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.
Weekly Wisdom Episode 12 Oct 17th 2025
By: WOD Father Published on: 17/10/2025Discover the latest research and insights on health, fitness, and mindset in this week’s Weekly Wisdom from WOD Father. Learn how resting heart rate predicts longevity, why women need more protein in midlife, and how movement, laughter, and functional fitness can help you build resilience and thrive—right here on Vancouver’s Westside.
Back to Basics: Breakfast in 2025
By: Shades Published on: 16/10/2025Coach Shades takes a trip down memory lane—from cereal boxes and low-fat bagels and cream cheese to today’s protein-packed plates. See how breakfast has evolved and get simple, real-food ideas to fuel your mornings in Vancouver.
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.
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