New Year, No Excuses
We’ve added some more time slots into the schedule so there’s no reason you have to miss a workout.  Noons are back.  Show up if you want to keep them!  Monday & Wednesday 7pm Open Gym is now available as well.  There are 20 days left in the month, you can still qualify for the 20 in 2021 Unstoppable Challenge by squeezing in 20 workouts in person or via Zoom.  Either log your WOD or get marked present for attendance to qualify.  There will be no make-up opportunities so you need to win January to be in the running!
Update Your ZP Profile
You win or you learn.  Every test makes you stronger and 2020 offered our business a truly challenging test forcing us to get a lot better.  Our team has been working hard on our systems to make sure we remain financially viable and are ready to weather future business challenges.  As part of this process we will be shifting all membership payments to Zen Planner.  If your membership is paid monthly please take a moment to go into Zen Planner and add your credit or debit card of choice to your profile before the end of January.  When you have done this we will make the necessary changes to your membership and payment schedule.  If you do not complete this task before the end of the month you may find yourself temporarily locked out of Zen Planner until payment details are updated.

Welcome Baby Ben!
Proud mother Rocky would like to introduce Empower’s newest member:)  Congratulations Rocky!

Monday Make Up Day
Pay off those outstanding burpees or:

Barbara Ann
5 Rounds:
30 Deadlifts @95/135#
40 Sit Ups
50 DU
3 min Rest

10 Rounds
3 C&J @95/135#
3 Bar Facing Burpees

10 Rounds:
3 Snatch @95/135#
3 Bar Facing Burpees

Run & Strict Pull Ups
Minutes 21-14
Run 400m & Max Strict Pull Up AMRAP
Minutes 14-7
Run 200m & Max Strict Pull Up AMRAP
Minutes 7-0
Run 100m & Max Strict Pull Up AMRAP

Score = total pull ups completed in 21 minutes

Empower Reset #18
1 min Breathing in Squat
30/30 sec Head Nods/Rotations in squat

2 mins
10 Heads-up Cross Touch Deadbugs
10 Windshield Wipers pressing head into floor

3 mins
10 Frog Rolls
10 Judo Push Up Rocks

3 mins
10 Full Body Rock
20 Cross Crawls

3 Rounds:
1 min Hands and Knees Hourglass Crawls
30 sec Leopard Hourglass Crawl

3 mins
Max Bar Hang
10 Plate Get Ups
400m Bear hug Plate Carry @25/45#