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.
Empower Weekly WOD: Week Beginning October 13th 2025
By: WOD Father Published on: 12/10/2025Build strength, skill, and endurance with Empower’s Weekly WODs for October 13–19, 2025. This week features challenging AMRAPs, pull-up and row intervals, high-volume push-ups with runs, a team deadlift pyramid, and the classic Hero WOD Nate. Scaled options and performance tips help every athlete train smart and hit the intended stimulus.
Weekly Wisdom Episode 11 Oct 10th 2025
By: WOD Father Published on: 10/10/2025This week’s Weekly Wisdom dives into the science of strength, movement, and longevity. Discover how sitting accelerates muscle loss, why muscle quality protects against diabetes, and how high-intensity training can boost memory and brain health even in later years. We also explore topics like calorie restriction, purpose-driven living, pregnancy training, and mobility practices such as rope flow and hanging — all with one goal: helping you stay strong, healthy, and thriving for life.
Work Capacity Versus Constantly Varied
By: WOD Father Published on: 10/10/2025CrossFit’s definition of fitness—“increased work capacity across broad time and modal domains”—contains an inherent tension. Should we chase higher work capacity or broader capability? In this post, WOD Father explores the trade-offs between specialization and general fitness, the difference between being “gym strong” and “farm strong,” and why variety, not volume, may be the key to building real-world strength and resilience.
Mastery
By: WOD Father Published on: 07/10/2025Mastery doesn’t happen overnight—it’s a long journey through four key stages of learning. From unconscious incompetence to effortless execution, this post explores what it really takes to develop skills in CrossFit, martial arts, and beyond. Learn why most people quit too soon, how to embrace the discomfort of being a beginner, and how to enjoy the process of growth along the way.
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