1st week of MS CC Camp was AWESOME!!

Thank you, runners and parents for a great first week! Expect to be a little sore and tired, you all worked really hard and you will be thrilled at that first meet. Keep up the hard work ROCKETS! This weekend put in one good workout, one easy day and one day off.
Workout 1: Jog 5 min, stretch, run 20, 4-8 sprints, jog 5 min and stretch.
Workout 2: Jog 5, stretch, jog 20, stretch and 20-30 situps and 10-15push ups

Thank your folks for driving you around and attending the meeting! <3

Cross Country 2016

Meets: Wed.   08/31/16   Time Trial @ RPI*                    3PM

Thurs. 09/08/16   Mona Shores                            4PM

Wed.   09/14/16   Home @ RPI*                           4PM

Wed.   09/21/16   Zeeland                                      4PM

Tue.   09/27/16   Grand Haven                            4PM

Thurs. 09/29/16   Northview Color Run               4PM

Thurs. 10/06/16   West Ottawa                              4PM

Mon.   10/10/16   Holland Christian                     4PM

Fri.   10/14/16   City Meet                                    4PM

*Volunteers are needed for the Time Trial (8/31) and the Home Meet (9/14)

No bus home from Muskegon County meets, runners need rides home from all bold meets.

Practice:   Mon.    State Park Winter Sports Complex till 4:45pm

       Tues.    RPI till 4:30pm

                               Wed.    RPI till 4:30pm

                             Thurs.  State Park Winter Sports Complex till 4:45pm

Muskegon State Park Winter Sports Complex (462 Scenic Dr - between Fenner Rd. and Memorial Dr. across from campground) Runners will get dressed before getting on the bus and if you cannot run please do not come to park.

Parents MUST pick up their runner at the park at 4:45pm SHARP! Please try and carpool!

Additional Info:

• Need Sports Physical on file at RPMS.
• Must have filled out Athletic Consent during registration
• Pay to Play: $40 due before 1st race ($20 for reduced and $0 if part of free lunch program)

• Must keep good attendance and grades.
• Need running shoes, black/green shorts, and jersey. Spikes not needed but a watch is helpful.
• Girl’s will purchase their jersey and can keep them, we can reorder each year, if needed.
• Y-knot Cross Country shirt order is optional
• Need water and healthy snacks for meets, we do not stop for dinner.
• PLEASE sign out student/s when leaving meet.
• Must eat healthy, get good sleep, and take care of themselves…premium fuel = premium performance!

BLOG: http://rpmscc.blogspot.com/ This is the KEY to all CC info!!

TRY it, USE it, LOVE it!

Coaches:  Eric Grant egrant@pliantplastics.com (231) 855 4966

   Lindsay Keefe linz92@gmail.com (517) 214 0355