Burn it all down because fire is the only thing that can cleanse the sins of this wicked world!

Strangely, none of our Empower medical professionals endorsed this proposed COVID action plan.  One thing we do agree on is that COVID is going to be around for quite some time yet.  We’re talking months or years and we just can’t stop living and working for so long a period of time so we’re going to have to learn to get on with our lives in the presence of COVID.

As the province continues to open up and the arrival of fall sees folks returning to work and school, your exposure risks will rise.  It is only a matter of time before one of our Empower members tests positive for COVID.  It is not a question of “if”, it is a question of “when”?  And we, as a community, need to have an action plan in place so that we are ready to respond.

First off, let’s minimize risks.  Keep your contact circles as small as possible.  Try to train at a regular time so you are limiting your in-gym contacts to a very small group of members.  Keep washing your hands and equipment and stations, thanks Fierce for the individual hand sanitizers at each station and thanks D’Knee for the suggestion.  Maintain safe distance before, during and after class!  If you have any symptoms, please stay home!!!

And after we’ve followed all these precautions, one of us will still be exposed in the gym or elsewhere.  It may be you, it may be me.  You may have done everything right and still be exposed.  So when that happens, here’s what we will do:

1) Contact your coach immediately to let them know you tested positive.  Don’t worry, we’re not going to publicize your name.

2) We will immediately send an all-member alert to our Empower community that someone in the gym has tested positive.  Members can then make an informed decision on whether they want to train in the gym or switch to the safety of Zoom classes.

3) We will inform all Empower coaches and members who have trained with you over the past 14 days advising them to self-monitor for symptoms.

4) If you have concerns, we encourage you to dial 8-1-1 for advice and instructions

As circumstances evolve we will update our procedures and action plan accordingly to maximize your safety.  Much like the flu, no one wants to get COVID but as it will be around in the population for awhile, there is a chance you are exposed.  Remember, this is not the apocalyptic zombie virus, most people who test positive will have only mild symptoms and recover.  This is not to suggest you be careless but you should also not panic.  We take your health and safety very seriously and will continue to do all within our means to make Empower a safe place to train.

Saturday WOD
kettlebell or alternative
pull up alternative
barbell, dumbbells or alternative

Warm Up
1 min Scap Rock
1 min OS push up
1 min Ring Rows
1 min KB Halo
1 min Lat Pull Ups
1 min Alt KB Shoulder Press

Shoulder Press
L Pull Up, Strict Pull Up, C2B, Kipping Pull Up

Max reps shoulder press, 95/135 lb.
Max reps L pull-up
Max reps shoulder press, 75/115 lb.
Max reps strict pull-up
Max reps shoulder press, 65/95 lb.
Max reps chest-to-bar pull-up
Max reps shoulder press, 45/65 lb.
Max reps pull-up

Cool Down
Lat Stretch
Shoulder Series
Upper Body half roll