Schedule

October 2, 2023 through April 28, 2024 

Periodization: While still supporting more active lives in the fall, we do slowly increase the focus on strength training with the overall training load. Our classes also focus on preparing for winter activities with fun sport specific exercises. Once winter arrives our training load is highest since, generally, our activity level is on the low side of the annual calendar.

• Mon 7pm: Yoga with Susan and Cassie (60 min)

  • • Get centered, calm, loose and have some fun doing it!

• Tues 7pm:  Athletic Strength with Karen (45 min)

  • • Training all elements of the athletic body including strength, balance, and agility.

• Wed 7pm:  Spin Class with Brent  (60 min)

  • • Get on your indoor bike to push the pedals and heart rate in a great, social workout.

• Thu 7pm: Mobility and Activation with Geordie (45 min)

  • • Increase your range of motion and fire the neuromuscular system to improve movement.

• Sat *8:30am*: Spin Class with Julie and Andrew (60 min)

  • • Get on your indoor bike to push the pedals and heart rate in a great, social workout.

• Sun: Run/walk day (no online class). If you're in Ottawa consider joining the Ottawa Running Club!

May through September 2024

Periodization: This is the time of year our members are most active with an endless list of outdoor activities on offer. For that reason we move into a period that is designed to enhance and support more regular activity, especially on the weekend.

• Most*Mondays at 7pm:  Recovery Class with Geordie (45 min) *We'll email if there is no class.

  • • A chance to stretch it out, roll it out and get your body mobilized and ready for more.

• Summer Strength: We encourage our athletes to make use of our Activation Set in season to maintain their strength and mobility without placing additional undo load on the body.

About the Classes

• Each class starts with a quick hello chat and ends with the opportunity to again chat and ask any questions you might have. 

• The coaches will help guide you with options to ensure the workout fits your individual needs. Always remember that fewer reps and a lighter load are easy ways to leave your body wanting more. Always place priority on the quality of the movement.

• How often should you do the workout? Once a week is AMAZING, twice is FANTASTIC, three times and you're a LEGEND. Just make sure you're giving your body enough recovery time.

Class Descriptions

For a list of the required equipment for each class click here.

Athletic Strength: A full body strength workout with a changing variety of exercises to challenge your movement patterns. This workout will also include some dynamic movements to increase power, agility, and strengthen your mechanical fitness (skeleton and connective tissues). Class duration: 45 minutes. 

Run Strength: This full body workout will carry with it a focus on specific movements that will help support walk/jog/run activities. The specific strength will help you to not only run more comfortably but also avoid injuries. Class duration: 45 minutes

Roll and Strength: The same as Athletic Strength but we start the class with a full body foam roll to aid in our mobility. Class duration: 45 minutes.

Swimmer Strength and Mobility: A full body dry land workout including exercises to simulate all strokes and kicking. Importantly, we also perform strength and mobility movements to ensure the muscular load is balanced out for the full body. Class duration: 45 minutes. *An anchored resistance band is required for this class. 

Spin Class (Indoor Cycling): Our live online bike workout features all the elements to both improve your cycling and increase your cardiovascular fitness.  Each class starts with a quick hello chat and ends with the opportunity to again chat and ask any questions you might have.  The rides will feature a progressive program that will build your bike fitness from week to week featuring drills, climbs, intervals and time trials with lots of coaching along the way. These 50 minute classes utilize high intensity intervals to help you get your most training effect in the shortest time. We also do a 5 minute stretch after. 45-60 minutes.

Yoga: The perfect way to start the day. A gentle yoga class with options for everyone so that they can increase their mobility, relax and enjoy some calm, social fun on a Sunday morning. 45-60 minutes.

Coaches

Geordie McConnell

• Certified Personal Trainer

• Head Coach, Ottawa Swimming and Ottawa Online Fitness

• Decathlete and Ironman Triathlete

• Believes in working hard but preserving enough breath for laughter

Karen St. Arnaud

• Certified Personal Trainer

• Trained Triathlon Coach

• Head Marathon Coach, Ottawa Running Club

• Boston Marathon Qualifier/Finisher

• Avid hiker and traveler

Simon Jones

• Certified Personal Trainer

• Trained Triathlon Coach

• Multiple Ironman Finisher (10:15)

• Former elite soccer player, swimmer, currently busy dad (!)

Andrew Weston (and Julie Pearson!)

• Trained Triathlon Coach

• Ironman Triathletes

Susan Woodley

• Certified Yoga Instructor