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 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






Weekend Notes

June 14th, 2015 by admin

Thanks to all of the fierce, amazing, strong women who came out for Ladies Night Friday evening. You all literally kicked some major butt during the self-defense class and we got some great photos of the action. We hope you all had fun!!! A HUGE thanks to Tanya for organizing and leading the self-defense portion of the evening. Amazing job!

Mark your calendars….the next Ladies Night is Saturday, July 25 featuring some standup paddle boarding, kayaking, and a pontoon boat ride to Down the Hatch in Brookfield for lunch!

Just a reminder that we still need to nail down a golf outing in July. We will need some help deciding which course to invade. I’m asking that you hard-core golfers out there help Kirk with this. Let’s start to make a plan this week!!!

Finally, congrats to Chris for placing FIRST in the 11-12 age group at the CrossFit Kids competition at CrossFit Redzone on Sunday! Chris is a BEAST and we can’t wait to see him get stronger this summer. Congrats Chris!!!!


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Michelle’s preferred position during the 3-minute rest segments for that tough back squat/burpee workout

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The 5 pm class in the middle of their squats and burpees

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Some of the 9 am ladies during the run/row/DU triplet on Thursday

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Dave decided to go with a weight-vest Thursday

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Danielle ripping through her KBS’s on Friday

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Our amazing ladies!!!!


Judging by this pic, my guess is Monica accidentally kicked Stacey in the face???

Judging by this pic, my guess is Monica accidentally kicked Stacey in the face???


Melis learning how to kick a groin

Melis learning how to kick a groin

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The competitors getting a taste of a tough Regional workout on Saturday morning



Another old Regional workout


This was tough in that humidity on Thursday

This was tough in that humidity on Thursday











June 4th, 2015 by admin

We have a few things to wrap up by this weekend or early next week, so read below and sign-up if you still want in on the action.

We have seven spots left for Ladies Night on Friday, June 12. We are doing a self-defense course led by Tanya, and a pot luck with dinner and drinks.  Our Ladies Nights are always epic, so sign up at the whiteboard at the box!

We are also going to make a large order of junk headbands for “Murph” on the fourth of July. If you didn’t see our post on it last week, you have two options, either an American Flag headband, or a“Legend” headband in honor of Chris Kyle. Scroll to our post from earlier this week so see photos. I will be making the order on MONDAY, June 8th, so post your name to the board ASAP.

We also need to organize a summer golf outing for all of the golfers at 203. We will post three options on the whiteboard at the box. The date that gets the most votes will be the one we choose. The dates we are throwing out there are July 11, July 18 and July 25. All are Saturdays. If interest is high enough, we can try to organize another outing in August or September as well.

**Important schedule note** There will be NO 6pm class tomorrow on Friday, June 5th.  Please plan to  attend the 4 or 5pm class instead.

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Matthew looking good with his snatches

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Natalie setting up for a lift, while Michelle B. finishes

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Kendra throwing some weight around

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Mike T. locking out a thruster

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Tanya cycling through her bar muscle-ups

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Kirk and Carlos making the bar MU’s look easy

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An official welcome to Thomas!

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Nicole Q. looking strong with her thrusters

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Cathy working hard as always











The heart of a CrossFit athlete

May 31st, 2015 by admin

Regional season wrapped up early this evening with the West, Central and Meridian Regionals finishing up. Every year we see amazing performances at Regionals and we saw something pretty cool this year. A potential crushing blow was turned into a positive and will now serve as inspiration for us all because of the way a great CrossFit athlete responded.

Some of you hard-core CrossFitters out there might know the name Julie Foucher. She has been a staple at her respective Regional and the CrossFit Games for years. She’s an absolute CrossFit stud, and she also just happens to be in med school. How she continued to balance everything and stay at the top of her game is mind-boggling. Anyway, Foucher made Regionals again and partially tore her Achilles tendon on Saturday. In a day and age when almost any overpaid baseball player will take a week off with a hang nail or a sore calf, you might find it shocking that Foucher kept competing at Regionals, doing whatever she could in each particular workout. She actually placed well in a couple of events, the handstand walk WOD and the row/C2B/HSPU event, despite rowing with one leg. In addition, she was also able to snatch 85 pounds with a boot on. Despite the injury, she placed eight….yes, eighth, at the Central Regional.

The whole weekend is a perfect example of what CrossFit is all about. Watch some of Foucher’s events on the archive page of or the CrossFit Youtube page (select the Central Region, she’s usually in the last women’s heat) and you’ll see the crowd going nuts and her competitors cheering her on. She isn’t making millions of dollars like a baseball or football player. She didn’t need to keep competing. But she’s a CrossFitter, so you kind of knew she’d continue somehow, some way.

I don’t know about you, but I’m ready for my WOD tomorrow. No excuses.

We are heading into the final week of the Nutrition Challenge! We have one more bonus point to discuss. You will need to do some work EVERY day this week. You need to spend a minimum of 5 minutes before or after class working toward your goal again, on 3 separate days. You will also need to do a 10 minute mobility session on the other four days this week, either at home or the box. These cannot be done on the same day. Make a plan and get after it!!!



Friday’s burner of a WOD


Sunday Partner WOD. Sorry for lack of pics….forgot camera at the box again.

Murph is Coming

May 27th, 2015 by admin

LEGENDlegendb-bbWith Memorial Day now over, we turn our eyes toward our fifth-annual “Murph” event on July 4th. We have a few things to discuss. We have been throwing around the idea of getting a bulk order of headbands to show solidarity for that tough workout. One of them is a tribute to another American hero, Chris Kyle or “American Sniper” which is pictured to the left, and the other is an American Flag headband (no photo needed).

For the Chris Kyle headbands, 50 percent of all proceeds go to the Guardian For Heroes Foundation, so we will also be helping a worthy cause. Those headbands are all $22. The American Flag band is $20. We will put a sign-up sheet on the whiteboard and have everyone sign their name under which band they want, or both. We will submit the order on Monday, June 8.

Like last year, we will also do a showing of “Lone Surivor” the night before doing Murph, which will be Friday, July 3 at 7 pm. We will hook up the projector and watch it movie theater-style. On a personal note, a bunch of us saw the movie for the first time last year and it was in my head for the entire workout. When I felt tired or was close to slowing down, I thought about the movie and it kept my ass moving. For those of you who don’t know, the movie is about the actual Lt. Michael Murphy. The workout is named in honor of him. The story is incredible and will serve as inspiration for us all.

We will also be asking everyone to bring some food and make it into a dinner and a movie Friday evening. For anyone wondering what this “Murph” workout is all about…..take a look below. No worries…..we will have different versions available, and you can split the reps however you want.

For Time
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

SCHEDULE NOTE: Thursday’s Mobility and Stability class at 4 pm is canceled, however the regular 4 pm class is still on as scheduled.

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The CrossFit Kids playing with water balloons in this great weather

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….meanwhile the adults battled with the tire/sled pulls

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Lucy pushing the prowler

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Ralph focused on his set-up for this clean

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Nathaniel throwing around some cleans

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Migs going 225 for 3

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Josh toying with 165

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Brenden and Terri taking things outside








May 25th, 2015 by admin

We hope everyone had an amazing Memorial Day. Our little way of paying tribute and remembering those who lost their lives is by doing “Hero” workouts on special days like this. This year, YOU voted for the workout and picked one that none of us had done before, “Bulger.”

We couldn’t have been happier with the turnout. You could have relaxed at home this morning, but you decided to come to the box for a 25-35 minute grinder of a workout. For many of you, days like Memorial Day are a rare day off and you could probably use a morning lounging at home and unwinding. But you didn’t. We are proud of you for challenging yourself with Bulger. And a challenge it was! But, we loved every second of it. We have some pictures of the action below.

For this week’s nutrition challenge bonus point, we are going to take a break from the physical challenges and focus on food. To earn a bonus point this week, you must create a new meal you’ve never tried before, post a picture and a review on your group facebook page. This works even if you didn’t necessarily like your choice. Post your review and tell us what you’d change if you cooked it again. If it was amazing?? Even better. Be creative and have fun with it!!!

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Shayna and Natalie working hard during “Bulger”

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Madness at the 9:30 class

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Carlos once again leaves us absolutely speechless

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Amber and the crew

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Morgan and Robin getting after a set of 7 front squats

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Chops and his beard both working hard

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Marie looking strong!!!!

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John with that good-looking squat of his

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Brilliant sunshine for those 150 m runs