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.
Summer Vacation Season Schedule Adjustments
By: WOD Father Published on: 20/06/2025If you are in town, please register for the classes you want to keep alive through July and August. Even if you are out of town, you can do your part by joining us via Zoom. We are committed to being here if you are:)
Moneyball, Barbells and Daring to Be Different
By: WOD Father Published on: 15/06/2025Well, so what? My wife asks me. Well, like Mark Twain said, it’s not what you don’t know that is going to hurt you, it’s the thing you think you know for sure that just isn’t so. Just like a diet low in fat was supposed to be heart healthy or mortgage-backed securities were a sure thing that could never fail. Those kinds of errors can be fatal. And they are expert-supported ideas that coincide with the narratives we’ve created to support system 1 thinking. They are the result of mirages our minds perceive in the random patterns of the world. And they can kill us.
Stay in Your Lane
By: WOD Father Published on: 13/06/2025Our mission is Empowerment and while I believe that health and fitness should be priorities, there is no denying the Empowerment that comes with taking control of your finances.
Why Women Need to Lift Heavy!
By: WOD Father Published on: 13/06/2025The negative physiological symptoms many women experience during/post menopause are a result of the changing hormonal profile. But the way you train can counteract these changes. Specifically, sprinting and heavy lifting trigger a positive hormonal response resulting in better outcomes. In addition to the hormonal benefits, jumping, sprinting and heavy lifting are effective in improving musculoskeletal health leading to healthy ageing. As they age, women are more susceptible to osteoporosis leading to serious injury and debilitation. All the calcium supplementation in the world will not prevent this. In fact, calcium supplementation has been implicated in development of bone spurs and arterial calcification increasing cardiovascular health risks. Absent sufficient external stress, bones demineralize and weaken. Aquafit, cycling and yoga will not cut it. Jumping, sprinting and heavy lifting provide the stress necessary to maintain strong, healthy bones.
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