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Outdoor Warrior Workout

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 classes on Monday and Wednesday 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 the day before the program begins!

Sprummer 2021 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 all COVID-19 Guidelines.

Start / End Dates

Monday: Starts Monday, June 14 and ends on Monday, July 5.


Wednesday: Starts Wednesday, June 16 and ends on Wednesday, July 7.

# of Weeks

4 week classes.


Class Start Times

Classes begin at 6:00 PM

Class length is 60 minutes. 

Registration Options & Price

Individual Registration: $55.00 +HST.

Bye Dates

There are no bye dates.



Schedules will be posted 2 days before the start date.



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 :

  • Add Individual
    to Cart: Sold Out

- 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 maximum of 10.


What to Bring?

Participants are required to bring:

  • Running shoes
  • Water
  • Comfortable athletic clothing

Mandatory Requirements



1) Wellness checks “COVID-19 Self Screening” must be completed by all participants prior to starting the class.


2) Players must maintain physical distancing of 2-meters before, during and after all activities.  This includes arriving on-site, working out, and leaving the site.  


3) No Spectators are allowed under any circumstance (this includes kids, family, pets, etc). 



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. Specializing 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. 


COVID-19 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 class 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.