168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648

CrossFit Cape Cod

April 11, 2010



3 Sets Max Rep Strict Pull Ups Rest 2:00 between sets

followed by

5 Rounds For Time*

8 10 Meter Sprints
8 Kettlebell Swings
16 Push Ups

*Rest 1 minute between rounds

Bryce and Shannah sent video of someone they recruited into CrossFit in Malaysia doing a push up sprint workout.

They also sent the following e-mail…

hey guys!
we miss you …..Malaysia and Thailand have been great but i have a pile of pad Thai attached to my stomach that needs some cross fit love and Bryce has turned back into a pad Thai noodle) thought we would share our attempts at working out on the jungle gym down the street. cant wait to see everyone!
love the beavers

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  1. Nicole Reply

    Love the CrossFitting lizard! Glad to hear that Bryce and Shanna are well! Can’t wait until our whole C3 community is back in town!!!

    In case you haven’t heard yet, Tim is coming home for good!!! He’ll back by the end of the week! Thank you to everyone who has been supporting us while he’s been gone. I mean it when I say… I wouldn’t have made it through without my CrossFit Family!

  2. Drew Reply

    YAY, Tim is coming back! I was thinking our workouts lately haven’t been hard enough so i wanted to increase the intensity of my warmups… just kidding Mark, please don’t hurt me.

    Can’t wait to see you Tim, and Jane and I are so happy for you Nicole.

  3. Heather Reply

    Hilarious video!!

    and Tim is coming home for good?!?! That is SO exciting!!! I think this calls for a celebration! 🙂

  4. Nettie Reply

    Tim and Nicole, that is so exciting!!! I’m really happy for you – I remember what those long deployments are like. And, to have one cut way short must feel great!

    The CrossFit lizard is a riot!! Can’t wait to have Bryce and Shannah back 🙂

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