Return to Sports Offered

Outdoor Warrior Workout LIVE!

You don’t have to be an athlete to train like one!


KSSC's Outdoor Warrior Workout is a combination of high-intensity and easy to follow exercises that are focused on cardiovascular intervals and muscle strengthening. Your workout will target fat loss, muscle building and cardiovascular endurance.


Condition your whole body in our fun 60-minute HIIT Sessions! This fun, calisthenics outdoor fitness class is designed for all activity levels as we learn the 7 primal motions of fitness; squat, lunge, push, pull, bend, twist, gait. Train confidently with a Certified Personal Trainer!


We are offering the class on Mondays and Thursday evenings.  Sign up for one or both!



All participants must adhere to physical distancing procedures and other safety protocols when on site. 


Registration Deadline is Thursday, July 23 @ midnight!

Sprummer 2020 Details: 

COVID-19 Protocol & Guideline

To ensure player and staff safety, we have implemented mandatory 'Safe Return to Play Protocol & Guidelines' for all Club Activities.  In order to play with the Kingston Sport & Social Club and stay in good standing, the following guidelines MUST be followed.  A zero-tolerance policy is in place for those who challenge these decisions.   


To ensure a successful Sprummer season, please remember to practice safe physical distancing and a positive attitude!

All players are required to read, understand and adhere to the following:


1 - Sprummer League Modifications

2 - Player Guidelines

3 - League Representative Guidelines

4 - Self Screening Tool (done before each game). 


As well as:


  • Facility specific COVID-19 Protocols (you can find these protocols in the facility link in your schedule once live). 

Start / End Dates

Monday Class: Starts Monday, July 27 and ends on Monday, August 24.


Thursday Class: Starts Thursday, July 30 and ends on Thursday, August 20.

# of Weeks

4 week classes.


Class Start Times


Class length is 60 minutes. 

Registration Options & Price

Individual Registration: $55.00 + HST.

Price is pro-rated after every week.

Bye Dates

There are no classes on:

  • Monday, August 3 (Civic Holiday)

Schedules will be posted by Saturday, July 25.



Ready to Play?? Great! Decide on your night of the week & skill level from the grid below!

Looking to play with a friend or two? Don't worry! You'll be telling us after you've registered and paid!

Skill Level Sun Mon Tue Wed Thu Fri Sat
Open :

- Click the skill description for more info!
- Prices listed are before taxes
- Review the Refund Policy
- After the posted registration deadline, late fees will apply.

Is the class/league/night/skill division you are interested in sold out?
Please send an email with your name, phone number and desired sport to and we will add you to the wait list! We will contact you if/when a spot opens up.

Sport Info

What you need to know about Outdoor Workout Warrior!   

# of Participants

There will be a minimum of 4 participants and a maxoimum of 20.


What to Bring?

Participants are required to bring:

  • Running shoes
  • Water
  • Comfortable athletic clothing

Mandatory Requirements


1) All players are required to sign the waiver and show on your Team's roster online. 


2) Game day wellness checks “COVID-19 Self Screening” must be completed by all players prior to participation.


3) Players must maintain physical distancing of 2-meters before, during and after all activities.  This includes arriving on-site, playing the sport, resting/sitting on the sidelines, and departing the game.


4) No Spectators are allowed under any circumstance (this includes kids and pets).



Your amazing instructor is Cassandra-Lea Thomas!


Cassandra has a passion for health and fitness that has led her to become a certified personal trainer to help others with their own wellness journey. Specialising in evidence-based, fun, effective workouts, mindfulness and nutritional coaching, Cassandra challenges clients to view health in a holistic way.

Working out doesn't need to be lifting weights in the gym, it could be done outside simply with your body, dancing, moving, loving yourself”.

Over the past 6 years Cassandra has trained women, men and children of all ages, health concerns, mobility and fitness levels with varying goals in groups, partners and one-on-one sessions.

Her friendly disposition, energy, openness, eagerness to teach and genuinely care and listen to you and your goals are unique to Cassandra. 

Queen's University Athletics Partnership - SGPS Students Play for FREE!

Queen’s University Athletics has partnered with KSSC to offer FREE activities for members of the SGPS (Society of Graduate and Professional Students) this Summer!


How to register? Choose the program you are looking to participate in and register with the ‘manual’ option. Then you will need to email and provide them with your Queen’s Graduate Student Number and your Queen’s U e-mail address. Once received, your registration will be confirmed, and you are ready to play!


*A maximum of either 4 activities or $500 total registration fee per individual student.


COVID-19 SPRUMMER RULE MODIFICATIONS - Please refer to the sport rules page to view league rules.  It is the responsibility of all players to read and understand the sport specific rules as well as the general rules & club policies.


Outdoor Warrior Workout will take place at Lake Ontario Park.

A specific meeting location within the park will be sent to you in our welcome email once you have registered.