Back at it!!!!

December 7th, 2016 by admin

After a quick but much needed vacation in the sun, we are back!  A huge thanks to our coaching staff who kept things running smoothly while we were away! 

We are in now in the thick of the busy holiday season…and while your eating habits may not be on point…your gym routine needs to be!  Taking an hour out of your day will help you ward off those extra holiday LB’s and manage all the stress that often accompanies this busy time of year.  Don’t let the holidays get the best of all your hard work this year. Get to the gym…or else face the onslaught of texts, email and social media call outs when you disappear! 

Our Masters Class Holiday get together is set for this Saturday night at Coach Rich’s house.  Hope to see all our Master athletes there!  As for our annual 203 Holiday party…we are looking at a January date and will announce once it’s set!



Damon and Aaron starting their set of 50 T2B


Teresa looked strong with her T2B today!


It was Natalie and the boys at 4 pm!!!! Where were her ladies at???


Lou and Mike Leo got to the muscle-ups in that tough old CrossFit Open workout today


Mikki getting to those muscle-ups!!


Eliana and Moves hitting the T2B together at the 6 pm class


Amanda getting in some solid T2B reps tonight at the 7 pm class


Catching up on some whiteboards. Here is last Thursday

Catching up on some whiteboards. Here is last Thursday





Sunday (sorry, no Saturday board, but we hear it was a packed house!!!)

Sunday (sorry, no Saturday board, but we hear it was a packed house!!!)











Shout Out Board

November 30th, 2016 by admin

dsc_7348You may have noticed the black board in the back of the gym has been turned into a “Shout Out” board. A lot happens here at 203….PR’s, achieving a goal, first double-under, a coach taking the time to help someone with technique, cheering and helping a friend through a workout, all kinds of things. Sometimes some special things get lost in the shuffle. That’s what this board will be for. If you notice anything that deserves recognition, grab a piece of chalk and put it on the board. You don’t even need to tell the person you are mentioning….just throw it up there and give someone a well-deserved shout out!!!

We started with a couple of shout outs already, we hope you will follow with some more!!  Each week we will highlight those shout outs and help recognize how bad ass you all really are!

THURSDAY ROPE CLIMB WARNING! We will have some rope climbs on Thursday. Bring those high socks!!!

CLASS UPDATE!: Sarah’s mobility WOD is cancelled for this Sunday. It will pick back up on Sunday, Dec. 11.


Just another regular day lifting with Victor


Judy standing tall with this dead lift!


Perry and Deidre starting a lift


Cathy breezing through her lifts


Arun looking buff!!!!


The 6 am crew in the middle of that tough Wednesday workout!!








November 27th, 2016 by admin

Thanksgiving is over….and thank goodness because my stomach can’t handle any more leftover stuffing or pie. And I guess I won’t mention the buttery mashed potatoes and cookies and gravy and everything else. AND…… just a reminder about what’s coming up….Christmas. And to me, that means Christmas cookies and more treats than you can imagine.

So my plan is to hit the gym HARD in the coming three weeks. I enjoyed some cheats (just like everyone else) this weekend and there are more on the way. Time to get my nutrition back on track, because I want to EARN those Christmas cookies. I always say I won’t go crazy with the Christmas cookies, but they are right in my face and there are OH SO many of them! I always end up eating too much. I NEED to be good until then. There is no other option. Who is with me???

Let’s have a good few weeks folks…starting tomorrow!

See you at the box.


So nice to get outside for “Helen”


Finally got a pic of Kelly for the blog….very focused on her dead lifts!


Reagan looking strong with those lifts!


These three strong women all PR’d their deadlift at 203 pounds!!!! Perfect number for this gym!


“This is a PR… better get a photo of this!!!” – Tony


Yup….525# for Jack.


The pre-Thanksgiving crew getting work done before feasting!!!


Jill ripping through her push jerks


Kim and Stacey with synchronized box jumps


Ashley back at it!!!!!













Small Business Saturday Offer!!!!

November 21st, 2016 by admin

shop_small_logo_2015This Saturday, Nov. 26 is SMALL BUSINESS SATURDAY!!!! We are proud to be a small business here in Danbury and will be offering a discount all week. From now through Sunday, we are offering our ‘Foundations’ classes along with your first month for $99!  That is a savings of over $125. This is a limited offer, be sure to spread the word or buy a gift certificate for a loved one!  

I love supporting small businesses in the area. I enjoy finding small coffee shops and avoiding Dunkin or Starbucks. I’d rather go to the small hardware shop instead of the mammoth Home Depot. The problem is finding them and finding a place you can trust.

Fitness is a whole other area. Planet Fitness and Edge are not small businesses. They are places that strive and succeed on the backs of people who get locked into long contracts, pay membership, and don’t show up. Let’s just say that we are the opposite. No contracts. If we don’t see you for a stretch, you can count on us wondering where you are and sending you a text or email.

If you have a friend who goes to one of those big chain gyms and hates it (and we guarantee you know MANY people like this), show them the way! Show them the CrossFit way! CrossFit 203 might just give someone what they are looking for……a COMMUNITY rooted in fitness for people of all abilities! Spread this post to your friends and be sure to take advantage of our Small Business Saturday offer.

Enough of paying for a gym you hate. You’re bored and not getting fit or having any fun at all. This is the time to try CrossFit. Help spread the word and tell people how to find CrossFit 203!!

Let’s get to work!!!


Migs settling under 285 on Friday!!!


Teresa looking solid under this clean


Look who is squatting again!!!!!!!


LOVED Sunday’s Masters Class…..this crew was energetic, supportive, relentless while on those rowers. Keep it up!!!!


Craig’s special motivation was to dance for Robin during her final row…..I’m not sure if it worked?????


Eliana and Michelle flying up those ropes!


Perry getting his first shot at rope climbs and he loved it!














Thanksgiving Week (WHAT???) Schedule

November 17th, 2016 by admin

Time to get ready for Thanksgiving week! (Wow, is it here already??? How did THAT happen???)

The schedule for the week is below, which, like usual, will include ONE class on Thanksgiving day and our annual “Turkey’s Revenge” workout on Friday. There is NO better way to feel less guilty about your glutinous Thanksgiving Day binge than to get your sweat on at the gym the following day.

Thanksgiving Week Schedule:

Monday-Wednesday all classes are on as normally scheduled.

Thursday; ONE class at 8:30 am

Friday; 9 am, 10 am

Saturday; 9 am, 10 am (Competitors class)

Sunday; 9:00 am, 10:00 am (Masters Class), 11 am Open Gym AND 11 am Mobility WOD with Coach Sarah! (No 8 am Open Gym)


Kim was looking STRONG with those snatches on Monday


The 5 pm crew working through that wonderful 10 round workout on Tuesday


Michelle flying through her pull-ups


HUGE congrats to Aaron for getting his first ring muscle-up!!!!!


Carlos and Mikki during their 4 minute AMRAP of muscle-ups


Andy looking solid with his back squats at the 6 am class


Reminder….Sarah’s Mobility WOD is Sunday at 11 am!!!!








Bend it Like Sarah

November 14th, 2016 by admin

Ever wonder how Coach Sarah can make toes to bar, pistols, and overhead squats look so effortless?  Years of dance have helped Sarah stay limber and flexible, making it easier for her to get into great positions for CrossFit.  Do you want to be more bendy like Sarah? Feeling like your lack of shoulder or hamstring mobility is holding you back? Everyone can benefit from our new class!

Starting this Sunday and running through the rest of November (and possibly more, depending on the turnout), Coach Sarah will lead a special Mobility WOD at 11 am!  She will let you in on the dancer’s secret to becoming more limber and flexible. These basic stretches will help make you a better CrossFit athlete! This stuff is tough to commit to do regularly on your own…take advantage of this time to have a knowledgeable coach guide you through and help you out! 

*Note: Open Gym will STILL be on from 11-12 on Sunday as well. *


Melissa F. rocking those pistols!!!


Bench session!!!!


Kaila getting in some solid work with her pistols


Brook starting “Nutts” on Friday


Robin looking strong with those deadlifts!


Sometimes, when you collapse after a WOD, you end up with an abmat on your head. It happens to the best of us.


Sara standing with a snatch


Lizette getting it done EARLY at 6 am!


Rosemarie getting after Monday’s workout!











November 9th, 2016 by admin


This Friday, we will honor the Veterans of this great country.  We have a classic (and one of our favorite) Hero WOD planned, with our full schedule for all classes.  However, Coach Monica is off for the day and her 4pm gymnastics class will be replaced with a regular CrossFit class, which will hit the Hero WOD for the day.


On a separate, but important note, this gym is OUR happy place. No room for hate or bitching here. The election season was nuts…..I think that’s something we can ALL agree on.  On Friday, the only thing that’s nuts will be the chaos and fun going down on the gym floor!  We will focus all efforts on honoring the great men and women who have served our country. 


See you at the box.


Stephanie leaning into those sled pushes from Sunday


The tire juice is always fun during the tire flips


Justin made those sled pushes look way too easy










November Member Spotlight!!!!!

November 3rd, 2016 by admin


Our October Member Spotlight is NAJAH! When we think about Najah, a few things pop into our minds immediately. She is a super hard worker and she is driven to become stronger, more flexible and as healthy as she can possibly be. She is also ultra humble….almost TOO humble. She sometimes doesn’t give herself enough credit for how far she’s come. As she mentions below, her plank hold was around 5 seconds when she first started with us. Now (in addition to a plank hold of over a minute these days) she is snatching, doing clean and jerks, and everything else we do here at CrossFit 203. She continues to work relentlessly on her technique and knows how important it is not just for safety, but for her performance. We could all take a cue from Najah….she has done such a tremendous job of stretching after class, sometimes sticking around for an extra 30 minutes to stretch her hamstrings and hips and roll out her back. Najah quietly does her work and asks questions to make sure she is doing everything correctly, and is overall a pleasure to have in class. For all these reasons, we wanted to spotlight Najah this month for how far she has come and how hard she continues to work. Keep it up Najah!!!!!

Name: Najah Almonte

Where are you originally from?  Chekka, Lebanon, born and raised.

What high school and/or college did you attend?  Bishmizzine/Koura high school in Lebanon and finished junior and senior year at Danbury High School (transition was tough). Then went to Western Connecticut State University (life got better).

Favorite sports teams:  Don’t follow sports, but if I watch a game, I go along with the crowd.

What do you do for work?  I am a medical nurse.

When and why did you start CrossFit?  I started Cross Fit in November 2015, Kasia Ross convinced me to go. I told her I love to lift weights and after a couple months of encouragement and convincing, I finally visited a class, it was very intimidating and I was barely able to perform any of the workouts but Melissa who was the coach that day made me feel very comfortable and not silly, she guided me through every stretch and movement, I felt really bad because I wasn’t even a member yet. But she took the time to help me; it felt, as if it was a one on one session, I’ve been hooked ever since.

Favorite and Least Favorite Lift:  Favorite lift is whatever I can do that day without messing up. Least favorite lift anything clean from the floor, somehow knees, hips, back and shoulders don’t communicate with each other, it’s a lot of physical and mental communication that I have not mastered yet.

What was your first workout, and what did you think after finishing?  I don’t remember my first workout exactly, but I do remember we did handstand push-ups that day. I couldn’t even lift my legs up the wall at all.  My hands and arms felt like jelly and I thought to myself  “you’re going to make a fool out of yourself, don’t even try.” So Melissa told me to do a plank, which lasted about 5 seconds, to give you an idea of how out of shape and weak I was when I first started CrossFit.

Greatest CrossFit Achievement so far:  I lost 10 lbs. since I joined CrossFit.  I still can’t do HSPUs but I can move my legs up the wall a little and I can hold a plank position for about 1 minute. The weights that I started with a year ago, I have doubled almost by now.

CrossFit Goal for 2017:  My fitness goal is to continue getting stronger, and work on my stamina. Thanks to CrossFit I started eating healthier, but I’m addicted to junk food. I would like to lose another 10 lbs. I believe that between working out and eating healthier I should achieve my goal.

One interesting thing about yourself not related to CrossFit:  I like to travel, it’s not always easy because life gets in the way but if I can, I try to visit a new a new place every year.

Complete the sentence, “CrossFit should……”  CrossFit should be part of everybody’s life because It helps individuals be strong; mentally and physically. I was diagnosed with thyroid and Lymes disease in February and that has caused a lot of weakness and pain especially in my knees, setting a lot of limitations up for me. I continue to battle against these two illnesses till this day but CrossFit has helped me through it. I believe if you put your mind to it, you can do it. At CrossFit I have met many amazing people that care and help you through anything. They’re not lying when they say CrossFit will become your second family.

If I’m not at the box, you can probably find me:  Working, spending time with friends and family or binge watching my favorite shows at home.

Other comments?  Thank you to everyone at the box and especially the coaches, without you I wouldn’t be where I am today. I am grateful for Kasia for pushing me to try it. God puts people in your life for a reason, and I feel CrossFit has saved me from a lot of bad things.


WOWZER Paula!!!!!!!

WOWZER Paula!!!!!!!


Crissy finishing a dumbbell snatch


Mike Leo getting heavy with those pause squats


Great to see Jami back in action!!!!


Tony settling into this pause squat


Mel with a snatch while Stephanie works through a set of sit-ups


The 6 am crew starting a set of strict pull-ups


Ihab getting ready for a lift


Andy ready to lift heavy







Thank You!!!!!

October 31st, 2016 by admin

We wanted to take this opportunity to thank everyone for helping make Saturday’s in-house competition/Anniversary party such a fun success!! Thanks to the athletes for putting on a great show, to everyone who stopped by to judge (athletes and spectators alike) and everyone who helped with setting everything up and also cleaning up afterwards. We LOVE events like this because it brings everyone together and we trust you all had a ton of fun.

Congratulations to our winning team, “The Walking Deadlifters,” Lisa, Peter, and Teresa!  They each earned a Reebok gift certificate!  A special shout out to all the great team costumes/outfits!  We were so honored to have the 3 Icelandic “Dottirs” join us for this special competition!! 

We can’t think of a better way to celebrate six fun, crazy, and successful years as a CrossFit Affiliate.  We are so grateful for our community, and will continue to work our hardest to keep bringing you the best that CrossFit has to offer.  You all have taken charge of your health and fitness…you show up every week to get fitter, healthier and to become the best version of yourselves…all while having fun!  Thank you for trusting us, for pushing yourselves outside your comfort zone and for making this the best job in the world!  Our boys are so lucky to be surrounded by such amazing people. We can’t imagine better role models to surround our kids with (despite the occasional speedo thongs, too short jean shorts, or grown men in diapers). 

We can’t wait to see what the next six years brings.  We love you 203!!



In-House Update and Heat Times

October 28th, 2016 by admin

Attention In-House Throwdown competitors! We have a slight change to workout #2. It is still the same format, with each athlete moving through the workout in order without passing the teammate in front of you. However, instead of having the L1 athlete start the workout, we will allow any order….each team gets to decide who goes first, second and third. We also changed the reps to make it more uniform and easier to remember how many reps you have to do. The reps and specifications are below.

Station 1. Burpee Box Jumps
L1.) 9 at 20/16 inches
L2.) 15 at 24/20 inches
L3.) 21 at 24/20 inches

Station 2. Barbell (115/75 for all levels)  
L1.) 15 deadlifts
L2.) 15 front squats
L3.) 15 squat snatches

Station 3. Kettlebell Swings
L1.) 21 at 16/12 kg
L2.) 21 at 24/16 kg
L3.) 21 at 24/16 kg

Station 4. Midline
L1.) 27 abmat sit-ups
L2.) 27 Med ball sit-ups (held at chest, throw to wall, 20/14-pounds)
L3.) 27 Med ball sit-ups (held overhead, throw to wall, 20/14-pounds)

Also a reminder that the doors will be open at 8 am. We encourage all athletes to be here by 8:30 to start warming up. We will brief workout #1 at 8:55 and start heat 1 by 9 am. We will all work together to make sure judges are available for everyone. Heat assignments are below.

Heat 1 – 9:00 am
Teams 1-5

Heat 2 – 9:15 am
Teams 6-10

Heat 3 – 9:30 am
Teams 11-14