Maid Service

It's time once again for the Zone Staff to issue a friendly reminder about everyone's role on the Gym "Chore Chart"!

Our numbers are growing, which is really exciting!  To accommodate this, we’re doing our best to keep things in their place and make the most out of our available gym space.  BUT, lately we’ve noticed a downturn in people tidying their things, caring for the equipment, and cleaning up after themselves.  From water bottles and empty drink cups, to clothing and chalk bits, to stray pieces of equipment, there is often some extra pick-up needed after a day’s worth of classes. That’s why we ask that all of you lovely Zoners remember that the gym is an extension of you, and it should be treated as you would yourself.

Here are a few points to remember:  If you dump a bunch of hand chalk on the floor, grab the vaccuum (The Coaches can show you where it is!) and clean it up after your workout. When you use bumper plates, put them back the way you got them in a nice neat stack.  When putting away your barbell, note that our bar rack now has slots designated with the weight amount on them for easier reference.  Refrain from tying our elastic resistance bands and speed ropes in knots, as it can damage them and they are quite difficult to untie.  We have been seeing a lot of bandaids & tape being left on the first aid table, and it would lovely if you were to throw these into the garbage once finished with them.  In the same vein, if you should use the last of first aid supplies, let a coach know so we can replenish them for your convenience.  It helps us out immensely when our clients assist with keeping the weights organized, the bars put away in their slots, the equipment in good shape, and the gym floor clear of stuff!

With flu season upon us, it’s important now more than ever to highlight the importance of cleaning up after yourself.  More specifically, chalk, DNA, blood, sweat and tears, although hard earned, have no place being left on the equipment. Oftentimes, CrossFit brings out the best of these when we’re in the heat of the moment during a hard WOD!  Of course, this can lead to a hazardous environment for our fellow members.  It can get pretty unhygienic, dirty and…well, even becomes disrespectful to other members.  This is why it’s so important that you remember to clean up after your WOD!  While the coaches love each and every one of you, we do not want to wipe your dried blood from the bars later on.   If you’re bleeding on your hands, you’re more then likely bleeding on another object as well.   Remember that there are spray bottles of cleaner and rags in the gym for this precise purpose, so do everyone a favour and wipe up after yourself to help promote a cleaner and healthier environment!

Additionally, our Lost & Found pile is growing, and it’s almost time for us to make another donation to the Salvation Army.  To help reduce the lobby detritus, please have a look through the Lost & Found pile and see if you can rescue anything that belongs to you.  And to avoid having your things end up there in the first place, make certain to put away your water bottles and take home your belongings after each workout.

To recap, we only ask a few things of you at The Zone:

1. Treat everyone with respect.

2. Treat the facility and the equipment with respect.

3. Be accountable for yourself, your actions, your workout, and your safety.

4. Show up with a positive attitude.

5. Maintain good personal hygiene.

6. Come to class on time and be ready before the class starts.

7. Clean up after yourself. We provide cleaning wipes and spray bottles if needed.

8. Return all equipment to its original spot once you are done with your workout.

9. Clap, cheer, and encourage others.

10. Check your ego at the door and train smart.

11. Be responsible for your own fitness. Scaling back a workout when necessary is intelligent, not weak.

12. Crush your WODs and have a great time!

It starts with you, being helpful and cleaning up after yourself.  The gym loves you, so please love it back! <3

Today’s Workout

Buy-in:  3 rounds of – 10 walking lunges, 10 double crunch (or knees to elbows)

WOD:  “Half Mary or Half Cindy”

These are two classic Crossfit “girls” and are great tests either way you want to go.  We’ll be doing the shortened version of each – AMRAP in 10 minutes versus the full 20 minute period.  Cindy is easier in terms of content (5 pullups, 10 pushups, 15 squats) but if you’re feeling up to it you might want to try Mary on for size (5 handstand pushups, 10 pistols, 15 pullups).  Either way, have the fun!

Half Cindy – AMRAP in 10 minutes of:

  • 5 pullups
  • 10 pushups
  • 15 squats

Zone 2 – scale to assisted pullups and pushups from knees

Half Mary –  AMRAP in 10 minutes of:

  • 5 hspu (to ground)
  • 10 pistols
  • 15 pullups

Zone 3 – scale hspu as needed but stay inverted!  Assisted pistols with red band

Zone 2 and under – go with Cindy

GAMES PREP – no kip on hspu.  Go for full 20 only if you are taking a day off on Saturday.

Cash-Out:  Lacrosse ball and foam roller



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