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 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.
Empower Weekly WOD: Week Beginning October 6th 2025
By: WOD Father Published on: 05/10/2025From handstand walks and max snatches to recovery-focused sessions, squat pyramids, and team WODs—this week’s Empower programming (Oct 6–12) blends skill, strength, and smart training. Check out the full lineup and get ready to move.
Empower Weekly WOD: Week Beginning September 29th 2025
By: WOD Father Published on: 28/09/2025Explore the Empower Weekly WOD for September 29 – October 5, 2025, featuring classic CrossFit benchmarks like Randy and Tommy V, plus challenging strength and conditioning workouts with GHD sit ups, front squats, kettlebell swings, rope climbs, and more. Learn how to scale, recover smartly, and train with intensity in Vancouver’s most supportive CrossFit community.
Empower Weekly WOD: Week Beginning September 22nd 2025
By: WOD Father Published on: 21/09/2025Empower’s Weekly WOD programming for September 22–28, 2025. From a 1-rep max snatch and muscle-up AMRAP to a 10K run or ruck, strict handstand push-ups, heavy deadlifts, and the classic Nasty Girls V2, this week blends strength, skill, and conditioning. Explore scaling options, training insights, and alternatives like trail running, trap bar deadlifts, and pistol progressions—perfect for athletes of all levels looking to challenge themselves and build functional fitness.
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