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.
Empower Weekly WOD: Week Beginning November 3rd 2025
By: WOD Father Published on: 02/11/2025Get ready for another challenging and inspiring week at Empower CrossFit! The November 3–9 WOD lineup includes heavy cleans, kettlebell snatches, skill-building split jerks, and two Hero workouts — Hall and Servais. Whether you’re training solo or with a partner, you’ll build strength, coordination, and endurance through high-intensity functional workouts designed for every fitness level.
Empower Weekly WOD: Week Beginning October 27th 2025
By: WOD Father Published on: 26/10/2025Get ready for another challenging week of Empower CrossFit programming! From the “Angie Backwards Pyramid” to explosive burpees and wall balls, this week’s workouts test strength, endurance, and skill development. Whether you’re swimming sprints, tackling handstand push-ups, or joining the team WOD, each session is designed to build capacity across every domain.
Empower Weekly WOD: Week Beginning October 20th 2025
By: WOD Father Published on: 19/10/2025Test your strength, speed, and skill with Empower’s Weekly WODs for October 20–26. From Olympic lifting totals to sprint intervals and strength pyramids, this week’s CrossFit workouts challenge every athlete in Vancouver to lift heavier, move faster, and train smarter.
Empower Weekly WOD: Week Beginning October 13th 2025
By: WOD Father Published on: 12/10/2025Build strength, skill, and endurance with Empower’s Weekly WODs for October 13–19, 2025. This week features challenging AMRAPs, pull-up and row intervals, high-volume push-ups with runs, a team deadlift pyramid, and the classic Hero WOD Nate. Scaled options and performance tips help every athlete train smart and hit the intended stimulus.
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