by: Bern K. Prince in: Apres Crossfit, WODs
13 Nov



Hey Athletes and Visionaries,

Many of you got to experience a competition this last weekend and I have heard nothing but great things about the Internal Throwdown.  On Saturday November 23rd we have 6 teams competing at the 3G Smackdown at Crossfit The Taj which is located at 133 Federal Street Boston.  We encourage people to come out and see one of the last comps of the year. Those anxious to get right back into the game the WODs this Friday at 209 Columbus Ave at 7pm will be….

“Chippedy Do Da”
40 Power Cleans (115,75)
30 Burpee Lateral Bar Hops
20 Thrusters (115,75)
10 Power Snatches (115,75)


“Levers and Pulleys”
20 Toes to Bar
15 Overhead Squats (135,85)
30 Chest to Bar Pull-ups
15 Squat Snatches (135,85)
20 Toes to bar

We also have reason to celebrate.  Anat Sheffi, long time member (who also competed this weekend in the Internal Throwdown) is celebrating a birthday and is bringing paleo treats on Friday night.  She is looking to throwdown and get down so look out world.

Nicole Quinlan another longtime member is having a birthday party/fundraiser Saturday.   I will let her explain in her own words…

Nicole Quinlan is running the 2014 Boston Marathon as part of the Dana Farber Cancer Institute Team.  Nicole will be running in honor of her dear friend, Dianne Dizon, a twice breast cancer survivor, who passed away a year ago from complications from chemotherapy.  Dianne was just a few months shy of her 40th birthday.
To honor Dianne, Nicole will be “Wigging Out” at the Church Club, 69 Kilmarnock St, Boston on Saturday, November 16th 7:00PM- Midnight. Get your wig and celebrate Nicole turning 40, dance to Booty Vortex, and have the opportunity to donate to Dana Farber Cancer Institute.
Please email Nicole if you will be Wigging Out on the 16th: nq1125@gmail.com
Here is Nicole’s fundraising link if you would like to support her marathon run and cancer research.  to donate click here
-Bern K. Prince
“I don’t try to be the best person I can be, I just strive to be the best Robinson I can be.” Robinson Paul owner of Urban Caviar Clothing.
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