9/3

Just a reminder: this week we will be starting afternoon practices. All athletes are to report to woodman field at 2:30 on Tuesday.

Holiday Weekend

Just a reminder, there will be no practice today or Monday, practice will resume on Tuesday September 3rd at 2pm. Athletes are expected to do the following workouts on their own this weekend. The listed items can be found on the Nike Training Club app download at link below. Workouts can be searched for on the browse tab
https://apps.apple.com/us/app/nike-training-club/id301521403
Saturday:

1. Runner Warm up
2. Runner stability 
3. Quick-hit abs
4. Glute and hip strength 
5. Glutes and glory
6. Glutes to the max
7. Runner flexibility 

Sunday: start with runner warm up then do the following below.

1) varsity: 1 hour run at taking pace 

2) Jv: 45 minute run at talking pace 

3) freshman/new to xc: 30 minute run at talking pace 

When finished at home do

Monday: Off

8/30

As stated in practice today, we will not be going offsite for practice tomorrow. All athletes are to be at woodman field at 7:55 the latest for practice at 8am.

Offsite Practice

For the rest of the week we will be travelling offsite for practice. The bus times are listed below; these times are when the bus will be leaving not the time that you should show up. If you are late you will be left and this will be marked as an unexcused absence. Athletes make sure you bring water and gatorade all three days, for Friday we suggest bringing a snack as well due to it being a longer bus ride. Also, as the weather is getting cooler athletes make sure you are wearing your layers to practice.

Wednesday & Thursday 7:30am
Friday 7am

Freshman Orientation

All freshman who have to miss practice today or tomorrow should go for a 30 minute run in the evening on the day they have to miss.

Saturday and Sunday

All athletes have today off unless given a specific run to do by Coach Washington. For tomorrow (Sunday) all athletes should do the workouts below on the Nike Training Club app (link below). Once you download go to the browse tab and search for/do each workout. Practice will resume on Monday, 8am at woodman field. 

Nike Training Club by Nike, Inc

https://apps.apple.com/us/app/nike-training-club/id301521403

1. Runner warm up
2. Glute and hip strength
3. Glutes and glory
4. Cut to the Core
5. Runner flexibility 

Spike Night

It's time to gear up!  This is just a reminder that Fleet Feet will host a special XC Spike Night tonight at Fleet Feet Montclair from 6-30pm to 8pm.  You will receive a 20% discount on all trainers and spikes.

Fleet Feet will have giveaways and refreshments, too!  And, special incentives for those athletes who attended the Summer XC Clinic! Spread the word! 

XC SPIKE NIGHT IS

WEDNESDAY, AUGUST 21ST

6:30PM TO 8PM