Friends, it’s that time of year again! The CrossFit Open is just around the corner, offering us a chance to check in on our health and fitness.

How are you feeling? Are things going great, or could you use a boost?

I’m always working on my health and fitness. It’s never a “done deal.” Challenges help me stay focused, especially through life’s ups and downs. Staying fit and growing stronger takes consistent effort, and that’s why we run challenges at Empower, to give you tools and strategies to keep moving forward.

Whether the Open is your focus or not, our upcoming 28 day challenge provides a way to get a leg up for the year ahead.

If you are competing, we have 36 days until the 2025 CrossFit Open!  How are you fueling for your performance?  Do you do anything special or is it business as usual? The Open tests your strength, skill, stamina, and your preparation.  Would you like some help to get ready?

28 Days to Reset Your Ways Starts January 27th!

This 28-day challenge is designed to help you:

• Fuel Up for Performance:  Optimize your fruits, veggies, and protein consumption.

• Move More: Build a daily walking practice to increase your resilience.

• Cut Alcohol: Sleep better, recover faster, reduce bloat, and elevate your health!

The challenge ends just three days before the Open, leaving you stronger, more focused and with a tool kit your can draw from to grow your health in the year ahead!

Imagine hitting the end of February with:

• Four alcohol-free weeks under your belt for improved recovery and focus.

• A daily habit of hitting 7000 steps to boost endurance and reduce stress.

• A consistent, nutrient-dense diet to fuel workouts, recovery and life!

• A health streak under your belt. 

If you wish a Challenge we're here! 28 Days to Reset Your Ways isn’t just about nutrition and fitness. It’s also about showing yourself what’s possible when you set your mind to it! We’d love to have you on board! Join us here and we’ll send you our guidebook and materials to get started. 

Pic: Resetter Viper prepped for Monday's Challenge start.

Wednesday Whip: Make the Healthy Choice the Easy Choice🥦

Return of the simple Veggie Bucket.  Are your vegetables calling to be freed from the crisper? Increase the likelihood of eating your vegetables by prepping and storing them in a breathable container that’s easy to grab.

Options that hold up well:

• Carrots: Crunchy, sweet, and satisfying.

• Celery: Hydrating and perfect for dips.

• Peppers: Vibrant, crisp, and packed with flavor.

• Broccoli: Bite-sized and loaded with nutrients.

A little prep today equals healthier choices tomorrow!✌️

Wednesday WOD

Warm up
10/10 calf raises
15/15 hip swings
Then

A.                               B.
Su.                             Leg out rock
Side touch.               Wrist stretch
Du.                             Full body rocks

Tech
Clean
Thruster
Du

Wod
17.5
10 rnds
9 thrusters
35 DU

Cool down