Important June News at Empower

Rocking the Personal Best Board
This week we saw a lot of great personal bests on the CrossFit Total including an impressive debut performance by Rockstar’s baby bro, Rascal!  May has seen some impressive bests, let’s keep up the momentum!

20 in 2024
Speaking of momentum, The Assassin, KMT, HHH and Smash remain unstoppable through the first 4 months of 2024 already a third of the way through this year’s Unstoppable challenge!

Lift Over Forty: Women’s Summer Strength and Nutrition Program

Coaches Shades and OG invite you to revitalize your strength this summer with Empower’s 12-week women’s lifting and nutrition program. Wednesday Nights 7 - 8 pm. Starting June 5th!

Say goodbye to guesswork and join us as we embark on a transformative journey that focuses on empowering women through strength training and nutrition choices during perimenopause, menopause, and postmenopause.

Each session includes dynamic workouts that encompass strength training, core exercises, and rejuvenating mobility sessions. Sessions are built around a "topic of the day" that will deepen your knowledge of how to tackle common issues impacting women’s health. Leave each session stronger in body and mind.

As part of our comprehensive approach, InBody scans will be offered, for those who wish, at the beginning, middle, and end of the program. These assessments provide valuable insight into your progress and can be used to help individualize training for maximum results.

The journey doesn't end in the gym. Weekly homework assignments will be offered to help you integrate newfound knowledge and habits into your daily life.

Join us this summer and embark on a journey guaranteed to increase your strength and vitality!

Max Class Size : 10 participants
Runs: June 5 until August 21 (12-week program)
When: Wednesday
Time: 7pm

Register now for the early bird discount

Summer Fitness Challenge

Get strong and lean this summer with our 6-week Protein Powered Summer Strength Fitness and Nutrition Challenge. Join us and be prepared to say goodbye to common pitfalls that can derail wellness goals during Vancouver’s beautiful sunny season.

Register Now and Save!

In summer do you struggle to:
Work out in the heat?
Drink enough water?
Stay consistent with exercise due to change in routine, vacation and travel plans?
Stay well nourished due to increased socializing, barbecues and special events?
Manage body image pressure?

Our challenge will guide you through it all. Seize this opportunity and emerge from Summer stronger, fitter and more confident than ever!

What you will get:
Pre and Post InBody Scan
45-minute Ruck Workouts 7 am at Empower (optional) June 1,8,15,22 & 29
Practical tips and strategies to increase your protein consumption.
Guidance on navigating travel and social situations.
Weekly core workouts.
Mindset support.
Structure, accountability and help to stay on track, when the beach and BBQs beckon.
Nourish your Body. Unleash your Strength.

What you will do:
Commit to eating 40 grams of protein at your first and last meal of the day.
Consume 3+ cups of fruits and vegetables a day.
Complete 3 strength-based workouts a week
Tackle a weekly core challenge.
Walk 7000 steps a day.
Adopt a simple daily mindset practice.

Join us to start working on your strong summer body today!

Teen Weightlifting
Teen Weightlifting (Ages 12-16)

Looking for a program to teach your young teen how to lift? Or, wanting to get more strength training into your child's athletic program? Come see us at Empower Youth.

This class is all inclusive to help new lifters learn the correct techniques, and safe lifting practices. Movements will include squats (variations of back, front and overhead), shoulder press (strict, push and push/split jerk), deadlift, bench and Olympic Lifting.

When: Tuesdays 3-4pm

Starts: July 9 - August 27 (8 week program)

Register today for early bird discount!

June Renovations

Saturday June 1st our landlord’s contractors will be in building better sound separation between our wall and our neighbours.  This will take place outside group class hours and should not interrupt training.

Monday June 3rd our contractor will begin work expanding our lifting platform.  The project will take an estimated 18 days and will block access to the southside of the gym requiring us to temporarily relocate barbells and plates. 

We will remain open for classes throughout but we expect there will be some space constraints for group classes and may require us to sometimes adapt workouts substituting dumbbells, kettlebells or sandbags for barbell WODs in order to accommodate larger group classes.

When the project is completed however, we will have enlarged our lifting platform by 50%.  It will be a little short term discomfort for a long term gain.  Thanks for bearing with us through our June gym expansion project!  

Friday Make Up Day

1) Packing for Istanbul
3 Rounds
Alt KB TGU = 350/500lbs (10 x 35/50lbs)
400m KB Suitcase Carry

2) Empower Reset #28: Spiral Line
1 min Head Down Breathing
30/30 sec Head Nods & Rotations on elbows

3 mins Frog Roll

5 mins
20 Cross Touch Dead Bug
10 Windshield Wipers

1/1 min Upper/Lower Body Rolls

10 Seated Twists
10 Sit-to-Commando Crawls

5 mins
20 Cross Touch Bird Dog
10 Sit Throughs

5 mins
10 Crab Rotations
10 Cross Crawl Curtsy Squat
10 Figure 8 through concrete

5 mins
10 Hang with a Twist
10 Arm Swing
10 Head Figure 8

30/30 sec Standing Head Nods/Rotations

3) On a 6-minute clock, complete:
800-meter run
Max-reps GHD hip extensions in the remaining time

4) Every minute on the minute for as long as possible:
3 burpees
7 chest-to-bar pull-ups
11 wall-ball shots