Prepare to Get Dirty
By: WOD Father Published on: 13/07/2025Benchmark CrossFit workout the Filthy 50 (aka Chuck Norris, aka the Santa Cruz 500) is always a fan favourite. Ten stations, 50 reps of each movement. It takes up all the gym space and the full hour (at least for most of us).
Sunday Make-up Day!
By: Motor Published on: 13/07/2025It's make-up day today. Make-up days are an excellent opportunity for you to catch up on a workout you missed.
Coaching Call: Empower Coaches Needed!
By: WOD Father Published on: 12/07/2025Empower is looking for a CrossFit group class coach who can commit to covering 2 CrossFit group classes per week for no less than a one year term.
Missing the Point
By: WOD Father Published on: 10/07/2025Quality matters more than quantity. Where fitness is concerned, a few good reps are better than a bunch of sloppy ones. Unfortunately, while the leaderboard is a great tool for motivating performance, it is a poor tool for assessing quality.
Empower
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