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 form tips and movement focus 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.
What Is the WeckMethod?
By: WOD Father Published on: 10/12/2025After attending a weekend workshop at the Weck Method Lab in San Diego, WOD Father explores what makes this innovative training system so unique — and why it’s quietly being adopted by top athletes, coaches, and strength legends.
Empower Weekly WOD: Week Beginning December 8th 2025
By: WOD Father Published on: 07/12/2025Get ready for another action-packed week at Empower CrossFit Vancouver! This week’s programming includes everything from front squat pyramids and GHD core work to snatch balance skill practice and our annual “12 Days of Christmas” workout. Whether you train in Kitsilano, near Jericho Beach, or anywhere on Vancouver’s Westside, these workouts will challenge your strength, mobility, and endurance while keeping fitness fun and community-driven.
Weekly Wisdom Episode 19 Dec 5th 2025
By: WOD Father Published on: 06/12/2025In this week’s episode of Weekly Wisdom, we explore what really determines how well you age — and how fitness, mindset, and everyday habits play a role. Discover how midline control affects movement, why hanging can restore shoulder health, what women’s strength research reveals, and how stress and nutrition shape long-term wellness. Practical, science-based insights to help you move, think, and live stronger for years to come.
Empower Weekly WOD: Week Beginning December 1st 2025
By: WOD Father Published on: 30/11/2025This week’s Empower CrossFit programming brings intensity, variety, and smart progression. Tackle the HeroWOD Marco, a spicy twist on Fight Gone Bad, heavy push jerks, and a front squat pyramid to finish the week strong. Whether you’re chasing strength, endurance, or skill, these workouts deliver the perfect balance of challenge and fun.
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