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.
Tendon Training and Recovery
By: WOD Father Published on: 04/11/2025Tendon pain slowing you down? Learn what really causes tendon injuries — and how to recover safely without rest, ice, or anti-inflammatories. This summary of expert insights explains how to rebuild collagen, train smart after a layoff, and prevent tendinosis through consistent movement, isometric holds, and progressive loading. Ideal reading for athletes and active adults in Vancouver looking to stay strong, mobile, and injury-free.
Empower Weekly WOD: Week Beginning November 3rd 2025
By: WOD Father Published on: 02/11/2025Get ready for another challenging and inspiring week at Empower CrossFit! The November 3–9 WOD lineup includes heavy cleans, kettlebell snatches, skill-building split jerks, and two Hero workouts — Hall and Servais. Whether you’re training solo or with a partner, you’ll build strength, coordination, and endurance through high-intensity functional workouts designed for every fitness level.
Weekly Wisdom Episode 14 Oct 31st 2025
By: WOD Father Published on: 31/10/2025In this week’s Weekly Wisdom roundup, WOD Father explores the science behind fitness, metabolism, and human health — from the impact of metabolic derangement, to the role of epigenetics, nutrition, and training in long-term wellness. You’ll find insights from Dr. Stacy Sims on lifting heavy, a neuroscience take on anxiety, and even a look at how quantum physics may help heal wounds faster. Tune in for research, reflection, and a few “scary” studies — all tied back to the importance of staying metabolically healthy.
Empower Weekly WOD: Week Beginning October 27th 2025
By: WOD Father Published on: 26/10/2025Get ready for another challenging week of Empower CrossFit programming! From the “Angie Backwards Pyramid” to explosive burpees and wall balls, this week’s workouts test strength, endurance, and skill development. Whether you’re swimming sprints, tackling handstand push-ups, or joining the team WOD, each session is designed to build capacity across every domain.
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