WOD 9/3/2010

Run 5k

Get ready for the Mebane 5k and 10K Race 9/11/2010

WOD 9/1/2010

Thursters 5
Hang Clean 7
High Pulls 10

As many rounds as possible in 20 Minutes

WOD 8/31/2010

Mebane Schedule Fall 2010

Back to Kettlebell Pump

Tuesday and Thursday 6am and 7PM

“This is way better than P90X”   Quote from a loyal client.

View entire schedule Mebane Schedule

Entire Schedule

 

WOD 8/30/2010

21 - 15 - 9

Turkish Get up

New Schedule Starts 8/29/2010

Crossfit style class Mon, Wed, Friday 6:00AM

Tuesday, Thursday Kettlebell Pump 6:00AM

See cjetsfitness.com for complete schedule

Wod 3/12/2010

WOD
Run 400M
21 Kettlebell Swings
12 Pull Ups
3 Rounds for Time

Wod 3/10/2010

Run 5k

Wod 3/10/2010

Run 5k

WOD 3/8/2010

Warm Up

30 Wall Balls

Run 200 M
30 Box Jumps
30 KB Swings
30 Push Press
30 Deadlifts
Run 200 M

WOD 2/15/2010

15 Squat cleans   145/110
30 toes to bar
30 Box jumps
10 muscle ups
30 DB Push – Jerks 40#/25#
20 Pull ups
15 Thrusters 95#/65#
30 Burpees

WOD 2/10/2010

7 Wall Balls
7 Ring Rows
7 Push Ups
20 Minutes
(As many rounds as possible)
20 Minutes

 

Wod 2/8/2010

500 M Run
50 Pull Ups
50 Burpees
50 Push Press
50 KB Swings
50 Wall Balls

 

 

S. Alamance trio wins individual titles in wrestling tourney

EDEN — Joey DeAngelo of Southern Alamance defeated two-time state champion Dom Parisi to win the 119-pound final in the Sara Wilkes Invitational on Saturday.    DeAngelo topped Parisi,who wrestles for Concord Robinson, by 4-2 in overtime. DeAngelo, a senior, was named the two-day meet’s Most Outstanding Wrestler. It was his 175th career victory.    Two of DeAngelo’s brothers also won individual titles for SouthernAlamance.    Jake DeAngelo was the champion at 103 pounds. Tony DeAngelo won at 130 pounds. Southern Alamance placed eighth in the 22-team tournament. Reid Brown placed seventh at 135, while Cody Boswell at 145 and Damien Duck at 171 were eighth-place finishers.

Burlington Times News January 17, 2010

 

     

 

 

 

Wod 1/18/2010

Warm Up

30 Squats
20 Push Ups
30 Ab Mat Situps

WOD
200M Run
15 Push Ups
15 Squats
15 Pull Ups

200 M Run
15 Push Ups
15 Squats
15 Ring Rows

200 M Run
12 Push Ups
12 Squats
12 Ring Rows
200 M Run
9 Push Ups
9 Squats
9 Ring Rows

Finish with a 200M Run

Week of Jan 11

Mon 1/11
Warm UP
30 Squats
20 Push Up
30 Ab Mat
Wod
5 Push Ups
10 Ring Rows
15 Squats
Every Minute for 20 Minutes

Wednesday 1/13/2010
Warm Up
Jog 3 X
Skip 3 X
Lateral 3X
WOD
Overhead Squats
3-3-3-3-3-3

Friday Jan 15th
Warm Up
Kettlebell Swings

WOD
Run 400M
21 Kettlebell Swings
12 Pull Ups
3 Rounds for Time

Merry Christmas Dad!!

Crossfit instructor Randy and his 3 boys.
The Southern Alamance Wrestling team coached by Crossfit instructor Randy DeAngelo win the Eagle Invitational.   

Times News Burlington  ”The trio of DeAngelo brothers won championships in the same tournament for the first time, their father, Southern Alamance coach Randy DeAngelo, said. Coach DeAngelo said the Patriots have the talent to do damage in the lower weights.

 

WOD 12/11/2009

Warm-up (With obar)

Hang clean 3
Front squat 3
Push press 3