Empower Blog
Run, Toes to Bar, Box Jump Overs
By: Motor Published on: 23/11/2024Today’s workout challenges you to push the pace on each run and go unbroken on the toes to bar and box jump overs in the middle of the workout.
Sprint
Ring Muscle-ups and Handstand Walk
By: Motor Published on: 16/11/2024Today’s workout is a gymnastics endurance and stamina tester with ring muscle-ups and handstand walks.
Gymnastics
Row and DB Box Step-ups
By: Motor Published on: 02/11/2024Today’s workout is a grind. Expect this effort to fall around the 20-minute mark for most members. The goal is to move a little bit faster on the row to allow to perform the DB box steps ups at a steady pace.
Leg burner
Run, GHD Hip Extensions, and Freestanding HS Hold
By: Motor Published on: 26/10/2024Today's CrossFit workout will look different for members of different ability levels. We have a run, followed by 100 hip extensions, and ending with freestanding hold for 2:00 minutes.
WOD Fathers WordsSprint
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