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).
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.
Not HeroWOD Shawn
By: WOD Father Published on: 06/07/2025Running, squats and push ups are about as basic and fundamental as you can get but the heroWOD version is too long for group classes. We want you want to master these skills, but 40 minutes is more than enough time.
Empower
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