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CrossFit Murfreesboro: How We are Training Through Covid-19

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Dear CFM Fam,

The coronavirus is creating worldwide panic, but we wanted to share some good news with you.

First: You’ve done everything you can to prepare yourself for a sickness. Strong, fit people are hard to kill, and they bounce back fast. You’ve taken care of yourself, you eat well and you’re tough as nails. Coronavirus is worried about you. 

Second: In Murfreesboro, we’re away from the major hubs where the virus is currently spreading. That gives us some time to prepare. We have friends abroad who are already in very tough positions, but we’ve got a little time to make plans.

Third: Spring is coming. We’ll be able to get outside more regularly.

Fourth: We’re in close contact with a huge number of gym owners, and we’re learning from them so we can help you. Read on.

General Procedures

In the short term, please observe the following:

– First and foremost, do not come to the gym if you start to feel sick or show any symptoms of disease. If you feel ill but would still like to work out, email info@crossfitmurfreesboro with a list of available equipment and space, and we’ll put something together for you. Or you may access CFM30 on Wodify now, sign into class and log your score when completed. All you need for the CFM30 at home version will be a backpack and your body. Please do not come to the gym if you are under the weather.

– If you have had recent travel outside or the US, or to an area in the US that has a high concentration of Covid-19 cases, please consider self-quarantine for 7-14 days to protect others around you. We don’t want you to stop training though! Again, email us with space and available home equipment and we will provide you with some programming, or consider taking advantage of the new CFM30 at home version with a loaded backpack.

– Wash your hands regularly with lots of soap and warm water for at least 20 seconds. Scrub vigorously. Avoid touching your face.

– When you cough or sneeze, cover your mouth with a tissue or an elbow rather than a hand.

– Clean off any equipment you’ve used. We make sure the spray bottles of disinfectant is on hand, along with towels. 

Long-Term Plans

Given the worldwide situation, there is the potential that gyms and other public spaces will be forced to shut down. We’ll listen for all info from the government and follow its procedures.

Should we be forced to shut down, we will not stop coaching or running training sessions. We will use social media to program and instruct workouts. We take a lot of pride in being a lighthouse: We never go dark. And we want you to keep working out, even if the government won’t let you do it at 831 Park Ave. You didn’t pay for access to a facility. You paid for coaching, and we can provide that online and by phone.

We will continue to post workouts every day, and we’ll add detailed descriptions, as well as options using common household items such as the loaded backpack mentioned above. We will also use technology to connect with you and lead you through sessions. We’re up for the challenge.

Here’s what you can do to prepare for this possibility:

  1. Go out and buy a kettlebell or a set of dumbbells. You can probably get something for about $100 or less. Play It Again is minutes from the gym, and there are tons of online retailers. Select a weight that you would use in a conditioning workout (25-, 35- and 55 lb. kettlebells are common, as are 20- 35- 40- lb. dumbbells). This will be your primary piece of at-home fitness equipment. Don’t worry: You can stay very fit with just one kettlebell or dumbbell. Your own jump rope can be a super effective tool as well.
  2. If you have the cash, buy one heavy object and one lighter object. Maybe a few different ones. If you don’t have cash, get creative. Fill some jugs with water, clean off that old tire in the garage, and so on. (CFM has water jugs that people can take if needed.)
  3. Make a space where you can work out with “CFM online.” It should be about 8 feet by 8 feet. Just don’t knock over plants or do a burpee on the dog’s tail.
  4. Create Instagram and Facebook accounts if you don’t have them. We’ll likely use those platforms to run workouts.
  5. Make sure you have a way to set up a phone or iPad so you can see and hear us during the online session.
  6. High-five the Internet.

We hope there are no breaks in service at our gym, but if we are required to close, we will.

But we will not leave you high and dry. We’ll be offering the same enthusiasm, programming and energy over the Internet. You’re a person who works out. And we’re going to make sure that continues.

This text was inspired by Mike Warkentin a fellow Two Brain gym owner and mentor. At CFM we work to build relationships with other gym owners going through the same things that we are so that we can all learn from each other to give you all the very best experience you deserve. Thank you to Mike for leading with head, heart, and hands.

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