Welcome to the Empower Blog

Looking for inspiration, guidance, and a little motivation to fuel your fitness journey? You’ve come to the right place.

Here, you’ll find a mix of resources designed to help you live stronger—inside and outside the gym. From weekly WOD breakdowns that prepare you for what’s ahead, to tips and movement-focused posts that help you train safely and effectively, we’ve got you covered.

You’ll also discover healthy recipes and nutrition advice from our coaches, plus wellness wisdom that touches on mindset, recovery, and lifestyle habits that support your goals. And because community is at the heart of Empower, we regularly highlight the accomplishments, stories, and events that make our gym more than just a place to work out.

Whether you’re brand new to CrossFit, coming back after a break, or looking to reach new performance milestones, our blog is here to encourage, educate, and empower you every step of the way.

Introducing the Empower Run Club — and Coach Dani!

By: Salsa Published on: 24/06/2025

Starting July 2, we’re launching our first-ever Empower Run Club — and you’re invited. Whether you’re already a runner or thinking about dipping your toes in, this 6-week program is your chance to move, connect, and train with a coach and semi-professional runner in one of Vancouver’s most beautiful outdoor spots: Jericho Beach.

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Let's Go For a Run

By: Motor Published on: 24/05/2025

Today, we are running fast. Each round in this workout should be an all-out effort.

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Double Unders and Push Jerks

By: Motor Published on: 05/04/2025

Today’s workout is a weightlifting and monostructural couplet. The reps are relatively low to keep round cycle time faster for those who are proficient in both movements.

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