The Challenge

August 24th, 2017 by admin

We had a nasty little workout last week that started with the assault bike, which got me thinking about that f-ing machine. I, like many of you, have a love/hate relationship with that thing. When you’re pushing hard, I’m not sure if anything hurts more. THE BURN! EVERYWHERE!!! But at the same time, I look forward to these workouts because I embrace the challenge. I want to get better on that bike. I feel like if I improve on that piece of equipment, it means I’m getting better and in some pretty good shape!

I think facing a challenge is why classes like barbell club has been packed lately. We have been doing a lot of snatches and cleans recently, and those are tough lifts. You get a slight obsession with improving. You hit a few reps that feel SO smooth and you can feel everything coming together……and you want that feeling more. You want that feeling every single rep! But it takes work, and you look forward to that work. You know it isn’t and won’t be easy, but you dive into it!

And I think that’s why we all fell in love with CrossFit. The challenge. There is always a new challenge to face (along with 20 other challenges you are still working on!). In my previous fitness (or lack thereof) life, I was NEVER challenged. There was no place I wanted to go. No specific accomplishment I wanted to reach. Nothing. My main goal was just to not be bored to death every day at Planet Fitness. I look back and see how truly bored I was.

In that sick way we all know a little about, I can’t wait for the next assault bike workout already!!!!


The 9 am crew starting that first set of 10 TGU’s Monday


Amber looking solid with her hip extensions


Teresa, Michelle and Kylie looking great with their pull-ups!


Stephanie landing a heavy power clean


Alice locking out a push jerk


Livia trying out that axel bar at Strongman class


Shayna, Kim and Ihab starting a set of 10 deadlifts this afternoon


Leslie setting up for a lift










August 16th, 2017 by admin

August is all about COMMUNITY here at CrossFit 203. We have some cool things planned and our focus is on all of YOU and your experience at the gym.

As you know, the big event is our Beach Party, which is scheduled for THIS Sunday afternoon, Aug. 20. If you haven’t already, please RSVP ASAP! Right now, the forecast for Sunday looks amazing so hopefully it stays that way! We’ve got a pizza truck coming to serve some amazing local artisanal pizzas, a beach for cooling off, cornhole, horse shoes…and a field just waiting for a pick up soccer game to go down.  Hope to see everyone there!! 

We are also looking to do another Yoga night later in August. Stay tuned and we will let you know when we nail down a date and time. 

And, the highlight of every year, fantasy football is almost here and we are planning on doing the draft Wednesday night, Aug. 30, at 8 pm. We will have wings and beer there for everyone. We have 10 people committed but could make room for TWO more if we have interest. Let Kirk know ASAP!  

We released our “House Rules” last week and will be working to get all of them displayed around the gym so you can see them every day. Sometimes, we need that little reminder.

Let’s finish August strong everyone!!!!


Cathy looking great with her split jerks Tuesday!


Brook making those heavy kettle bell swings look easy!


Erica clearly liking those ring rows today!


Kim working hard with those swings


After missing 87 straight bench sessions with us, Steve finally showed up on Bench Day!!!!!
















CrossFit 203 House Rules

August 9th, 2017 by admin

Community has always been at the core of what CrossFit 203 is all about.  With our growing community we thought it was important to remind everyone of some basic ground rules.  We have adapted a list of “House Rules” to make your experience at 203 the best as humanly possible.  These are a way for 203 members to help keep the community awesome, keep the gym in working order, and maintain an environment where EVERYONE feels welcomed and comfortable! 

• Respect each other. Show respect to the coaches, yourself and fellow athletes.

• Introduce yourself to anyone you do not know or recognize.  We’ve got an amazing and diverse community here, make sure you get to know everyone! 

• Clean up after yourself. If you move something from its home in the gym, be sure to bring it back after the workout is done. It is not the coach’s job to clean up after you.  This also applies to any excessive chalk/sweat left on the gym floor, a quick wipe down is much appreciated. 

• Be on time. Get caught in traffic? No problem, it happens….we are happy you are here!  Jump on a bike and get in 25 calories before asking a coach for direction on additional warm up. 

• Train with integrity. If you miss a rep, don’t count it. If you didn’t move full range of motion, don’t pretend like you did. Even if no one else notices, you will know and you owe yourself more than that.  

   Cheer for each other!  Everyone can use encouragement to push harder, finish faster, be better, or get one more rep!  

   Wait to put away your equipment until the last athlete has finished their work out!  They could probably use a friendly face to support and encourage them, instead of seeing you put your equipment away! 

   Communicate!  Talk to your coaches regularly about any injuries, scaling, concerns, etc.  We want to help! 

• Have fun while your lungs are screaming, your muscles are on fire and you’re missing every double under. SMILE! This stuff is supposed to be FUN!   

• Leave your ego at the door. There is no room for it here and it can wait for an hour outside.


Josy working hard with those sledge hammer hits!


Kasia climbing over the box


Loved playing in the truck yesterday!


Avery getting over the 30 inch box


Rich’s arms looking ripped as he hops into the truck!


Kylie looked great with those handstand walks!


Arun moving the 150-pound sandbag


Livia moving fast with the 100-pound sandbag







203 Games Week and Nutrition Lecture

August 6th, 2017 by admin

The 2017 CrossFit Games concluded Sunday evening….we hope you got to see some of the action from Madison, WI. It was quite the finish on the women’s side!!!! If you didn’t, well, don’t worry because you can get a little taste of the Games here at 203 this week. Every workout we have planned this week is a version (sometimes with modifications, sometimes the exact workout) of a workout you saw at the Games. We also chose a couple cool workouts that the Masters Division did at the Games. The individuals, teams and Masters all did different workouts, so we had plenty to choose from!

An example of modifications we will offer……you might see ascending cleans at some point this week….but the final bar for us DOES NOT weigh 350 pounds. Every workout can be scaled to your level.

For anyone interested in learning more about nutrition, we want to invite you to the gym Thursday evening at 6 pm. One of Coach Melissa’s duties as a member of the CrossFit Level 1 staff is to deliver the nutrition lecture. She’s offered to share her knowledge in front of an audience of anyone looking for guidance. If you want to learn more about nutrition, this is an easy way to get the ball rolling. Meet in the PT Office. It should take around 1 hour.  Looking forward to seeing folks there!


Rose Marie working through a set of ring rows


The Saturday 9 am crew working hard!








Games Coverage and Friday Gymnastics!

August 3rd, 2017 by admin

How can I watch all the CrossFit Games coverage this weekend?!

CrossFit will use Facebook update groups to let people know when events are live, so be sure to join and set your notifications so you don’t miss the best action. Known events and times will be scheduled in advance, and the Studio team will break live announcements as they happen on site. For full schedule information, download the CrossFit Games app or visit

* Please note the Games will take place in Central Standard Time.


New for 2017: Fans can catch two hours of competition coverage on CBS Sports Network at the end of each day of competition, Aug. 3-6, starting at 10 p.m. ET. And don’t miss the live coverage on Saturday, Aug. 5, on CBS Television at 1 p.m. ET/12 p.m. CT (also available digitally on CBS All Access).

The CrossFit Games stream is available for free on and the CBS Sports App for mobile and connected TV devices (OTT). OTT devices with the CBS Sports App include Roku, Apple TV (3rd gen. and 4th gen.), Amazon Fire TV, Xbox One and Windows 10. No authentication or sign-in is required to view this stream on any device. CBS Sports Network is widely available through all major cable, satellite and telco distributors. Use the CBSSN channel finder to find your channel. CrossFit will also be added under “Watch” on the CBSSN homepage once coverage begins.


Coach Monica is still on vacation so Coach Melissa will take over the gymnastics class again this week!  Tomorrow’s class will focus on the muscle up, and be geared for ALL athletes! Come get some drills to help build basic strength in the dip and pull up for the beginner athlete, work and strengthen the transition for the intermediate athlete, and gain strength/endurance in a strict muscle up for the advanced athlete.  The class will start with some classic Coach Monica conditioning, transition to some skills and drills, and finish off with a nice spicy gymnastics metcon! 

Hope to see you there!




Gabby finishing up a minute of KBS’s on Wednesday


Dallas and Owen hitting the 30-inch boxes


Steve looking strong with his swings!


We got a little weird at Strongman Class


Congrats to Craig on getting up that rope!


Livia hanging out at the top of the rope


Alice getting her first shot at rope climbs and she crushed it!


Shaun ripping through his thrusters






WHEW! Thursday

#SmashedBySolla and Games Week!!!

July 31st, 2017 by admin

We have ONE more guest week of programming and it kicked off today with Coach Solla week. First of all, some of our newer members may not know Mike yet. Mike is busy with his studies since going back to school and he comes to the gym when he can, which isn’t as often as he or we would like! But, he is here coaching the noon class once or twice a week! Be sure to get here and thank him for his workouts. #SmashedBySolla

Also, this Wednesday kicks of the 2017 CrossFit Games! You can watch all divisions (Open, Teens, and Masters) compete on the CrossFit Games website, Facebook Live and

Live and post-event coverage will air on CBS, with additional preview shows, daily recap shows and an eight-episode, documentary-style series on CBS Sports Network. As part of each hour, CrossFit will air spots about the CrossFit community and show how viewers can find a nearby affiliate. 

The 2017 Reebok CrossFit Games will be the best-attended event in CrossFit’s history, with an all-new venue and format. Keep track of all the action in Madison by downloading the event app.

Bottom line….be prepared to get very little done this week at work!  We’ll be streaming live coverage all weekend long here at 203! 


Robin getting under a clean


Reagan setting up for a lift!


Pat and Kasia getting work done, meanwhile….



…….Carlos played the role of baby whisperer


Sarah starting her set of 10 cleans









Party Time!

July 27th, 2017 by admin

Party Time!!! Mark your calendars! We are hosting a Beach Party at our place on Sunday, August 20th! This will be open to everyone at the gym and your kiddos. There will be plenty of stuff for the adults and kids alike; swimming, paddle boarding, corn hole, horse shoes, and of course plenty of drinks and FUN! If anyone wants to drive a boat over, there is room for two extra boats at the beach. Just be sure to let us know to ensure you have one of the two spots.

But the best part? If we get enough of a response, we will bring in a food truck for dinner in the afternoon.

We will follow with a facebook invite to everyone with our address and details, but just wanted to get it out there on the blog so you can mark your calendars. If you don’t have facebook and want the info, let us know and we can email it.

Looking forward to seeing everyone there!!!!

We are excited about the party but SO sad that tonight was Lauren's last class with us. She will be relocating and we will miss her. Lauren became such a fit, strong athlete and we couldn't be prouder of your progress. Good luck with your new venture!!!!

We are excited about the party but SO sad that tonight was Lauren’s last class with us. She will be relocating and we will miss her. Lauren became such a fit, strong athlete and we couldn’t be prouder of your progress. Good luck with your new venture!!!!


Beautiful day for some running on Wednesday!!!


Owen getting his first shot at rope climbs! Made them look easy!


Shayna making her way up the rope


Congrats to Stephanie on her first ever rope climbs!


Melis and Jack working on a set of HSPU’s







Pull-ups and Paddle Boarding!!

July 24th, 2017 by admin

Tonight we just have some schedule notes for this week!  Coach Monica will be heading for vacation, so Melissa will run a special gymnastics class on Friday. 

This class will be geared towards anyone who is still stuck on that damn band or in “jumping pull-up purgatory”!  Coach Melissa has a pull-up program given to her by Pamela Gagnon, one of the head CrossFit Gymnastics trainers.  Pamela has guaranteed a pull up to anyone who follows this program for a month!  Remember…no kipping pull-ups until you master that strict one!  Melissa will review the specifics and give you the tools to get that first strict pull-up! 

Second, join us Sunday afternoon from 1-4 pm for a Ladies Day on the lake learning to paddle board!  Contact Melissa for our beach address!  She will post a sign-up on the 203 ladies page for any food or beverages you may want to bring. The weather is looking great, and it should be a lot of fun!  Make sure to join us!


Gabby setting up for a lift



Lucy and Cindy getting up those ropes last week


Teresa tossing the tire around last week


Brian and Stacey getting their WOD on!







Chalk Talks!

July 20th, 2017 by admin

Summer is in full swing and everyone is doing a great job making it to the gym despite crazy schedules, vacations, and lazy days at the beach!  Sometimes our coaches are busy with things between classes at the gym, making it tough to grab a coaches ear. No matter how hectic things may appear, we want to hear what you have to say!!  We have decided to open up some times throughout the week for “chalk talks”!  Sign up for a 15 minute 1-on-1 talk with a coach.  Topics up for discussion are totally up to you. 

Maybe you need some help with goal setting, or you need some ideas on how you can finally get your first muscle-up/pull-up/etc.  Concerned about injuries? Not making progress at a rate you would like? Are you “stuck” on something? Questions about programming? We want to hear from you! 

To quote one of the best movies of all time…”help me help you…..HELP ME….HELP YOU!” 

We can’t make any changes or address concerns if we don’t know about them. These chalk talks will be available starting this week and will run indefinitely.  Sign up for a time on the clip board hanging outside the PT office. 

We look forward to hearing from you!


Josy working hard on those pause squats Tuesday


Cat grinding through the push press yesterday


Kasey tossing the 100 pound sandbag over her shoulder


Reagan taking the sled for a ride


Steve finishing his two laps during strongman class today!


Coach Melis keeping an eye on the boys from the 5 pm class today









Beating Those BBQ’s!!!

July 17th, 2017 by admin

Summertime is filled with BBQs, parties, and adult beverages. Our nutrition can very easily go completely off the rails. How can we enjoy our summer barbecues and parties without completely losing track of our nutrition and health?!. Here are a couple of helpful tips to keep you on track all summer long.

1. Stock up and prep the good stuff. When at the grocery store, stock up on tons of fresh fruits and veggies. Be sure when you get home to take an extra 10 minutes to pre-cut some of those fruits and veggies. You’re much more likely to reach for green bell peppers and hummus over the other bag of chips if they’re already cut and set to go. Likewise, pre-cut some fresh melon or pineapple for easy access and quick snacking. If you know you’re going to be short on time, pay a little extra and buy the store precut veggies/fruit.

2. Follow the 80/20 rule. For those of you who are happy with your current state of fitness and body composition, sticking to clean eating 80% of the time and indulging 20% will work just fine. For those of you who still want to make changes, maybe stick with the 90/10 rule, indulge just 10% of the time.  (That means that out of the 21 meals you eat in a week…only 2 involve cheats). Monday through Friday stick with meats and veggies, then Saturday and Sunday you can enjoy life (and your favorite foods) a little. Planning ahead to know the days that you’ll have special events will help you stay on course the rest of the week.

3. Make two grocery runs.  Do one shopping on Monday for the week, stocking up on all the good stuff like meats and veggies, fruit, etc.  Save buying any special weekend treats for Saturday morning.  If there’s no special treats to eat in the house, you won’t be tempted to eat any. Any extra goodies left over from the weekend, do what’s right and toss for the garbage man to pick up on Monday morning.

4. On days when there’s a special occasion, pre fuel up with lots of water and lean protein.  Odds are you’ll get your fill of carbs later that day.  Filling your belly with good protein sources and hydrating will get you started off right. 

5. Get to the gym! You know that you can’t out-train a crappy diet…but making the choice to get to the gym will leave you feeling good about yourself and one good decision often leads to more later that day.  Start things off the right way! 

6. Drink a glass of water or can of seltzer between each alcoholic drink. Choose mixers that don’t add empty calories or added sugar. Stick to club soda and fresh lime juice.  Make your own margaritas with bagged frozen strawberries and limes…or pina coladas with frozen pineapples and coconut cream rum.  Super tasty without all the added sugar!

Follow all or some of these rules and be sure to look and feel great at the beach!!!!


The 6 am crew starting the Filthy 50


Adriano working through his kettle bell swings


The Sunday Endurance class getting work done!


The 9 am class starting todays EMOM


Lauren setting up for a snatch


Lisa getting TALL during her lift


Jon landing a snatch


Working on those deficit HSPU




Filthy 50!