CrossFit Empower Games Day #4

Hello everyone,

I know now that our summer is coming to an end.  Although big changes and uncertainty linger in the air with our indecisive late August weather patterns and the strangeness of 2020 continuing, for the most part we’re still getting sunshine and our Empower Family Games Day will continue until the grass gets wet and slippery.

This weekend, August 29th at 2pm, Empower Games Day part 4 will be hosted at Jericho East Park on 4th Avenue.  I encourage everyone to take an hour long break on this beautiful Saturday afternoon and come join me in some fun physical activity. Everyone is welcome, it’s an all ages event that will brighten these stressful days.

This weekend after our short warm up, the little workout will include some new fun movements of jumping air squats, knees to elbows and everyone’s favourite V-sit ups, stay tuned for the rep scheme to be announced.

The chosen game this week is a slightly modified version of a childhood classic: Octopus Tag. Octopus Tag is played where one person is IT however they can’t move from their spot in the center trying to tag everyone running from one side of the field to the other. Considering we’re an active bunch the only rules differentiating this version from the original is that our IT person will be able to run along the center line to catch all the “fishes”.   Each person who gets tagged they will then become IT alongside the original octopus.

A big shout out to the families and the young-at-heart members of our neighboring CrossFit West 10th we at Empower welcome you to come out and play and expand the community even more this Saturday as well. Cost to play is $10 dollars for each family.

If you have any questions concerns or comments or would like to reserve a spot please email me at [email protected] or text/call my cell at 604-880-3634.

See you all there!

Friday WOD
Equipment: barbell or dumbbell of kettlebell or backpack
If using a barbell, please prepare the following weights:
Men: 5, 10 (small), 15, 25lbs
Women: 2.5, 5, 10 (large), 15lbs

Push Jerk
Please come prepared to demo movements

Warm Up:
Starting with an unloaded barbell
10 min EMOM
3 Deadlifts
3 Push Jerks
Every minute add total 5/10lbs to bar (that’s 2.5 or 5lbs per side) until you find your appropriate WOD weight

5 Rounds:
12 Deadlift
6 Push Jerk

Cool Down
Dragon Pose
Pigeon Pose
Upper Body Roll
Lower Body Roll

– Sprite.