Alright here we go guys, hoping this covers everything.

Equipment

First up equipment. We are still missing a TON of equipment, we really hoped that it wouldn’t come down to the end of the line, but we’re still missing large amounts of equipment from a number of people, while a few have reached out to address scheduling issues, we have not heard from most of you still holding equipment. This has been a stressful enough time for us, PLEASE bring gear back tomorrow as close to 9:00 AM as possible so that we can have as much time to organize and setup.

Next, we will have equipment to lend back out, and because of our close ties with Rogue, after reaching out to them, they are going to work to get us additional gear needed to send back out to people who need equipment for home. We are looking at this for the long-term as we understand many people will be working from home for an extended period of time, so we are addressing the issue for our existing members as well as looking to add this as part of our business model given the current global climate. Our plan is to create basically a full training package for people to use at home, that we will be writing a specific programming structure for with this equipment package in mind. 

The equipment package will include the following…

• Conditioning Machine
• Barbell of Choice (45/35/15) w/205lbs worth of plates (Pair of 45/25/15/10/5/2.5)
• Barbell Collars
• One (1) Pair of Dumbbells (weight decided by you)
• One (1) Kettlebell (weight decided by you)
• One (1) of either Leather Medball or D-Ball (weight decided by you, likely heavy D-Balls will not be an option because of cost unless we have extra at the gym)
• One (1) Abmat
• One (1) 30/24/20 Wooden Box (Other heights will be available as desired, this box style just gives you the most options)
• Set of Bands (Orange, Purple, Red, Blue)

*We will be forgoing Pull-up Bars and Squat Racks as these are more permanent pieces of equipment and not easy to transfer to and from different areas.

For these packages we will be asking for a 3 month commitment to the following options below…

• Equipment package $125/month
• Equipment package and Unlimited Gym membership $225/month

We understand that there are a handful of people who are interested in continuing to have gear at home, while also still coming into the gym, so we’ve worked to put a price package together that allows for both. In addition we know many couples might be interested in this…there would be two options, obviously to share, or we would do two packages (only 1 machine), and they would be $100/each.

Lastly, because we are making a significant investment into gear, those who already paid long term memberships (6 or 12 months), we will have to ask that you pay the rental fee as stated above, and we will hold/freeze your pre-paid membership until you’re able to come back to the gym in a normal capacity.

If you are interested in this, please let us know. If there is enough interest for us to go through with this, we will be looking to place a gear order by the end of this week in hopes that we should have all equipment in a 7-10 day time frame and you guys will have a minimal lapse in training time.

Gym Training Spaces

Through this shutdown one of the most stressful issues has been dealing with our lease as we have a large space, and in turn a large monthly rent. At the same time now that we are opening this has also afforded us, given the guidelines set forth by the state, more traffic than we originally thought we would be allowed. Because of the larger space we have we will be able to max out the allowed occupancy of 25, and have perfectly fit 23 training spaces in the gym, which will allow for up to 2 employees as well. Because of the need to have regimented times and sign-up, we’ve added another time slot in the late morning which will allow us to have just over 200 training spots/day that people can sign-up for.

Within each of the 23 training spaces there will be all of your standard training gear, Dumbbells, Kettlebells, multiple Barbells, Conditioning Machine, Abmat, Bands, etc. etc. 2 of the training spaces will not have Squat racks, and 6 of them will not have Pull-up bars (they will have rings), something to be mindful of when you do come in, if you know you don’t need a Squat rack or you know you won’t/can’t hang from the Pull-up bar we would encourage and ask that you trend towards those stations, at least when we are at full capacity.

Each of the stations is around 100 square feet of training space, with at least 6′ between you and the next training space in all directions. Initially we are setting up gear towards the outside, or even just outside of the training space to keep that space as open as possible. All we ask is that when training, equipment you’re using needs to be in your space. So if it’s sitting outside of the space when you’re not using it, no worries, but if you are going to use something you need to pull it into the space.

After a couple of weeks our guess, is just like in the past you will all gravitate towards specific spaces. With that said, we’ve labeled the 23 spaces with a Yellow L, M, or H. These correspond to Light, Medium, and Heavy. Each respective space has Dumbbells, Kettlebells, etc. geared towards those ranges. They will not all be identical, for instance every Medium station doesn’t have all the same equipment, but they are all similar and have ranges…for instance some of the Medium stations have 25lb and 35lb pound Dumbbells, while others have 35lb and 50lb Dumbbells. We’ve prioritized the Light and Medium stations. All of the Light and Medium stations will have 205lbs of plates, and the heavy stations will have 385lbs of plates, we will add more as needed, but that should suffice for pretty much everything we do. All stations also have a conditioning machine, and we have prioritized the Rowers and C2 Bikes as we know those are favorites.

Please, Please, Please, once we start getting you guys in, don’t start moving gear around, swapping things out. In addition, when you’re done using a piece of equipment please put it back where it was so that we can try and keep the spaces clean and organized for the next group coming in. We understand you might not all have the perfect weight that you exactly want for a Kettlebell, but it’ll be close, and if it’s not exactly what you want this will pose a good challenge for you, in either trying something a little heavier than normal, or using something lighter and really trying to push the pace.

Because of the extra leg work, specific setup of stations, etc. we will not be doing any training outdoors. All equipment will be staying put, inside, for now this is all we can juggle and handle. We will look to address giving you the ability to train outdoors in the future, but for now unless you’re running you are training in the building.

Lastly given the nature and structure of our business now, we will be allowing Open Gym/Training at any and all of the scheduled times. We’d just please ask if that you are coming in to do your own thing and not take class that you prioritize to the back room or the small side room where the sink is. If all those spots are full, then we’d ask you go next to the spots along the back wall of the gym, and we’d please just ask that you try and be as respectful as possible (quiet) while the coaches review programming (it will already be harder to hear with the masks, working on a sound system for that) and get the class going so that we can keep those taking class in a position where they can see and hear us the best while coaching.

Class Schedule and Sign-Up

We’ve seen a number of gyms open in a number of ways, some very conservative with their schedules, and some not as much. We are going full in as we know many of you want to get back to training and some sort of normalcy. In addition because of the new structure of having to sign-up and reserve classes we’ve added an additional time slot. With that being said, please be mindful we’ve adjusted our scheduled class times slightly from the past because of the down time needed between each and every one to follow our guidelines and get members in and out of the building. You can see the current/live class schedule at the link HERE. We’ve mentioned this in a number of e-mails, but please be mindful you HAVE to sign-up for a class to come in and train. As shown on the schedule, everything in Blue there will be a coach(es) running a class. All Green slots there will be a Coach to oversee and answer questions, but it will be an Open Gym slot, not a coached class.

Signing up for classes please be mindful of…

• Registration will open 24 hours before the class time.
• Registration will close 1 hour before the class time.
• You will only be allowed to register for one class/training block per day (we will allow people to stay for additional training blocks if there are empty slots at the preceding session, decided at the completion of the 1st session you’re signed-up for. Be mindful a second block will count as a second session, if you’re on an unlimited membership this doesn’t matter, but if you’re finishing out a Punch Card or are on a 2x/3x week membership you will be docked an additional session)
• If you cancel less than 3 hours before a class or no show, and it’s a full class you will be charged a $20 fee, we are hoping to not have to implement this, but we’re not in a position because of limited traffic to have people sign-up for a session and no show with no penalty.

You can also sign-up for classes through your desktop at the link HERE this requires the same login as the App, but is another way for you to do this if you’re not interested in dealing with your phone for this.

We are so thankful that we’ve been able to setup and outfit our space for 23 athletes at a time, with that being said, we often have classes of 30-40 at peak times. So, we’re asking that those of you who do have flexible schedules to consider trying to shift to a non-peak time if able, or try and not come to a peak time every day. Here is our busiest to least busy class times:

• 5:15 PM
• 4:00 PM
• 7:00 AM
• 5:45 AM
• Noon
• 8:15 AM
• 9:30 AM
• 6:40 PM
• 10:45 AM

Saturday we will continue to offer 3 classes/training sessions and we will look to add a 4th one as needed.

Sunday, looking at past attendance, rarely do we ever see more than 20 people, so we will be keeping open gym as a single 2 hour session you can sign-up for. If we find we are consistently filling that we will split the session into 2 x 1 hour blocks to accommodate more athletes.

In terms of scheduling for entrance and exit for classes, this will be the following protocol.

• Inner mudroom/entryway door will be unlocked 5 minutes before the “start” of your scheduled class.
• Inner mudroom/entryway door will be locked 5 minutes after the “start” of your scheduled class (if you’re not in by the time the door is locked we will not be allowed to let you in. Sunday’s the door will be left open so athletes can come in at their leisure)
• Upon completion of the class/training time you will need to immediately exit the building (unless there is space and you’d like to reserve an additional one in the following session).
• We will be leaving the mats out and spaced for people to hang out after class, stretch, mobilize, chat, etc. Feel free to hang out there after class if you’d like.

Class Structure and Programming

As everything has changed, so will our class structure and programming. First off class structure.

• Door opens 5 minutes before class “start” time, we’ll use 7:00 AM as an example.
• Class will be run on a clock as we do for instance on Wednesday’s so that we can keep everyone on track and on time. The actual class will start 10 minutes into the schedule, so in this case 7:10 AM, the clock will start to initiate the start of the class with a Warm-up.
• From 5 minutes before class to 10 minutes into the class, 15 minutes total, you’ll be able to do any personal warm-up stretching, and ask the coach any questions you may have about the programming. There will be a quick 5 minute review of programming, but it will not be as in-depth as in the past, so we strongly suggest you read the programming ahead of time and familiarize yourself with what you’re going to be doing (as always it will be posted at 8 PM the evening before).
• The actual class will be 45 minutes, while we do have to shorten it and condense things slightly, we feel we will really only be losing about 5 minutes of class time since no one will need to pull out and put away gear anymore. At the completion of the 45 minute class there will be a 5 minute window to wipe down your equipment and exit out the back door (unless you’re reserving an additional spot for the following class in which case you can stay put)
• Once outside feel free to hang out on the mats, stretch, chat, etc. they are all space appropriately to comply with social distancing protocols. Whatever you feel comfortable with. 

Programming. One of the things CVCF has always been known for is great, well thought out, and diverse programming. We won’t be changing this, although we will be a little limited relative to the past as things like Climbing Ropes, Sleds, etc. won’t be able to be used, at least at this moment. For programming we will continue to offer a Move, Power, Sport, and Competition programming. All of them will be designed around a 45 minute classes, running on a clock, and we will be programming a robust amount of Extra work that individuals can do at secondary sessions if available, at home, or even out back if it is bodyweight based movements. Because of the nature and structure of the classes, the Burn and Concept Cardio classes will be nixed from our schedule/programming. We will look to follow our general training template that we have in the past and you can expect the following for your training template…

• Monday – Squat Heavy – Short > Medium Duration Met-con
• Tuesday – Pull/Hinge Bias – Short > Medium Duration Met-con
• Wednesday – Upper Body/Trunk Bias – Short > Medium Met-con
• Thursday – EMOTM of the Day – Longer 30-40 minute conditioning session
• Friday – Pull/Hinge Bias – Short > Medium Duration Met-con
• Saturday – Long Grinder Met-con

Despite having a slightly shorter class than normal we believe with the equipment pull out and put away and everyone on very regimented clocks/times we feel we will still be able to provide you with the same amount of overall training time as we have in the past.

General Guidelines/Rules

Some of this is repeat from above, but these will be the general rules guidelines we are asking and have to institute…

• Sign-up for class in advance.
• If waiting outside for doors to Open, please follow social distancing guidelines, there are fluorescent yellow paint marks in front of the door to help distance each other. Give appropriate distance once the door opens and you start walking in as it will generally be done as a group.
• You MUST enter the facility with a mask on…anytime you’re not in your training space, unless going out to run you must have a mask on.
• Upon entering any and all gear (gym bag, etc.) must be dropped at your designated training spot
• All athletes must either travel to the bathroom or use sanitizer from the dispensers located around the gym to sanitize their hands.
• Mask can be removed once you are situated in your space.
• You must stay in your space while training unless traveling outside for part of a run in a workout.
• Any equipment you are actively using must stay within your training space. Any equipment you aren’t using during the class can be pushed to the edge or outside of your box as long as it doesn’t interfere with walking paths our your neighbors space.
• You may use the bathroom at anytime during class. However if you exit your space (except to run in a workout), you MUST put your mask back on. Unfortunately because of the tight timelines the showers will not be available for use, at least for right now. It goes without saying, but if you go to the bathroom, wash your hands/sanitize on the way out.
• You may travel at any point to the front retail area to grab product, you MUST put your mask on to do so (coaches will be inputting any and all product, we will not be using the self serve kiosk for the time being)
• Upon completion of the class you will have 5 minutes to spray any equipment that was used and wipe down your gear with paper towels. We are asking you to put your mask back on when you wipe your gear down so that you’re not just breathing fresh germs right back onto the clean equipment. 
• Upon wiping down equipment, or at the official end of class you must exit through the back of the building, i.e. garage doors, throwing your paper towels away in a can at the garage doors.

Lastly these are general guidelines imposed throughout the state and all businesses.

• If you’ve been out of state you will not be allowed in the gym for 14 days (these are current state guidelines which I believe they are working to decrease). 
• If you’re sick at all you are not allowed in the building (if you have seasonal allergies, please procure a doctors note, so that we, and your fellow athletes know that you’re not dealing with something else).
• Please do your best to adhere to social distancing guidelines whenever possible, i.e. whenever you’re not in your training space do your best to to adhere to general guidelines.
• Lastly, please respect each other, the coaches, and the situation that we are all in.

I think that’s it for the moment. As we open our goal is to follow any and all guidelines imposed by the state, but at the same time we want to try and make things as normal as we are able. We will continue to update this document as we think of other items or changes arise. If you have any questions please don’t hesitate to reach out and ask. As mentioned before please bare with us as we get things going, please be mindful these policies will be subject to change as we work through this process, and please be mindful the rules and guidelines above, HAVE to be followed, there will be no grey area. We look forward to seeing many of you this week.

Jade + Dani