“Go where you’re Celebrated- not just tolerated.” –Bob Beaudine

Thought of the day

Over the weekend I was lucky to be able to attend the CrossFit for Health summit. It was great there where doctors, gym owners, and coaches from all over. The cool part was running into and chat with people that I have seen on youtube and podcasts for years. We had some great speakers and there is a ton of information to digest and share.  The talk that stands out as this blog post is being written is the talk about community.  There where broad examples given and they really pointed to how community and feeling a part of something can help people overcome addiction, depression, and so much more.

If you have stepped into a class at empower you feel the support of community. From the banter, cheering each other on, and overcoming challenges together. These are the things that allow people to be seen and continue getting results. While also having a good time and being committed to continuous improvement. You can go through your day to day life and feel not celebrated or feel looked over. The gym for some may be the place you can truly be celebrated. Crushing a workout with friend makes it so much sweeter.

Call to action for this week is to give one of your favorite training partner’s sincere and honest appreciations. This can be for something they accomplished or it can be for the energy and attitude they bring each day.  Whatever you may be going through there is a great community of people that are in your corner. You got this.


  1. HSPU & Shuttle run Medley

3x 3 minute amraps

  1. 3 wall facing HSPU

5 Shuttle runs

  1. 6 Strict HSPU

5 Shuttle runs

  1. 9 HSPU

5 shuttle runs

  1. 10-9-8-7-6-5-4-3-2-1

Front Rack lunges 125/185#


GHD Sit ups

  1. 8 Min AMRAP

40 DU

10 Hang Power Snatches 65/95#

  1. Snatch


  1. Front Squat


  1. 5 Rnds

400m run

15/15 KB Snatches 1 pood

  • Leon