CrossFit 103 May Newsletter



Before we start the April recap, we would first like to apologize that we have not sent out a newsletter the last few months. We’ve been working so hard to do all we can to improve our gym, and our newsletter production has fallen off.  We won’t let that happen again. Going forward, expect a newsletter each month.


Also, before we talk about April, we want to invite you to our annual “Memorial Day Murph” event at the gym.  This will be held on Saturday, May 26 (the Saturday before Memorial Day) with heats starting at 9am. Those who were there last year, know that this is our biggest party of the year – it includes food, drinks, laughs, high fives, and the workout “Murph” in honor of all our fallen soldiers.


Family and friends are encouraged to attend.  Don’t let the workout scare you. Like everything else, it is fully scaleable. And, if you really don’t want to do the workout, join us anyway and eat and drink and hang out.


To learn more about Lt. Michael Murphy, a Navy Seal, Long Island resident, and posthumous Medal of Honor recipient, read this reflection Coach Chris wrote last year:




Now, to our April recap. During most of the month we impatiently waited for the real start of spring. It seems as if it is finally (!) here. Please get used to the garage doors being up, the fan to run at a higher setting, more shirts coming off during workouts, and good vibes!

spring vibes.jpg




Here are some of the things you may have been a part of, or missed, over the past 30 days:


  • Our Eight Week Nutrition Challenge group has been in full swing. Thirty CF103 members are taking part in this body recomposition challenge that includes Fit3D scans, custom and individualized macros, including adjustments, custom accessory work in the gym, an accountability group, and much more. Participants are seeing some amazing physical transformations, as well as learning new ways to look at food.  Want to participate in the next one? Please see Gil, Sal, or Chris for more details. Don’t miss out!

fitter faster stronger.jpeg


  • We held our annual fundraiser to support the SSG Michael Ollis Freedom Foundation on April 14. Thanks to our amazing members we raised more than $1,600 for the Foundation, which was formed to honor an American and Staten Island hero. On Sunday, June 10th, the Ollis Foundation will be hosting a 5k near New Dorp Lane. Last year we had over 20 members run, some were carrying flags and/or wearing weighted vests. We will post on the Announcement Board.



  • Our gym had the honor of hosting the two-day CrossFit Gymnastics seminar. About 35 coaches, owners, and athletes from various states came to learn more about how to better teach the various gymnastics movements. The following coaches/members from our gym participated: Coach Sal, Coach Chris, Coach Crizzy, Bailey G., Tommy M., and Sam Russo.




  • Shannon, Matt Blomquist, and Tommy M. have begun coaching internships. Our newly instituted internship process is a multi-faceted and multi-month process of evaluating and teaching potential new coaches. If you are interested in learning more about the process, please see Sal, Chris, or Gil.  


  • Another six-week challenge class started this month, and this will be out last six-week challenge in its current form. We are almost at capacity and will pretty much be taking referrals only for a while. Wish these athletes well and encourage them when they join regular classes in a couple of weeks.

no vacancy.jpg


  • We thank everyone for taking the time to fill out our annual member survey. We value your opinions, and are analyzing the responses to determine how we can implement some of the suggestions. Please stay tuned.

survey says.jpg


  • The first suggestion that we implemented while the survey was still being filled out was the addition of a second morning core class on Tuesdays and Fridays. Based on the attendance numbers, it was certainly needed. AM core classes are now at 8:30am and 9:45am.



  • The High Rock Challenge happened on Saturday, April 28. Congrats to the the following CrossFit 103 members who used their fitness and ran in this challenging obstacle race:

Brittany M., Amanda G., Joe P., Mike M., Jess M., Brianne B., Andrea S.



  • Coach Cristina qualified for the weightlifting American Open after a solid performance on Saturday, April 28. The American Open will be held in Pennsylvania in late July.

cristina weightlifting .jpg




As stated above, Memorial Day Murph is Saturday, May 26.  Please join us for the biggest, most fun party of the year.

 Some pics from last years Murph

Some pics from last years Murph


  • Regionals are coming up, and Coach Matt will again be a judge at the East Regionals in Albany the weekend of May 18-20. Watch them live on and I’m sure we will see Matt yelling “no rep” at someone.

matt regionals .jpg




Jon D’Ambrosio: First Ring Muscle Up

Shannon: First Ring Muscle Up, Ring dips, 265# Deadlift, 190# Power Clean, 150# Push Jerk

Allie: First Toe to Bar, 185 pound Deadlift, 100 pound power clean

Peter O: 205# Squat Clean, 335# Deadlift, 250# Back Squat, 195# Power Clean

Mike McGinn: 105# Power Clean

Lauren: 175# Deadlift, 100# Hang Power Clean, 100# Front Squat, 85# Push Jerk

Erin: 210# Deadlift

Mike A: 375# Deadlift

Andrea: 235# DL, 170# back squat, 115# power clean, kipping HSPUs

Tracy: 95# Push Press, 190# DL,120# Front squat, 95# Power clean

Geri: 215# Deadlift

Thomas Brady: 365 Deadlift, Kipping Toes to Bar

Brianne: 225# DL, 165# Back Squat

Gil: 214 in Lynne

Gary: 315# DL, 265# back squat

Paul D.: 2:59 Isabel

Raj: 255# Deadlift

Ken: 315# deadlift 135# power clean

Linda: 245# DL

Teresa: 200# DL

Lior: 205# Deadlift

Barbie: 215# Deadlift, 175# Back Squat

Chris G. 355# Deadlift, Handstand Pushups

Melissa M: 185 # DL 140#  Back Squat, Kipping Toes to Bar

Giuliana: 140# back squat, 185# DL, 100# front squat

Gaetano: 335# Deadlift

Chris D: 525# Deadlift


All this happened in just one month! Can't wait to see what the future has in store! Thank you for being part of our community! 

~ The Elite Functional Fitness Fam