Thank You Sponsors!!

  • CrossFit Enforce http://crossfitenforce.com/ for providing weekly conditioning via coaching, gym space and equipment for meetings and fundraisers!
  • BarT Camp https://www.bar-t.com/ for providing a beautiful outdoor field and venue for practices!
  • Maybe YOU? Consider becoming sponsor! Exiles is a non-profit 501c3 organization so contributions are tax deductible.

2020 Workout Challenge

2020 rugby season… 

We want to be powerful, we want to be fast, we want to have stamina, we want to be strong, we want to be healthy, we want to be ready and we want to win!

With these goals in mind, we are posting workouts of the week for you to do at your convenience and in any order you want. 

Record your times and workouts in your phone or on paper and make sure Coach Flavia gets your weekly results on Sundays. At the end of February we will have some fun awards for most consistent, most best times, most improved run, most workouts done, most partner (mom, dad, friend, etc..) participation!! (So don’t forget to record if you workout with someone) 

If you do any extra workouts or already workout at a gym record those too!

Keep checking the website for the workouts

Conditioning week of January 14-18

Warm up at least 5 minutes before each workout by skipping, hopping, getting down on the ground and back up (think burpee but slow stepping down and stepping up), light sit ups (not fast). If you are cold or just woke up add another 5 minutes until you are warm and moving well. As always, stay hydrated with water throughout the day.

WO#1
Run 1 mile outside at a good pace
*Record your time

WO#2
5 rounds.. speedy but with good form
*Record your time

10 worming pushups
20 sit-ups

WO#3
On the top of the minute for 10 minutes
50 Jumps with jump rope (single passes)

WO#4
100 ft. suicide runs divided by 4 (25’) (About the length of a basket ball court)
*Record your time

Round 1- Run the whole suicide at a slow pace then
REST exactly 3 Minutes, then

R2- Run the whole suicide at a moderate pace
Rest 3 Minutes

R3- Run the whole suicide at a faster
Rest 3 Minutes

R4- Run the whole suicide an even faster pace
Rest 3 Minutes

R5- Run the whole suicide as fast as possible
*Record your time

WO#5
50 burpees
*Record your time

Contact Coach Flavia if you need any explanation @Mdexilesinfo@gmail.com

 

Annual Player and Parents Meeting Sunday, January 19th, 1-3 PM

Players (high school and middle school), parents and those interested in joining the team please attend the MD Exiles Girl’s annual meeting. Important information will be given at this meeting regarding practices, matches, coaches, schedules, dues, uniforms, events, fundraising and more.  We need to tell you lots of things and we want your input as well so please attend!

Bring a folding/camp chair if you’d like to sit since we’re meeting at the gym.

Conditioning will follow directly from 3-4 PM.

Location: CrossFit Enforce (sponsor)

7851 Beechcraft Ave
Unit F & G
Gaithersburg, MD 20879
United States

Directions from Woodfield Rd: turn into the shopping center where Dunkin Donuts is located and drive through the middle of the center and over the speed bumps. You will pass a storage facility and enter a circle. Make your first right into the business center and go to the end. CrossFit Enforce is on the left.

May 27 Friendly vs Fort Hunt

Exiles – Tomorrow is a rugby day!

Tomorrow  the Exiles take on Fort Hunt at Catholic University’s Cardinal stadium.  This is shaping up to be a great day of rugby.

We kick off at 4:30 and will play 35 minute halves, so everyone will get plenty of time to play.  We are going to meet on the pitch at 3:00 to begin  warmups.

We must clear the pitch by 6:00 for the main event.  Players can get a hand stamp and stay and watch the Old Glory match for free; parents will have to buy tickets.

The address is 600 Taylor St NE, Washington, DC 20017 – this is the DuFour Center.  Enter through the Player/Staff Entrance and go straight to the field.

Match Day Parking – Free parking is available at the Columbus School of Law building,  3600 John McCormack Rd NE, Washington, DC 20017.  You can also pay $50 for tailgate parking.

Thanks again to Kayla, Taylor, Genesis, Charleigh, Kaylen, Cassie, and Ella for helping out.  See you tomorrow!

Select Side is a Go! 1st Training session is this Saturday.

We have enough players registered to proceed with plans for a Varsity side at the Springfield RCT with room for a few more players. Unfortunately, we won’t have a JV side.  JV players who already paid will be refunded in the manner in which they paid. If you would like to come train with us, it will only be $50 that will cover practice shirt, socks and administrative costs surrounding training. Unfortunately, shirts and socks will not be available until the second practice given all of the late registrations.

We abbreviated Saturdays training event, so we will not be providing a meal. Please be flexible as we continue to firm up plans for the event on 6/9 as well. We will begin training this Saturday at 9:00 am sharp so, try to be a little early. Bring water and necessary medical supplies if you need to be taped, KT tape, etc. Please update your availability on TeamSnap. We will make decisions regarding practices based on player availability. All Administrative issues such as registration, waivers, money should be directed to Ms. Wendy.

Saturday, May 18th 9:00am-12:00pm Location: Demarco Park, Aberdeen, MD
09:00 – 11:00 Registration/Introductions/Ice Breakers/Skills
11:00 – 12:00 Skills/Scrimmage

Thursday, May 30th 6:00pm – 8:00pm Location: Location to be determined – central location

Monday, June 3rd 6:00pm – 8:00pm Location: Demarco Park, Aberdeen, MD
8:00 pm sharp, Jersey Ceremony (First 15 Selections will be announced for 6/9 event)

Sunday June 9th Old Glory Event, est. kickoff 1:00 PM but TBD. Location- Washington DC.

Tuesday, June 18th 6:00pm – 8:00pm Location: Location to be determined – central location

June 28th-30th RCT in Springfield, MA.

Events will be added to TeamSnap, so please updates your availability ASAP.

 

Post Season Reminders

Great season Exiles  – but there is still more rugby to be played!

Select Side:  For those that want to continue playing at a high level the Maryland Select Side is practicing and playing.  The first practice is this Saturday, the 18th from 9:00 to 1:00 at Demarco Park in Aberdeen.  Contact the coaches for details.

No practice this week, but we will practice again on May 21 and 23 in preparation for the Exiles Exhibition before the Old Glory match vs. Scotland U20 on May 27th.

Team party on May 25th – time TBD.

Exhibition match vs Fort Hunt on May 27th.  This is a non league match so all ages can play.  Players can stay and watch the Old Glory match for free.

Finals game day notes

Location:  Mount St Mary’s on the East side of US 15 (you’ll see signs for PNC Center.  We play on the practice fields near the PNC Center.  Parking is free and accessible near Deegan Way.    https://msmary.edu/about/our-campuses/mount-st-marys-university_emmitsburg-campus-map.pdf

Time:  Players be ready to warm up at 11:30.  Kick off is at 1:00.

Check In:  All players are asked to provide a photo ID at Check In

Emergency Plan – Use Gettysburg hospital, not Frederick

A trainer will be provided.