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.

Eva

By: Motor Published on: 19/07/2025

Eva is a classic CrossFit Girl benchmark, which is a long workout with significant volume. Partner up or reduce the volume or go lighter, but expect to need multiple sets to complete each set of 30 reps.

Programming

Let's Go for a Longer Run

By: Motor Published on: 31/05/2025

Today’s focus is on building speed endurance and pacing control. You’ll be completing 4 rounds of 800-meter runs at a strong, consistent effort.

Pace

A Classic Chipper

By: Motor Published on: 26/04/2025

Today’s workout is a classic chipper-style workout. Push the pace on the run, but only as fast as you can get to the handstand push-ups and get to work immediately.

Mindset