ROSTER

Below you will find the links to the most up to date roster and the preliminary schedule for the season ahead. If your name isn't on the roster please send an email to runningmounties@gmail.com; this way we can inform you what you are missing so you can turn it in asap to be cleared for 12/1.

ROSTER

SCHEDULE

Week of 11/17

Please see this week’s practice schedule below and click this link to see the seasons preliminary meet SCHEDULE . Make sure you all get your paper work in and Genesis done asap. We will have a roster posted by Wednesday.

Also, we will talk about this tomorrow but if you used the boys locker room on the weight room and took a north face jacket that wasn’t yours we ask that you please bring it back to practice tomorrow. Look at the inner tag and the letter B is there.

Monday: Woodman after school

Tuesday: OFF

Wednesday: Varsity Woodman after school 

                      Everyone else off 

Thursday: Woodman after school

Friday: Varsity Woodman after school 

              Everyone else off 

UPDATE

This weeks preseason schedule has changed. Athletes will have tomorrow off and we will meet on Wednesday and Thursday after school.

Also, we are still collecting food for the human needs pantry to help them provide a meal for their clients and those less fortunate. Please see link below for the items they are requesting. We will collect these items at woodman field Monday, Tuesday and Wednesday after school, there will be a bin in the weight room where they can be placed or see Coach Washington at woodman before and after practice. Wednesday will be the last day to bring items as the booster club will be picking up the bin at 4pm that day. 

We would like everyone to help with this; as always many hands make the load lighter.

FOOD DRIVE

PRESEASON TRAINING

Preseason training will begin this week; we will meet on Monday, Tuesday and Thursday at woodman field after school. You can use the track locker rooms and the locker rooms in the weight room to change; once changed all belongings should be left in the track locker rooms (upperclassmen and coaches will show those who are new where they are). The locker rooms will be locked at 3:04 and practice will begin at 3:05, so be on time. If you have to leave before practice is over please make sure you bring your belongings to the track.

Families, as Thanksgiving is quickly approaching the team will be collecting food for the human needs pantry to help them provide a meal for their clients and those less fortunate. Please see link below for the items they are requesting. We will collect these items at woodman field Monday, Tuesday and Wednesday after school, there will be a bin in the weight room where they can be placed or see Coach Washington at woodman before and after practice. Wednesday will be the last day to bring items as the booster club will be picking up the bin at 4pm that day. 

We would like everyone to help with this; as always many hands make the load lighter.

FOOD DRIVE

BANQUET

As stated in previous posts the banquet has been moved to June 24th. Please see link and RSVP by June 14th.

BANQUET RSVP

Team Gear/ XC

Gear that was ordered from the team store will be available for pickup tomorrow after school at woodman field. We apologize for the delay as items were shipped to the school and we weren’t informed.

Also, for anyone interested in joining the cross country team/ fall training group, there will be a meeting on Monday after school in the LGI. We will go over summer workouts, the tryout process and discuss the season ahead.

BANQUET INFO.

The date of the banquet has been changed to 6/24 and it will begin at 6:30pm; more information will be posted in the upcoming days. If anyone is available to help with set up (from 3pm to 5:30pm) please send an email to danim3@yahoo.com

5/21

Freshman and JV will have the day off tomorrow and Thursday, returning to practice Friday morning at 10am with varsity. 

Reminder to all athletes, all team uniforms (not black shirts) should be returned by Friday. If you will be away for the holiday weekend then they must be brought to woodman one day next week after school. 

SECTIONAL TICKETS

See link below to purchase tickets for the meet.

TICKETS 

STATE SECTIONALS

The list for sectionals is up with the order of events. Only the athletes competing tomorrow will be excused from 7th period and the locker rooms will be opened at 1pm so if you need to see teachers, get food/snacks from the store or go to the first part of 7th to get information from that class you have ample time.

Due to the early dismissal seniors doing CIP should go to the LGI during lunch to turn in paperwork to Mrs. Alsina, if you chose not to go then you will need to do this on Monday.

Athletes not competing will be off until Monday and next week will be the last week of practice for freshman and JV. Also, underclassmen athletes please remember to bring your money for the senior gifts next week.

5/15

Tomorrow everyone will meet at woodman for practice after school. Underclassmen (9-11th grade) remember to bring you $10 for your contribution to senior gifts.

Also, the list for sectionals has been posted however it is subject to change.

Athletes and parents on June 17th at 7pm we will host our end of year team banquet. Keep an eye for further details.

5/14

 Tomorrow freshman and jv will have the day off; varsity should report to woodman after school.

5/12

Tomorrow athletes competing in the throws and girls triple jump for County's will be excused 7th and 8th period; the bus will leave from woodman at 2pm. 

Everyone else will report to woodman after school for practice.

UPDATES

Due to the impending weather we were informed that the meet may be moved to Monday and we should know by noon tomorrow the latest. If this happens we will get the message out here and on other socials.

The frosh/soph championship on Saturday will be held at Newark Schools Stadium and the start time has been changed to 10am. The bus will leave from woodman at 8am on Saturday

Meet Info.

The list for Essex County Championship and the Frosh/Soph Championship have been posted. Athletes competing at County's look at order of events so you know what days you will be competing. On both days you will be excused from the last two periods of the day and the bus will leave from woodman at 2pm. 

Athletes competing tomorrow and Friday, make sure you pack extra layers and rain gear as there is weather predicted.

Athletes competing on Saturday should do the home workout below tomorrow (Thursday) and will be off on Friday; the bus will leave from woodman at 7am on Saturday morning. Athletes not competing Saturday can come to the meet and earn community service hours.

Home Workout; do 2 sets of the circuit below. Take 2 minutes between sets after you've completed 2 sets get a good stretch, holding each stretch for 1 minute or 2 sets of 30 seconds.

• 20 Mountain Climbers

• 20 Jumping Jacks

• 10 Push-Ups

• 20 Jumping Jacks

• 30sec Plank

• 20 Jumping Jacks

• 20 Crunches

• 20 Jumping Jacks

• 20 Squats

• 20 Jumping Jacks

• 20 Lunges

• 20 Jumping Jacks

• 20 Leg raises

• 20 Jumping Jacks

• 30sec Plank

5/7

Everyone will meet at woodman after school for practice.

5/6

Freshman and JV will have the day off; varsity distance, sprints, throws and jumps will meet at woodman after school.

Reminder, this week we will have meets Thursday through Saturday. Any updates or changes will be posted here.

SEC CHAMPIONSHIP

The order of events and list of athletes competing tomorrow has been posted. Like Tuesday, athletes competing will be excused from the last two periods of the day (9 & 6). We would like everyone at woodman dressed and ready to go by 1:50pm; make sure you all wear team gear and dark grey, black or blue sweats. 

Athletes not competing should do the workout below. We have also extended the team store close date to Sunday at midnight so get your orders in asap (see link below)

3 rounds x 30 seconds each. For left and right exercises do 30 seconds each side

• Jumping Jack

• Around the world (fwd/bwd)

• Hip to hamstring stretch 

• Thoracic rotation

• Good Morning

• Squat

 

MAIN STRENGTH: 

4 rounds x 10 reps per exercise, 60 seconds rest between rounds

• Bodyweight Squat

• Alternating Reverse Lunge (10 per side, 20 reps total)

• Good Mornings

 

FINISHER:

3 rounds x 30 seconds per exercise, no rest between rounds

• Hip Bridge

• Push-Up

• Run in place (work on knee lift and snapping under hips like the mat runs) 

COOLDOWN

 TEAM STORE

 Close Date

5/4/2025

Link is also posted to the right

Essex County Relays

The list for tomorrows meet has been posted; athletes competing will be excused from 6th and 7th period and the bus will leave from woodman at 1:50pm.

Athletes not competing tomorrow should do the home workout below in preparation for the meet on Wednesday. If you weren't at practice today you will not be competing on Wednesday.

3 rounds x 30 seconds each. For left and right exercises do 30 seconds each side

• Jumping Jack

• Around the world (fwd/bwd)

• Hip to hamstring stretch 

• Thoracic rotation

• Good Morning

• Squat

 

MAIN STRENGTH: 

4 rounds x 10 reps per exercise, 60 seconds rest between rounds

• Bodyweight Squat

• Alternating Reverse Lunge (10 per side, 20 reps total)

• Good Mornings

 

FINISHER:

3 rounds x 30 seconds per exercise, no rest between rounds

• Hip Bridge

• Push-Up

• Run in place (work on knee lift and snapping under hips like the mat runs) 

COOLDOWN

Also, the team store is open and will close at midnight on Wednesday, so get your orders in ASAP.

 TEAM STORE

 Close Date

5/4/2025

Link is also posted to the right

Important Info.

In preparation for next weeks strenuous meet week we will not be competing tomorrow. That being said, varsity will meet at woodman for practice/meet prep at 9:45am tomorrow morning.

Freshman and JV should do the home workout out below.

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

Rest for 30-45 seconds and repeat 6 times.

Workout 

6 sets of

10 push-ups, 

20 sit-ups, 

20 squats, 

20 lunges, 

100 jumping jacks, 

60 second wall sit. 

2 minutes rest between each set

Core:

25 basic crunches, 25 bicycle crunches, 10 v-ups, 1 minute plank. Rest @ the end for 30 seconds, then repeat 2 times.

Cool down: 3 sets of 20 California jumping jacks. Followed up with stretching and icing. 

As stated at practice the team store is open, so get your orders in ASAP

See information and link below.

 TEAM STORE

 Close Date

5/4/2025

Parent Meeting/ Opt Out

PARENT MEETING

The parent meeting will be tonight at 7pm in the LGI (located in the main building). We will discuss the remainder of the season and address any questions/concerns there might be. 

PE OPT OUT

If you plan on opting out of gym your form must be completely filled out and turned into Coach Washington by Thursday after practice. If your form is not completely filled out or filled out in pencil it will be thrown away and you will have gym for the remainder of the year.

UPDATES

 As stated in prior posts there will be no practice tomorrow however, we will also be giving athletes the weekend off as well. (see home workouts below).

Previously there was a meet scheduled for Monday but this has been cancelled due to scheduling conflicts with the host school. That being said our next meet will be Saturday April 26th at Millburn HS.

WORKOUTS

FRIDAY

• Strength Training: Complete the following 7 exercises: 

• No weight: complete 3 sets x 12 reps 

• With weight: complete 3 sets x 6 reps 

1) Squats 

2) Split squats 

3) Alternating lunges 

4) Single leg RDL’s 

5) Lunges 

6) Push-ups: 3x12  

*if you don’t know how to do any of the above exercises look up how to do them online/YouTube* Hill Repeats: 

SATURDAY

• Find a hill & sprint up it 6x: sprint at 95% effort 

• Walk down the hill after each sprint & rest 3 min before repeating 

• Jumps: standing long jump 20 reps 

From a standing position, 2 feet together, jump out as far as you can go & land on 2 feet

SUNDAY

Distance: Easy 4 mile run (do yoga link below after)

Sprints & Throws: YOGA

WO Meet

Athletes competing tomorrow should report to woodman by 1:50pm; remember to wear & pack layers as the high for tomorrow is lower than the last two days and the temperature will drop as the meet progresses. Make sure you all also pack extra water and snacks. 

If you haven't been at practice this and weren't told you would be competing look at the spring break workouts post and do Wednesdays workout on your own. Practice will resume on Thursday at 9:30am.

Parents, there will be a parent meeting on April 23rd at 7pm in the main building LGI. Also, make sure you all fill out the emergency contact form linked to the right.

Spring Break Workouts

Athletes who are missing practice during spring break please see workouts below. For those of you who are only missing certain days do the workout for that specified day on your own. Athletes in Montclair, practice will begin at 9:30am tomorrow.

EVERYDAY:

• Always do regular warm-up (6min jog followed by dynamics and drills) and always cooldown after the workout.  

• If you are on a resort or at a hotel then the workouts below can be done on a treadmill. For hill sprints put the incline on 6% and for regular runs put the incline at 1%.

MONDAY

Hill Repeats: 

• Find a hill 75 - 150 meters long & sprint up it 6x: sprint at 95% effort 

• Walk down the hill after each sprint & rest 3 min before repeating 

TUESDAY

• Strength Training: Complete the following 7 exercises: 

• No weight: complete 3 sets x 12 reps 

• With weight: complete 3 sets x 6 reps 

1) Squats 

2) Split squats 

3) Alternating lunges 

4) Single leg RDL’s 

5) Lunges

6) Push-ups: 3x12  

*if you don’t know how to do any of the above exercises look up how to do them online/YouTube*

WEDNESDAY

30 Second Sprint Intervals: 

• Sprint at a 90% effort for 30 seconds straight 

• Rest for 1 min 

• Repeat 5x = total of six 30 second sprints 

• Skips for height: 2 sets x 10 reps each leg

THURSDAY

• Strength Training: Complete the following 6 exercises: 

• No weight: complete 3 sets x 12 reps 

• With weight: complete 3 sets x 6 reps 

1) Squats 

2) Split squats 

3) Alternating lunges 

4) Single leg RDL’s 

5) Lunges

6) Push-ups: 3x12  

*if you don’t know how to do any of the above exercises look up how to do them online/YouTube*

FRIDAY

Hill Repeats: 

• Find a hill & sprint up it 6x: sprint at 95% effort 

• Walk down the hill after each sprint & rest 3 min before repeating 

• Jumps: standing long jump 20 reps 

From a standing position, 2 feet together, jump out as far as you can go & land on 2 feet

SATURDAY

• Strength Training: Complete the following 7 exercises: 

• No weight: complete 3 sets x 12 reps 

• With weight: complete 3 sets x 6 reps 

1) Squats 

2) Split squats 

3) Alternating lunges 

4) Single leg RDL’s 

5) Lunges 

6) Push-ups: 3x12  

*if you don’t know how to do any of the above exercises look up how to do them online/YouTube* 

Spring Break

Freshman and JV should do the workouts below for today and tomorrow.

Friday

CARDIO

CORE

Satruday

MOBILITY  Day 1

Varsity will meet at woodman today after school. 

REMINDER: Athletes who accumulate three unexcused absences will be asked to leave the team. That being said, anyone going away for spring break must send an email by 8pm today stating the dates you will be gone. 

If you are in Montclair next week you are expected to be at practice the dates and time below. For those of you away, there will be workouts posted here for next week.

Monday, Tuesday & Thursday: 9:30am, Woodman

Wednesday: 2pm bus to West Orange HS for the Frosh/Novice Meet

Friday: Everyone off

Saturday: Varsity practice 9:30am @ Woodman Field

Updates

Tomorrow we will have our last home meet; for this meet varsity athletes will be competing with a mix of  JV. Like last week athletes will find out what events they will be competing in at the team meeting beforehand. 

Everyone is expected to be at the meet, those not running will work the meet. If you weren't at practice today you will not be competing but, like everyone else you are expected to be present working the meet.

Due to construction at the site and events being cancelled we will not be attending Saturday's meet. We will follow the schedule below for the remainder of the week.

Wednesday: MEET (everyone present)

Thursday: All levels & events practice @ Woodman after school

Friday: Varsity practice @ Woodman Field after school

Saturday: Varsity practice 9:30am @ Woodman Field

REMINDER: Athletes who accumulate three unexcused absences will be asked to leave the team. That being said, anyone going away for spring break must send an email by 4/11 stating the dates you will be gone. If you are in Montclair next week you are expected to be at practice the dates and time below. 

Monday, Tuesday & Thursday: 9:30am, Woodman

Wednesday: 2pm bus to West Orange HS for the Frosh/Novice Meet

Friday: Everyone off

Saturday: Varsity practice 9:30am @ Woodman Field

April 5

The parent meeting has been postponed; we will have one in the near future for now we ask that all parents fill out the emergency contact form linked to the right.

There will be practice tomorrow at 10am; all athletes should be at woodman by 9:50am the latest. Athletes who have informed the staff they aren't available should do the workout below. Everyone else is expected to be at practice and make sure you all wear layers and bring rain gear.

April 3rd

Tomorrow freshman and JV should do the home workout listed below and varsity will meet at woodman for practice after school; everyone will return to practice on Friday after the pep rally.

On Saturday there will be a parent meeting at 9:30am (location will be posted here tomorrow). Vital information for the season ahead will be discussed as well as information on the booster club and any questions that may need to be answered.

WARMUP:  

3 rounds x 30 seconds each. For left and right exercises do 30 seconds each side

• Fire Hydrant

• Hip to hamstring stretch 

• Thoracic rotation

• Good Morning

• Squat

WORKOUT

YOGA

4/2 Meet

Tomorrow will be our first home meet of the season; order of events are listed below. Everyone is to report to Woodman immediately after school and be on the track by 3:05pm. 

All athletes competing have been informed and will be told exact event they will be competing in after the pre-meet team meeting. Athletes not competing will help work the meet and will be given an assignment after the warmup; hosting a meet is a team effort and we all must do our part.

Unlike the meet last week this meet will be hand timed so athletes should make sure they get their times/distances after their event. 

Parents, if you plan on attending the meet seating is located on the visitor bleachers as the home side is under construction. No spectators are allowed on the infield; please respect this rule now and throughout the season.

4pm Start

1st call at 3:50pm

          

400m I.H.       

100m    

1600m   

400m    

100H 

800m     

200m  

3200m 

4x400

 

Field Events

Long Jump

Triple Jump

Shot Put

Discus 

3/31 Home Workout

WARMUP:  

3 rounds x 30 seconds each. For left and right exercises do 30 seconds each side

• Jumping Jack

• Around the world (fwd/bwd)

• Hip to hamstring stretch 

• Thoracic rotation

• Good Morning

• Squat

 

MAIN STRENGTH: 

4 rounds x 10 reps per exercise, 60 seconds rest between rounds

• Bodyweight Squat

• Alternating Reverse Lunge (10 per side, 20 reps total)

• Good Mornings

 

FINISHER:

3 rounds x 30 seconds per exercise, no rest between rounds

• Hip Bridge

• Push-Up

• Run in place (work on knee lift and snapping under hips like the mat runs) 

COOLDOWN

3/29

Reminder; there will be no practice today, athletes see workouts below for the weekend in preparation for another week of training ahead. On Monday, freshman and JV will have a home workout; varsity will meet at woodman for practice at 9am

SATURDAY: 20min walk and followed by the items below

MAIN STRENGTH: 

4 rounds x 10 reps per exercise, 60 seconds rest between rounds

• Thoracic Rotation (10 each side)

• Alternating Reverse Lunge (10 each side)

• Good Morning

 

FINISHER:

Couch Stretch 3x30s

Prayer Stretch 3x30s

T-Spine Rotation 3x10ea.

Leg Lowering 3x10ea.

Brettzel 3x30s

Table Stretch 3x10

90/90 Hip Opener 3x10ea.

SUNDAY: 

Distance: 4 mile run followed by yoga link below.

Everyone else: YOGA

West Orange Frosh/Novice Meet

The order of events and list of athletes competing has been posted; everyone will be competing in black team shirts and black shorts. Everyone should come to woodman immediately after school as we are trying to leave by 3pm the latest. The high for tomorrow will be 51 degrees and the temperature will drop as the meet progresses; that being said everyone (athletes competing and those training) needs to come with adequate layers. 

Make sure you all pack snacks and extra water. Parents, the meet begins at 4pm and will have a rolling schedule (meaning there is no set time for each event; once one is done the next will begin). All addresses for meet sites are on the last page of the schedule. We expect all athletes to stay for the entirety of the meet however, if an athlete needs to leave early due to prior obligations we will need a note signed by parent/guardian stating why and a coach must see the athlete leave with their parent.

WEEKEND WORKOUTS

SATURDAY

WARMUP:  

3 rounds x 30 seconds each. For left and right exercises do 30 seconds each side

• Jumping Jacks

• Fire Hydrants

• Alternating Lunges

 

MAIN STRENGTH: (use weights you have)

4 rounds x 10 reps per exercise, 60 seconds rest between rounds

• Thoracic Roatation (10 each side)

• Alternating Reverse Lunge (10 each side)

• Good Morning

 

FINISHER:

Couch Stretch 3x30s

Prayer Stretch 3x30s

T-Spine Rotation 3x10ea.

Leg Lowering 3x10ea.

Brettzel 3x30s

Table Stretch 3x10

90/90 Hip Opener 3x10ea.

SUNDAY: 

Distance: 4 mile run

Everyone else: YOGA

3/19

REMINDER: There is no practice today, athletes should use the time to see trainers, catch up on school work and (most importantly) rest. Practice will resume tomorrow after school at woodman. For those of you who are not cleared make sure you've turned in everything that is needed ASAP.

Weekend Workouts

Athletes, see workouts below for each day of the weekend; make sure you all get this done in preparation for the week of training ahead.

FRIDAY 

Distance: Easy 40-60min run

Sprinters: Easy 20-30min jog

Throwers: Easy 10-15min jog

After run everyone should do mobility session below (utilize links if you don't know the exercise)

Couch Stretch 3x30s

Prayer Stretch 3x30s

T-Spine Rotation 3x10ea.

Leg Lowering 3x10ea.

Brettzel 3x30s

Table Stretch 3x10

90/90 Hip Opener 3x10ea.

SATURDAY

WARMUP:  

3 rounds x 30 seconds each. For left and right exercises do 30 seconds each side

• Jumping Jacks

• Fire Hydrants

• Alternating Lunges

 

MAIN STRENGTH: (use weights you have)

4 rounds x 10 reps per exercise, 60 seconds rest between rounds

• Thoracic Roatation (10 each side)

• Alternating Reverse Lunge (10 each side)

• Squats

• Good Morning

 

FINISHER:

3 rounds x 30 seconds per exercise, no rest between rounds

• Hip Bridge

• Push-Up

• Lateral Hip Opener

SUNDAY: YOGA

 

Remainder of Week

There will be no practice tomorrow; athletes will have the day off however, there will be workouts posted. here for Friday and Saturday for athletes to complete on their own. Practice will resume on Monday and any changes or updates will be posted here.

For those athletes still not cleared make sure you get your paperwork in before this week is through. If you were told it's genesis go see Mrs. Stinson in the athletic office; or parents send her an email at sstinson@montclair.k12.nj.us. 

First Week

Reminder; today began the first week of tryouts. Athletes who weren't cleared were informed today what needed to be done in order to receive said clearance. 

If it was a health history form and you didn't pick one up today, see the link in the drop down menu to the right under important information. 

If it was registration in Genesis, have your parents do this ASAP and you will also need to turn in a health history form.

If it's a physical or impact test make sure the items above are all completed. For impact testing reach out to mchemidlin@mpsdnj.us set up and appointment. If its a physical once your doctors appointment is complete get the document in ASAP.

Parents for those of you seeing a lack of academic eligibility in Genesis don't stress; all athletes grades are fine. This notice is there until the athletic department runs an eligibility check on athletes who make the roster after the first week of practice. So for now, everyone is good.

Everyone that was not cleared today needs to get this done immediately as no clearances will be accepted after Friday.

Spring Track

Today's spring track meeting has been moved to Monday at Woodman Field. Monday is also the first official day of practice/tryouts; that being said everyone needs to come prepared to train. A roster with athletes cleared will be posted this weekend; if your name is not on the roster make sure you email runningmounties@gmail.com to find out why and get items in on Monday. 

Necessary Items:

1) Quality running sneakers (go to fleet feet if needed)

2) Layers: Sweat pants and shirt, long sleeve t-shirt t-shirt and shorts

3) Water bottle

4) Inhaler or any medication needed during exercise

Remainder of Season

As expressed earlier, today was the last day of practice for freshman and JV, there will be a end of season meeting on Monday and a spring track meeting on Friday. Both will take place after school on these days and more details will be posted here tomorrow. 

Tomorrow only throwers will meet for practice after school at woodman and everyone else will be off. There will be practice on Saturday for MOC qualifiers and those waiting the eastern states acceptances.

SEC Championships

Athletes competing tomorrow will be excused from class at 1pm and the bus will leave from Midland at 1:45pm. There will be work done on a town water main tomorrow so make sure you bring extra water to school to stay hydrated; pack snacks for the meet and most importantly come ready to compete. 

Varsity athletes will be wearing blue jerseys and novice will wear black. Make sure all warmups are appropriate and team colors; if not you will be sent back to class.

Everyone not competing will have the day off and return to practice (all groups/levels) on Thursday after school.

GROUP IV CHAMPIONSHIP

Athletes competing tomorrow should be at woodman by 6:30am. Parents looking to attend the meet should use the link below to purchase tickets beforehand.

TICKETS

On Monday all groups and levels should report to Woodman after school for practice.

Remainder of the week

Thursday: Group A & B should do the virtual workout on their own. 

Nike App

1) Runner Warm-Up

2) Runner strength and balance

3) Quick Mobility 

4) Low back relief

5) Runner’s release

Friday: All groups and levels off

Saturday: Varsity will meet at woodman 9am

Sunday: Bus to groups will leave from Woodman at 6:45am

Monday: All groups and levels will meet at woodman after school.

1/17 Home Workout

See Nike App workouts for today below; on Tuesday the Ocean breeze group will leave from Midland at 2:45 and group B will meet on the second floor after school.

1) runner warmup

2) speed and strength smash

3) runner strength & balance

4) quick core crush

5) runner cool-down