Zoner FYIs

 

Hope you all enjoyed your Long Weekend, gang!  It’s time to get back into the swing of things at the gym and work off some of that Easter dinner and chocolate that you no doubt consumed.

It’s also time to take care of a few little Zone Housekeeping tidbits.  These little reminders went out in the newsletter, but we’re posting them on our blog as well to make sure that everyone takes note…

Gym Hours

In the interest of keeping up with expectations, the Zone Crew wants to make sure all of our members are up to speed on our operating standards in regards to gym hours.

Just a reminder that the gym is officially open 15 mins prior to posted class times.  While, more often than not, you have the luxury of a Coach being present sooner than that, and the doors already being open, there will ALSO be times when you may arrive early for class and have to wait outside for someone to arrive until the required 15 mins prior. Please be understanding of this!  Our Coaches have busy schedules too. 🙂

Honour Jar

You know that little jar on the Merchandise Table in the lobby?  It’s where our members can put the money they owe for the protein bars, water, etc. that they buy.  However, from time to time this jar gets full of paper, rather than actual money!  If you have IOU’s, PLEASE pay them! Don’t let them stay in there for more than a day or two. Remember, as per the name on the jar, you’re on your honour!  The money that goes into the jar helps pay for new merchandise, so in paying your IOU’s, you’re helping us serve you better.

Also, we would like to request that you please refrain from using the Coaches’ business cards to write your IOU’s on.  If you can’t find any paper from our suggestion box, ask a Coach to find you a scrap piece.  Or, just keep a little bit of money on you so you can put it in the jar!  Thanks for staying on top of this.

Construction

We know the construction next door has made the parking lot more of a nightmare than usual.  But please: no parking along the fence! (At least until after construction hours…) We’ve been asked to keep this area clear for the ins and outs of the construction crew.  Thanks!

Lastly, we also want to give a shout out to all of you Zoners who do such a great job of taking care of our equipment, and helping us keep this gym so neat and tidy.  We have a great community, and we appreciate you all very much!

JUST A REMINDER: Today is Easter Monday, and our Holiday hours are still in effect!  We will be having a 9:30 a.m. and a 5:30 p.m. class only.  See you there!

Today’s Workout

Buy-in: Back Squat- 5,5,3,3,1,1

  • Add weight each set
  • If new to back squats, work with sets of 5 reps to build technique

WOD: ” jangle”

For time:

  • 500m row
  • 3 rounds of:
  • 10 burpees
  • 5 pullups (ctb)

Zone 3 – scale to reg pullups

Zone 2 – scale to assisted pullups

Zone 1 – scale as needed

GAMES PREP – if you’re doing the sectionals wod later in the week (Friday or later), bump up the pullups to 10 or 15 per round

Cash-Out: Ring support, ring dip, or muscle up practice

  • work variations of ring supports (l-sits, tucks etc) or accumulate 30 reps of dips and muscle ups scaled as needed

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