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 December 8th 2025
By: WOD Father Published on: 07/12/2025Get ready for another action-packed week at Empower CrossFit Vancouver! This week’s programming includes everything from front squat pyramids and GHD core work to snatch balance skill practice and our annual “12 Days of Christmas” workout. Whether you train in Kitsilano, near Jericho Beach, or anywhere on Vancouver’s Westside, these workouts will challenge your strength, mobility, and endurance while keeping fitness fun and community-driven.
Empower Weekly WOD: Week Beginning December 1st 2025
By: WOD Father Published on: 30/11/2025This week’s Empower CrossFit programming brings intensity, variety, and smart progression. Tackle the HeroWOD Marco, a spicy twist on Fight Gone Bad, heavy push jerks, and a front squat pyramid to finish the week strong. Whether you’re chasing strength, endurance, or skill, these workouts deliver the perfect balance of challenge and fun.
Empower Weekly WOD: Week Beginning November 24th 2025
By: WOD Father Published on: 23/11/2025This week’s Empower WOD lineup builds strength and skill with technical lifts and classic CrossFit challenges. Tackle heavy power snatches, fast thrusters, 100 L-pull ups, and weighted ring dips before closing out the week with HeroWOD PK. Designed to push limits and improve functional fitness for every level.
Empower Weekly WOD: Week Beginning November 17th 2025
By: WOD Father Published on: 16/11/2025This week’s Empower Weekly WOD lineup is a test of skill, grit, and stamina. From heavy deadlifts and bar muscle-ups to a full-body chipper, every day challenges a different aspect of fitness. Whether you’re fine-tuning technique or pushing your limits, each session brings new opportunities to improve and have fun.
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