Popular Pages

Fitness & Sports Programs

See the list below for information about the Sports and Fitness programs in South Dundas.

Adult Registration Form – Fall 2019

Child Registration Form – Fall 2019

Expand all Collapse all
Adult Recreation Basketball

Come on out to get some exercise, shoot hoops and have fun! This program is for people ages 18 and up. For more information contact Community Program Coordinator Jamie Scott at 613-543-2673.

Starting October 3, 2019
8:00 pm-9:30 pm
Seaway District High School gym
$5 Drop-In fee

Iroquois and Morrisburg Beach Swimming Lessons

When registering your child(ren) for lessons, please bring information on the last level completed; this will help to ensure each participant is placed in the proper class. In the event of a beach closure, Staff will do their best to make up for missed classes.

Click here to view the Swimming registration form.

2019 Session Dates & Fees

Session 1

July 2 – July 12

Session 2

July 15 – July 26

Session 3

July 29 – August 9

Session 4

August 12 – August 23

No lessons on Monday, August 5, 2019 (Civic Holiday)



1 Session

2 Sessions

3 Sessions

4 Sessions

1 Person





2 People





(3 or more)





Learn To Classes

Coach Matty Villeneuve takes her students through some of the most common exercise moves to ensure you are maintaining proper form and getting the most of your working. See the full dates below. These classes are free to attend. Classes run from 7:30 pm to 8:30 pm.

September 3
Learn to: Push-up
Whether you’re a push-up pro or just starting out there’s always more to learn. Join coach Matty to go over proper form as well as modifications, variations and why push-ups are so valuable!

September 10
Learn to: Squat
We do it everyday without even thinking about it, but are we doing it right? Learn the importance of squatting and dispel some common squatting myths (hint: when done right squats are good for knees!) Coach Matty will take you through proper form as well as modifications and variations so you can squat like a pro!

September 17
Learn to: Deadlift
A training staple, the deadlift targets the entire posterior chain, improving core strength. A very functional move, we do it almost every day without even thinking about it, but most of us are probably doing it wrong. Join coach Matty and learn to perfect your deadlift technique, to ensure your training safely and efficiently while building functional strength.

September 24
Learn to: Plank
Planking, it seems pretty straight forward, but there’s so much more to it! Join coach Matty and learn to hold a plank with proper form as well as how to modify and make things interesting. It’s more than just abs, it’s everything from head to toe.

October 1
Learn to: Lunges
Join coach Matty to learn how to get the most out of your lunge. It’s more than just legs, its also core stability and balance. Learn proper form, how to modify and the infinite ways to add variety to this classic move.

October 8
Learn to: Train your abs
A flat stomach, the 6 Pack, a toned midsection the abs have many names and are a common trouble zone for most. Learn how to realistically train your middle with the right movements, training techniques and most importantly proper nutrition (after all abs are made in the kitchen!). Also learn why there’s more to the abs than what you ‘see’, a strong middle also improves spine health and so much more!

October 15
Learn to: Burpee
The dreaded burpee, it’s a love hate relationship, but burpees are amazing! Improve athleticism build core strength and take it to the next level with the burpee. Join coach Matty and learn proper form, how to modify and why the burpee is here to stay.

October 22
Learn to: Kettlebells, Part 1
Part one in this two-part series will cover the kettle bell clean and the classic kettle bell swing. Kettlebells and an amazing tool for core training, but they can be a bit tricky to master. Join coach Matty and learn how to perform the clean and swing with proper form and unique training cues so you too can become a kettle bell king/queen!

October 29
Learn to: Kettlebells, Part 2
Part two of the kettlebell series will cover the kettlebell snatch and the Turkish get-up. Both movements are amazing for core, shoulder and hip stability. These moments may appear intimidating, but join coach Matty, learn how to break it down and use proper form and the next thing you know you’ll be a kettlebell pro!

November 5
Learn to: Crawl
Let’s take it back to the start, we learned to crawl before we walked. Join coach Matty to relearn how to crawl and why infant and animal movement patters are so beneficial. Improve core function, mobility and so much more. Learn to use proper form in a variety of crawl patterns as well as how to modify.

November 12
Strength training for women: Dispelling the myths
There’s a lot of misinformation out there about women and strength training. “I don’t want to get bulky” is the number one thing women fear from weightlifting and why most of us avoid the weight room and head straight for the treadmill, but we’re missing out on so much! Join me, coach Matty and let me change your mind about weightlifting by dispelling the myths and showing you the facts. Learn about the many advantages to getting into the weight room, from maintaining bone density, improving joint integrity and posture to finally getting the results you’ve always wanted from your workouts. Everyone can benefit from strength training (that  includes us ladies!) so let’s get after it.


Kickboxing is fun, fast-paced and exciting. Students will hone their punching and kicking techniques on punching pads, learn aerobic-type kicking and focus on strength and core training. All levels welcome.

Date: Mondays, October 7-December 23
Wednesdays, October 2-December 18
Ages: 14 years and up
Time: Mondays: 6:00 pm to 7:00 pm
Wednesdays: 6:00 pm to 7:00 pm
Cost: 1 class: $75.00
2 classes: $140.00
Location: South Dundas Municipal Centre (3rd Floor Recreation Room)

Combo Class Pass!
Register for both the Kickboxing and Bootcamp classes for a discounted price of $230!


Bootcamp is a co-ed class that offers strength, cardio, flexibility, core and agility training. This class is geared to all levels of fitness. Each class is formatted differently so you will never have the same class twice.

Date: Mondays, September 23-December 9
Wednesdays, September 25-December 11
Thursdays, September 26-December 12
Ages: 14 and up
Time: Mondays: 7:00 pm to 8:00 pm
Wednesdays: 7:00 pm to 8:00 pm
Thursdays: 6:00 pm to 7:00 pm
Cost: 1 class: $70.00
2 classes $135.00
3 classes $200.00
Location: South Dundas Municipal Centre, 3rd Floor

Combo Class Pass!
Register for both the Kickboxing and Bootcamp classes for a discounted price of $230!

Hatha Yoga

Stretching and strength exercises, along with relaxation techniques, help to maintain and improve flexibility and physical health. Yoga helps to calm the nervous system, improve mental focus, and provide an overall sense of well-being.

Ages: 14 & up
Dates: Tuesdays, Sept 3-Nov 19
Fridays, Sept 6-Nov 22

Tuesdays: 10 am to 11 am
Tuesdays: 6:30 pm to 7:30 pm
Fridays: 9:15 am to 10:15 am

Cost: $95 (1 class), $155 (2 classes)


Seniors Yoga

Enjoy the benefits of yoga in an environment that will allow you to exercise at your own comfort level. Participants can perform yoga from a chair or a mat.

Ages: 50 and up
Dates & Times: Tuesdays, Sept 3-Nov 19 from 11:30 am to 12:30 pm
Thursdays, Sept 5-Nov 21 from 9:15 am to 10:15 am
Thursdays, Sept 5-Nov 21 from 10:30 am to 11:30 am
Fridays, Sept 6-Nov 22 from 10:30 am to 11:30 am
Cost: $55.00, (2) 105.00, (3) 150.00, (4) $190.00

Taekwon Do

Taekwon-Do is a Korean martial art that teaches various kicks, punches, blocks and techniques used for the main purpose of self-defence. Through consistent training, students will experience improvements in physical fitness, balance and agility, self-confidence, self-control, self-defence, awareness and concentration. Discipline and self-effort are expected. Classes are led by Black Belt VIII Degree, Senior Master Ralph Marin.

Taekwon Do Registration Form - Fall 2019

Youth Taekwon Do Junior Achievers

Tuesdays Sept 10-Dec 17
Thursdays Sept 12-Dec 19
Ages: 7-12
Cost: $100.00, (2) $120.00
Location: Iroquois Civic Centre

Teen Taekwon Do

Tuesdays Sept 10-Dec 17
Thursdays Sept 12-Dec 19
Ages: 13-16
Cost: $130.00, (2) $165.00
Location: Iroquois Civic Centre

Adult Taekwon Do
Tuesdays Sept 10-Dec 17
Thursdays Sept 12-Dec 19
Ages: 17 and up
Cost: $130.00, (2) $165.00
Location: Iroquois Civic Centre

Ultimate Core

Wednesdays, September 4-November 20
Thursdays, September 5-November 21
14 years and up
Wednesdays: 7:00 pm to 8:00 pm
Thursdays: 7:00 pm to 8:00 pm
$75.00 (1 class), $140.00 (2 classes)
Combo Pass:
H.I.I.T. and Ultimate Core $200
Wednesdays: Iroquois Civic Centre
Thursdays: South Dundas Municipal Centre

High Intensity Interval Training

Mondays, September 9-November 25
Saturdays, September 7-November 23
Ages: 14 years and up
Mondays: 7:00 pm to 8:00 pm
Saturdays: 9:00 am to 10:00 am
Cost: $75.00 (1 class), $140.00 (2 class)
Combo Pass: H.I.I.T. and Ultimate Core $200.00
Mondays: Matilda Hall
Saturdays: South Dundas Municipal Centre


T-Ball & Coach Pitch

Boys and girls get a chance to learn the fundamentals of hitting and fielding a run in T-Ball, and expanding on their skills in Coach Pitch.

4-6 Years (T-Ball)
7-10 Years (Coach Pitch)

Location: Morrisburg Ball Diamonds

May 6-June 24 from 5:30 pm to 6:15 pm (T-Ball)
May 6-June 24 from 5:30 pm to 6:15 pm (Coach Pitch)

Cost: $25

Click here to veiw the T-Ball and Coach Pitch Registration Form

Williamsburg Baseball

Minor baseball allows kids to take their skills to the next level. Full games and practices begin, and participants will focus on every detail of the game! For further information please contact David Lapier at dlapier@sympatico.ca.

Click here for the registration form and further information on Williamsburg Baseball.

Seniors Pickleball

Try the fastest growing sport in North America! Show up in athletic clothing and running shoes, and enjoy a game of Pickleball! Begins June 25, 2019.

Click here for full program information!