Weekly Empower WOD: Week Beginning August 11th 2025
By: WOD Father Published on: 10/08/2025Get ready for an exciting week of CrossFit at Empower, featuring HeroWODs, benchmark tests, and strength days! From HeroWOD Gaza to a classic 2K Row and Back Squat session, this week’s programming will challenge you to push your limits and improve your performance. Join us for a week of fitness and inspiration!
Saturday MOD (Meal of the Day): Home Fries
By: Shades Published on: 09/08/2025Discover how to make crispy, homemade fries that are both nutritious and easy to prepare. Perfect for fueling your workouts and enjoying a fun, feel-good meal at home. Simple ingredients, real food, and budget-friendly!
Weekly Wisdom Episode 2, Aug 8th 2025
By: WOD Father Published on: 09/08/2025Discover science-backed wellness insights in this week’s Empower Weekly Wisdom. From cold exposure and brown fat to satiety, training differences, and gut health—learn practical ways to boost your health in Kitsilano, Vancouver.
How to Get Back on Track After Vacation: Nutrition Edition
By: Shades Published on: 06/08/2025After a relaxing vacation filled with indulgences and a surprise knee injury, Coach Shades shares a realistic and sustainable approach to getting back on track with healthy habits. She emphasizes practical tips for easing back into nutrition and routine, including simple go-to meals like a protein-packed smoothie and Korean-style beef.
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