Training with CFLS Through COVID-19

Dear friends,


The coronavirus is creating a lot of chaos, but there are many bright spots. Here are just a few:

  1. You’ve prioritized your health and fitness. You’ve done everything you can to prepare for anything. You’re strong and healthy, and you have an iron will earned through training. That virus is going to have a fight on its hands if it runs into you.

  2. People in Ontario have time to prepare. While gyms in Italy and Denmark have been shut down, we have time to plan. We’ll be very prepared to help our athletes stay fit as governments work to manage the pandemic.

  3. Spring is on the way, and we’ll be able to use large, well ventilated outside spaces soon.

  4. We’re talking to the best gym owners and business mentors daily to learn how we can serve our athletes best right now. We know people around the world, and as a member of ours, you’ll benefit from that. You can expect a world-class response to the coronavirus. Read on.

General Procedures


In the short term, please observe the following:

  • Most important of all: Don’t come to the gym if you are feeling ill or have disease symptoms. If you are unwell but want to train, email with your equipment list and a description of your space. We’ll get you moving. Please plan to use this option to train at home if you are under the weather.

  • Wash your hands often with warm water and lots of soap. Scrub and sing “Happy Birthday” to make sure you’re washing long enough. 

  • Don’t touch your face. Get in the habit of opening doors or hitting buttons with something other than your fingers. If you do touch your face, you are most likely to do it with your fingertips.

  • If you sneeze or cough or sneeze, cover your mouth with a tissue or an elbow. Immediately dispose of the tissue, then wash your hands or use hand sanitizer.

  • Thoroughly clean any equipment you touch. All cleaning supplies will be on hand.

Long-Term Plans


We are preparing in case the government-mandated closures in other places happen here. As a leader in the fitness industry, we have a huge network of resources, and we’re using that to make a solid plan.


If we must close, we will not stop providing you with coaching, programming and inspiration. We will use the internet to program and instruct workouts. We take a lot of pride in being a rock for our clients, and we’ll make sure you keep working out even if the government wants you to do it at home. You pay us for coaching, and we will deliver it without interruption.


We will program workouts every day, with precise instruction. We’ll tell you how to use household items, and we’ll leverage technology to coach you. We are more than prepared for this.


To help you prepare, here’s a list of possible to-do’s:

  1. Buy or dig out of your basement a kettlebell or a set of dumbbells. Select a weight that you would use in a conditioning workout (25-, 35- and 55 lb. kettlebells are common, as are 20- and 35- 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. Other purchases to consider may be a jump rope, door jam pull-up bar.

  2. If you prefer the DIY route, get creative. Fill some jugs with water, clean off that old tire in the garage, take the head off of a broomstick, and so on.

  3. Make a space where you can work out with us 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 an online session.

  6. High-five the Internet.

We sincerely hope to avoid any government-mandated closures, but we are prepared for everything.


You will be taken care of. We’ll show the exact same enthusiasm and care over the internet. You won’t get a physical fist bump after a great workout, but our emoji game is very, very strong.

Be Well.