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 Empower WOD: Week Beginning August 11th 2025

By: WOD Father Published on: 10/08/2025

Get ready for an exciting week of CrossFit at Empower, featuring HeroWODs, benchmark tests, and strength days! From HeroWOD Gaza to a classic 2K Row and Back Squat session, this week’s programming will challenge you to push your limits and improve your performance. Join us for a week of fitness and inspiration!

WODs of the Week

Skin in the Game

By: WOD Father Published on: 05/07/2025

Empower sent a team to the Fraser Valley Throwdown last year and we had a blast. It is a friendly, local competition geared toward us regular folks with divisions designed to accommodate different fitness levels.

Programming

Air, Water, Food or Sleep and the Four Domains of Fitness

By: WOD Father Published on: 22/06/2025

Do we really need to establish which training domain is most essential to fitness and abandon the others? Perhaps fitness lies in the intersection of competing training modalities.

Methodology