Summer Shake Up at Empower
There’s a new sheriff in town. Well, actually, it’s the same old sheriff but he’s got some new plans. You will want to read through this whole blog post to make sure you do not miss any important pieces!
1) A Return to Classic CrossFit Programming
This is what made us fall in love with CrossFit in the first place! As detailed in Friday’s blog post, effective June 1st Empower CrossFit Group classes will be turning back the clock one decade as we switch back to the 2015 programming. What does this mean for you?
More fun, better health, fewer overuse injuries, better performances, and fewer Rx’d WODs. Remember, the Rx is a ceiling, not a floor. Do not bring your ego to the classic programming. It also means a return to the 3-on, 1-off programming so that make up days will be every 4th day (no longer Tuesdays & Fridays).
2) Saturday Team WODs & Schedule Change
With Big Cat’s departure, WOD Father will be stepping back into his Saturday Group Class coaching role. The Saturday 8 and 10 am group classes will be given a team version of the programmed WOD. Come prepared to play as a team. An individual version of the WOD will be available for members using the gym during the Saturday 9 or 11 am Open Gym times. That’s right, you read it correctly, the Saturday 9am Group Class time will be changed to an Open Gym.
3) GoodBye Class Caps, Good By Missed Reservation Penalty (on a trial basis)
Class caps were first introduced to prevent overcrowding. Missed reservation penalties were introduced when members complained they couldn’t access class times due to members reserving but not attending. They are a lot of work for management and in recent months have seemed superfluous as most class times are not fully booked. On a trial basis we will try removing caps and penalties.
What does it mean for you?
a) If you are on the waitlist, come to class. Expect that you will either have to share equipment or do an alternative version of the workout movements (run instead of row, dumbbell instead of barbell).
b) There will be no penalty for missed reservations BUT we do request that you be conscientious about this. A missed class from time to time may be no big deal but if it recurs with regularity we may need to revert back to penalties for all. Please be responsible for your reservations!
This is on a trial basis only. If the class sizes become unwieldy or reservations are missed frequently we will revert back to our current operating standards. Your fate is in your own hands!
4) Empower Dojo & FightFit
As many of you know, Empower has several high ranking martial arts instructors, perhaps most accomplished among them The Touch who has medalled at the Canadian Judo Championships representing our province and competed at the World BJJ Championships in Vegas. We are very excited to be bringing a new martial arts flavour to our training options at Empower. Stay tuned for more!
5) New Coach and Program Line Up
As you may know, our team is actively recruiting new coaches and have already signed several new exciting young prospects to the Empower team. We will reveal more about them and their exciting new programs over the coming weeks but couldn’t resist giving you a sneak peek here:
a) CrossFit Group Classes
As mentioned above, WOD Father will be stepping into the Saturday morning time slot but can you guess the CFL1 coach who will be stepping up to cover the Tuesday evening classes?
b) Personal Training & Specialty Classes
Timberwolf
Though one of our newer coaches, members attending Timberwolf’s morning classes have raved about her ability to help them master the Olympic lifts. Starting this summer, Timberwolf will be rolling out a 6-week Saturday Weightlifting workshop to help you achieve excellence in the two most athletic lifts: the snatch and the clean & jerk.
Raphael
With over 8 years of hands-on experience and certification through the American Council on Exercise (ACE), I specialize in helping clients build strength, lose weight, improve cardiovascular and muscular endurance and unlock their full potential—both physically and mentally. My approach combines evidence-based training methods with a deep understanding of nutrition, mobility, and goal-specific programming. Whether you’re brand new to fitness or looking to break through a plateau, I’m here to guide you every step of the way with customized plans, real accountability, and lasting results. Let’s work together to turn your goals into a lifestyle.
Proposed specialty programs:
Youth HIIT Classes
Fun, fast-paced, and energy-packed! The Youth HIIT classes are designed to build strength, coordination, and confidence in a supportive environment. Perfect for ages 8–16, these workouts teach healthy habits early while keeping kids engaged and active.
Adult HIIT Classes
Get lean, strong, and energized! The Adult HIIT classes combine high-intensity intervals with functional movements to torch calories and boost endurance. Whether you’re a beginner or a fitness pro, every session is scalable and results-driven.
Strength Training Classes
Build power, improve posture, and increase muscle tone. The Strength Training classes focus on proper technique and progressive overload to help you move better and lift stronger—ideal for anyone looking to build a resilient, functional physique.
Bodybuilding Classes
Train with purpose. The Bodybuilding classes are tailored to maximize hypertrophy and muscle definition through split routines, focused isolation work, and progressive programming. Perfect for those serious about aesthetics and muscle growth.
Personal training offerings:
Nutritional Coaching
Fuel your goals with expert guidance. Our Nutritional Coaching offers personalized plans to support weight loss, muscle gain, or overall wellness. Learn how to eat smarter, not less—with real strategies that fit your lifestyle.
Personal Training
One-on-one coaching designed just for you. Whether you’re chasing a specific goal or need extra accountability. I am an ACE certified personal trainer with 8 year of experience. I will create customized programs for you that deliver results safely, efficiently, and sustainably.
Negin (aka Diamond)
In terms of preferred clientele, I enjoy working with motivated individuals of all fitness levels—whether they’re aiming to build strength, improve athletic performance, or simply feel better and move more confidently. I especially love working with women looking to build glute strength and with youth athletes aiming to enhance performance and prevent injury.
Specialty Offerings
Glute-Focused Strength Training:
A structured, progressive approach designed to strengthen and shape the glutes, improve hip stability, and enhance lower-body power.
Youth Athletic Development:
Foundational training in speed, agility, coordination, and strength for young athletes, helping them excel in their sport and reduce risk of injury.
Postural & Mobility Correction:
Targeted sessions for clients with movement limitations, chronic tension, or imbalances, with a focus on realigning posture and restoring functional mobility.
Amplitrain Training (New & Exclusive)
This full-body training method uses advanced Electro Muscle Activation (EMA) technology to activate up to 90% of muscle fibers in just 20 minutes.
Amplitrain is perfect for clients seeking:
• Rapid muscle tone and fat reduction
• Improved posture and core strength
• Low-impact training for injury recovery
• Efficient workouts for busy schedules
This medically certified device provides a safe, guided experience with powerful benefits—ideal for both fitness and rehabilitation goals.
Dani
I’m a NASM-certified Coach with a Master’s in Kinesiology and Exercise Science — and a lifelong runner who competed at the NCAA Division I level for 6 Years and now runs Semi-Professionally. My background blends real-world racing experience with sport science to help people train smarter, move better, and build lasting habits.
I offer 1:1 coaching sessions and group training focused on building strength, confidence, and consistency — all in a supportive, judgment-free environment. Whether you’re new to training or running or looking to level up, I bring a coaching style that’s encouraging, down-to-earth, and tailored to your goals.
Want to get moving with a fun, welcoming community? Join one of my run club sessions — all levels are welcome!
As you can see, we are rolling out a lot of changes this summer which means lots of opportunities for you. Keep your eyes out for our blogs, broadcasts and social media announcements which will provide specifics for all of the above over the coming weeks!
Monday
Today we will offer barbell options on the platform for up to 9 athletes plus dumbbell options off the platform.
Warm Up
1 min each:
Hands & Knees Rock
Bird Dogs
Kneeling Hip Hinge
Sit to Squats with knee press out
Ring Row Squats
5 min AMRAP
7 DB RDL
7 DB HPC
7 DB Goblet Squat
Tech
HPC
Front Squat
WOD
14 min AMRAP
7 HPC
7 Front Squat
