Wednesday Practice - Location Change

We will meet at Brookdale Park at 7:30am on Wednesday, August 23, 2017. Please plan your ride accordingly. We will also dismiss from Brookdale Park. We will meet by the scoreboard on the track.

Clearance list has also been updated. Check to see if your name appears.

Saturday Workout/ Practice Info

Since we will not have practice on Saturday's until the school year begins the workout for tomorrow is posted below:

Warmup 
1 mile
dynamics and drills

JV (not your first year participating in MHS cross country): 5-6 mile run on grass
Frosh/Newbies (your first year participating in MHS cross country): 3-4 mile run on grass

100 Pushups
200 Abs

15 minutes of stretching

Friday Practice Cancelled Home Workout Posted/ Monday Practice Information

Attention!!! practice has been cancelled for tomorrow. Below is the workout you are to complete on your own. Monday we will travel off site to Holmdel Park on a bus. The team will travel together to Holmdel. If you miss the bus you will not be allowed to meet us at practice. For those who will travel to Holmdel, be prepared with water/sports drink and snack. If you are not cleared you will not be able to travel with the team on Monday. The coaching staff is still receiving confirmation on clearances from the athletic office. Please do not call nor stop by, the coaching staff will take care of it. If there are any questions or concerns please email montclaircrosscountry@gmail.com

Friday Home Workout

Warm up: 

Jumping jacks for 1 minute then hold a 1 minute plank. 

Rest for 45 seconds and repeat 6 times. 

When finished follow with light stretching.

1 min high knees, 1 min jumping jacks, 1 min toe touches, 1 min lunges, 1 min rest. 

Repeat 8 times

Do this at the end of the workout. Complete as many rounds as you can in 10 minutes. Rest only as needed.

* 10 crunches

* 5 Push-Ups

* 15 Squats

ABS: 25 crunches, 20 leg raises, 1 minute plank (30 sec elbows/30 sec hands). 

Rest and repeat 6 times!!

REMINDER!! We will not have Saturday practice until the start of the school year. 

Official Start of the Season - Helpful Hints and Clearance List

The season officially begins tomorrow. For this entire week, plan to meet on the track at Woodman at 7:30am. Make sure you have breakfast (no dairy if possible). Wearing light color clothing will be best. A refillable water bottle, snack for after practice and your preferred sports drink (if you choose) will be helpful as well.

You can plan for practice to be done by 9:30am. Your parent/guardian will be able to pick you up from Woodman.

There have been a few changes to the cleared list, if your name is not on here, please email Coach Wallace and she will be able to tell you what is missing. We will post an updated list when the athletic department sends one to us. Please do not call the athletic department about clearances the coaching staff will be able to update you on your clearance.

Clearance List

The clearance list has been posted. If you see your name you are able to practice the first official day of the season. If you have handed in your forms and your name is not on the list email Coach Wallace so she can inform you of what you're missing. Please do not call the athletic office. The first official practice is Monday, August 14, 2017 at 7:30am at Woodman Field. If you have any additional questions please email Coach Wallace at montclaircrosscountry@gmail.com.

Cross Country News

Thank you to those who have reached out and asked for your summer training. Be advised, the official start of the season is August 14. That means preseason is from now until August 14th.

Fleet Feet Summer Series

The first installment of the Fleet Feet Summer Series is this evening!! Meet at the score board on the track at Brookdale Park 6:30pm-7:30pm. This series will be every Wednesday in the month of July.

Don't forget to sign the waiver! Fleet Feet XC Summer Series Waiver