The holiday season is upon us and as per Empower tradition, our team is committed to being here to serve you throughout the holidays.  It is a point of pride among our team that apart from that one weekend in August 2015 when 3 of our coaches were in Seattle earning their CrossFit Level 2 certification, Empower has been open for business every day since opening on the West Side in March 2013.  Whether leading workouts outdoors or by Zoom, our coaching team has not taken a day off in over 9 years!

That includes Christmas Day and New Years Day.  And yes, members do come to workout with us on those days too! On December 25th and January 1st we will offer two morning open gym times for anyone who wants to come join us for a workout.

Because of this, we will have only one make up day per week through the next two weeks.  It will fall on Fridays while Tuesday will see us performing a programmed WOD.

While we will remain open throughout the holidays, please be aware that we will have shortened hours on Christmas Eve, New Years Eve and Boxing Day so that coaches can spend time with loved ones.

Though most of our coaching team will be standing by to serve you through the holiday season, we realize that a large percentage of Empower members will be away spending time with family and friends during the holidays.  As is the case every year, we do expect class registration to be lower. 

Over the next two weeks we will be cancelling any classes with low registration as early as 12 hours in advance so that the duty coach can schedule time to spend with their family and friends. 

We are happy to be here to serve you through the holiday season but you need to let us know that you intend to attend class.  Please make sure you register for classes 12 hours in advance to avoid class cancellations.  Try to embrace the holiday spirit and thank your coaches for being here to serve you everyday through the holidays instead of complaining to them about cancelled classes that you did not register for.

Friday Make Up Day

1) On a 2-minute clock for 5 rounds, complete:
100-foot farmers carry
30 anchored sit-ups
Max dumbbell squat cleans in the remaining time
Rest 1 minute between rounds.

2) Jack
20 min AMRAP
10 Push Press @75/115#
10 KB Swing 1/1.5 Pood
10 Box Jumps @20/24"

3) 5 rounds for time of:
6 wall walks
30 alternating single-leg squats

4) 5k Run

5) 30-20-10 reps for time of:
Echo bike calories
Pull-ups

6) Empower Reset #40
1 min face down breathing
30/30 sec head nods/rotations on belly and elbows

1 min upper body roll
1 min lower body roll 

5 mins
|20 heads-up cross touch dead bugs
10 head pressed down windshield wipers

5 mins
20 Shoulder Bridges
10 Table Raises

5 mins
20 cross touch plank bird dogs
10 elevated rocks

5 mins
10 Medball Get Ups
20 steps Medball March

5 mins
Max Hanging Hold
Max Leopard Crawl
1/1 min tree pose l/r

400m KB Suitcase carry @1/1.5 pood