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You register twice for the training program, part 1 runs before Thanksgiving and part 2 runs after. I expect that you will be attending most weeks within a part you register for, but it is understandable that you could skip one or two training session. The organizer reserves the right to remove your name from the registrant list if you miss 2 consecutive sessions.

The proposed exercises typically have 2 difficulty levels, and you can choose which level best suits your fitness/strength level. For example, some people have a shoulder injury and can't do push-ups, so doing planks is a better option for them.

We meet at the top of the Crescent Heights stairs (not the McHugh Bluff Fitness Park at the bottom) at 5:15. Please note the lower parking lot at 200-286 Memorial Dr NW is a paid one and is now partly under construction. You can generally find a spot to park near the top of the stairs for free (max. 2 hours).

Typical session, starting at 5:20 PM:
- Stairs climbing warm-up (10 minutes, typically 2 climbs)
- Calisthenics/Plyometrics session (7 exercises x 3 reps: 30 minutes)
- Cardio: stairs climbing or hill running/walking (35 minutes, at your own pace)
- Dynamic cool down and stretching (10 minutes)
Total duration: 90 min

Please bring:
- Small backpack with layered clothing, including a tuque and neck warmer, and rain jacket if the weather is uncertain
- Gloves and a plastic bag (to sit on in case the ground is wet): we do lots of calisthenics exercises with hands on the ground, wet or not
- Headlamp (starting in October)
- Water bottle