Happy New Year!

Shelby demonstrates here the two most important positions in the Kettlebell swing.  First there is the "bottom" or "loaded" position;  most of the movement is through the hip, slight bend in the knees, weight in the heels and back tight.  In the next photo Shelby shows a nice overhead position, not overextending his lower back, balanced through his feet and the kettlebell in a great spot up top.


5 minute AMRAP:
5 Pull Up
10 Push Up
15 Squat
right into for time:
21 Power Clean (95/135#)
21 Ring Dip
800 meter run
30 KBS (53/70#)
30 Pull Ups
*Score rounds of Cindy and time rest
*Running clock


Online Payments Are Here!
Here's the step by step process to make a payment online..
1. Establish a WODTogether account, on WODTogether.com, if you don't have one.
         There's a link to WODTogether in the right side panel of this page.
          Be sure to choose CrossFit Santa Cruz Central as your gym.
2. Establish an Amazon account, if you don't have one.
3. Go to the "shop."
4. Select the desired punchcard or unlimited membership option
      (if you select "Recurring Unlimited Membership", be sure to choose the appropriate
          start date).
5. Follow the directions for payment through Amazon.

*There is a one-month unlimited membership option, or a recurring option where the credit card will be charged on the 1st of the month automatically.