Prepare to Get Dirty
By: WOD Father Published on: 13/07/2025Benchmark CrossFit workout the Filthy 50 (aka Chuck Norris, aka the Santa Cruz 500) is always a fan favourite. Ten stations, 50 reps of each movement. It takes up all the gym space and the full hour (at least for most of us).
The Spinal Engine Theory
By: WOD Father Published on: 27/06/2025With the introduction of our FightFit programs at Empower we are giving our athletes the opportunity to explore new expressions of force production in planes of motion that CrossFit does not address. Original Strength serves as a great entry point and FightFit is a natural extension of this dialling up the intensity in a fun and playful way.
Empower 2025 Intramural Champions: Snatch Me If You Can
By: Shades Published on: 19/03/2025In the end no one could. Congratulations, Snatch Me If You Can! You are Empower's 2025 Intramural Champions!
Battle for the 2025 Empower Intramural Crown
By: Shades Published on: 12/03/2025Week 2 of our Empower Intramurals is in the books, and our leaderboard is showing a tight battle among teams. No clean sweeps going down here! Check out the action here.
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