Cross Country @ Rogers

Cross Country is a competitive team sport offered at Governor John R. Rogers in the fall for students in grades 9-12.

Wednesday, September 18, 2019

Rogers XC Schedule


Posted by AVID @ Rogers at 9:54 AM No comments:
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Special Points of Interest:

State Guidelines 2018
1st Practice: 8/20/18
Min Practice Days: 10
Max # of Contests with jamboree: 10 + jamboree
Season Ends: 11/7/15
Electronic Athletic Clearance Forms
https://puyallupschools.rankonesport.com/Main/Default.aspx?ID=c995787b-c082-4320-b94d-553b1c6dbf07

How to wash your workout clothing?
http://www.active.com/running/Articles/How-to-Wash-Your-Athletic-Gear.htm?cmp=291&memberid=[memberid]&lyrisid=[outmail.messageid


How much should I run?
http://www.runnersworld.com/running-tips/how-many-miles-week-should-i-run





Our Philosophy:

Philosophy
* Everyone is important, unique and contributes
* Striving for excellence is just as important as achieving it
* Everyone can reach their personal best
* We have fun, train hard and race well

Training Rules
*Train with passion
*Train with purpose
*Train with gratitude
*Train with respect
*Have Fun

ATHLETES OF THE WEEK

Men

Women

Core Workouts

3x10 Walkouts
3x30 Seconds Plank
3x30 V-sits
3x10 Crunches Right
3x10 Crunches Left
3x10 Partner Extentions
3x10 Bridges Right
3x10 Bridges Left

Ram Pride!!!!!

Ram Pride!!!!!
Fight On!!!!!!

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