R.I.F.T.icious

R.I.F.T Phiit™ Session #1 Registration

 

Spring sessions of  R.I.F.T.Phiit™ begin Tuesday May 3rd. Join us for the first 4 week series of one hour sessions of running with intervals of functional training exercises. You can sign up for 2 or 3 sessions per week. If you want to get into the best shape of your life..... join us 3 days per week for all 4 blocks of Rift training to take place over the summer!

In the one hour training session we will achieve 3 -5 minute intervals of running with 3 minutes of exercises such as parcouring, pushups, smartbell moves, skipping, hill and stair running etc. The easy runs are the rest from the intervals of exercises. 

News:  We are introducing A Women Only Session & Level 2 training sessions. 

Women of all levels: Run a total of 5 km over the one hour session by the end of the 4 week series. If you can run 5 to 1 walk intervals for 2 km, you will be fine with this training level.

Mixed Level 2: Run a total of 5 km during the one hour session from day 1. If you run 5 km+ regularly and want to push your overall fitness to a higher level with the functional training exercises, you will love this challenging program. The run is the rest!!!! Start practicing your pushups and burpies now!

Dates:  Session #1 May 3rd -28th, Session #2 May 31st - June 25th, Session #3 July 5th -30th, Session #4 Sept 6th - Oct 15th for a six week duration to end the season.

Frequency:  3x per week is ideal to achieve best results. 2x per week is an option.

Session Duration:  1 hour

 

Time:  Women - All Levels on Tuesdays & Thursdays @ 5:30 pm, Saturdays @ 9 am sharp!

           Level 2 on Tuesdays & Thursdays @ 6:30 pm, Saturdays @ 8 am sharp!

Locations:  The Arboretum in the Experimental Farm and the Rideau Canal locks beside Parliament Hill.

Equipment:  Backpack specifically for running (big enough to fit a smart bell inside), speed rope, water bottle or bladder, bug dope, sunscreen, band-aids, sunglasses, hat or bandanna 

* We do have a few H2Go hydration backpacks and speed ropes available for purchase

Cost:   4 week program of 3x/week at $210 + hst

          4 week program of 2x/week at $160 + hst

Payment:   Can be made directly to Avril or Sebastian by e-mail transfer, paypal, cash or personal cheque payable to Sculpt Club™. 

Registration: Click on the "email me" link here at the top right

Refund Policy:  We want to see you reach your personal health and fitness goals! Once the training program has commenced there will be no refunds under any circumstances. Paid sessions are non transferable to other family members or friends.  Feel free to send us an e-mail with any questions.

 

 

UrbanR.I.F.T.Training #3

UrbanR.I.F.T.™ sessions 1 & 2 have been a blast. Sebastian and I are feeling Fit, Flexible and just Fabulous seven weeks into training! If our health and fitness has moved to another level ..... our members must be feeling good! Hmmm.... perhaps a testimonial or two can be blogged.

R.I.F.T. sessions will continue for another 4 week series. We have moved the start time ahead 15 mins to 6 pm on Tuesdays and Thursdays. Traffic is so unpredictable. 

Here are the details:

Dates:     August 4th - August 29th, 2009

 

 

Frequency: 3 x per week is ideal to achieve best results. 2x per week is an option

Session Duration:   1 hour

Time:   Tuesdays & Thursdays at 6 pm, Saturdays at 8 am sharp!

Locations:   Arboretum and the Rideau Canal/Ottawa River behind Parliament Hill.

Equipment Needed:   Backpack, speed rope, water bottle or bladder, bug dope, sunscreen, band-aids, sunglasses, hat or bandanna, (speed ropes and packs are available from Sculpt)

 

 

 

All photos and content are © Avril Patrick and Sebastian Citro of Sculpt Club.

 

 

UrbanR.I.F.T.Training Begins!

 

Day one at the Arboretum was slow to start but once paper work and late arrivals were all present, we were off and running! Our new backpacks are a great fit for our equipment. I really appreciate that the pack fits nicely on the back and doesn't bounce too much. Finding a great pack for running that is roomy enough for our equipment and a water bladder was a real challenge for me.

 

We have a great group of R.I.F.T.ors™ for our first 4 week session of training. I think we are going to have a lot of fun while making great progress with our fitness levels. 

All photos and content are © Avril Patrick and Sebastian Citro of Sculpt Club™.