All right guys Monday starts the two week Instagram contest so scroll on down to the original post for all the details.

Also, this Saturdays seminar and tasting with Al Rosas is going to be rescheduled. He had some issues come up so we will have to plan on a later date. Sorry to everyone I know I was looking forward to it. I will keep you posted on the new date.

man makers 5x5

then

800m run

" Jaybird"

3 power snatch @ 70% BW

5 hspu

7 box jump (24/20)

x5

800m run

front squat 7x3

push ups 3x failure

then

15 box jumps (24/20)

10 push press (115/80)

15 pull ups

20min AMRAP

Starting on Monday May 21st we will be running a two week photo contest for iphone and droid users. All you need is Instagram and facebook. For two weeks use the app to take any of the following pics:

1) action shots in the box.

2) you or yourself working out outside of the box.

3) out and about pics sporting your CFSH gear.

When you take your pics tag them with #lovinglife[CrossFitSpringHill] then post them to the CFSH facebook page. After two weeks we will pic 3 winning photos.

Prizes are:

1st - 30% off your next months membership.

2nd - a free t-shirt

3rd - free stickers

Have fun with this !

power clean 10x1

turkish get ups

then

"claudia"

20 kb swings (24/16)

400m run

x5

Tomorrows 5&6 pm class for 5/16/12 is back on Coach Dave and Sara will cover the classes. Fridays 7pm class is still canceled.

deadlift 5x3

bench 7x3

then

5 OHS (95/65)

10 box jump (30/24)

x7

This is a list of the classes canceled for this week:

Wednesday 5/16: 5pm & 6pm

Friday 5/18: 7pm

If someone wants to cover the 5&6 on Wednesday than let me know and I'll keep it open, otherwise sorry for any inconvenience.

pull ups 3x failure

muscle up skill work

then

10 hang snatch (75/55)

20 double unders

100m sprint

20min AMRAP