are appropriate for all skill levels and athletic abilities no matter if your child is playing sports or not.  Whether your son or daughter is in season, off season, or just looking for a fun environment to train with their friends, this class is for them. Each class is led by a coach with multiple years of coaching experience, including sport-specific and traditional strength and conditioning.

Class consists of two parts, the first being a strength program and the second a conditioning program.  Our Middle School and High School students/athletes find that after a few months of attending class regularly, they have increased strength, speed, and coordination.  We look forward to training your son and/or daughter this summer and beyond!

Solid Murph recovery WOD today.

Solid Murph recovery WOD today.





July 4th, 2016 by admin

It was a great 4th of July weekend here at CrossFit 203!  Coach Michelle wrapped up her week of programming, which you all know looked “innocent” enough on the board, but really packed a punch that lingered for a couple days! 

We had a full house for two classes on the 4th, with athletes taking on the Hero WOD “Murph.”  Congratulations to everyone who persevered through that workout…lots of first-timers and PR’s from our veteran athletes!  The energy, support and camaraderie was incredible….we were so honored to coach you through that WOD! 

We are taking a week off of the coaches programming to recover from Murph.  If you are feeling sore tomorrow, be sure to hydrate…and know that we have programmed a WOD that will help you get moving and work out the muscle soreness…..with built-in time for mobility at the end of class.  We’ve got a couple WODs that we think you will just love this week…or maybe you will be begging us to let the coaches get back to the programming! See you all at the box!!!!!


A lot of high-5's were handed out today

A lot of high-5′s were handed out today

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The 8 am class getting after it

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Zach and Morgan getting it done with their weight vests

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Tony had his game face on for his big PR!

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Some big boys on that bar!

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Gary coming in from his final mile run


Post Murph pic for the 8 am class


Dallas, Melis and Mikki at the 9:30 am class


Post WOD for the 9:30 class!


The aftermath


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