Getting in Action at Empower

Hats off to our 28-Day ReSetters! Mission Accomplished! The ReSet may be over, but let’s get real, life isn’t lived on a challenge, it’s lived in the habits you build along the way. The real win is in showing up, day after day, and proving to yourself that you can keep going! Thank you for joining us!

Our next challenge Spring into Summer, starts in May. Don't want to wait? Get a jump start with our 12 Week Fit For Life Nutrition Program. Click Fuel to learn more!

Pic: Reset Your Ways in 28 Days WOD.4

Now, let’s talk Intramural Teams! The Open starts at Noon on Thursday and it’s almost time to throw down. We can't wait to see the workouts!

This year's amazing Intramural Teams are:

🍁 Snatch Us If You Can
🕵️ WOD Busters
🔔 Kettlebellends

Teams have earned 75 points each and are on even footing, but this state of affairs will not last long!

Teams can earn points this week in the following manner:

🏆 20 Points for each member who complete the Judges' Course
🏆 5 Points for each member who signs up for the Open
🏆 5 Points for each member who completes 25.1
🏆 10 Points for each member who does the workout at Friday Night Lights
🏆 10 Points if you Judge an Open athlete who needs a qualified judge
💥 BONUS: 50 Points if your entire team completes 25.1

Challenge # 3: 50 points submit a challenge for consideration in weeks 2 & 3.

Things to know!

Roxy & Kohai and Turbo are competing in their first Open!
Dauntless is BACK after missing last year!
The Touch will take on 25.1 after his first Judo comp in 15 years.

The Empower Affiliate Leader Board is now up to 22 participants.👊

Good Luck and Go Forth!

⭐Friday Night Lights FAQ ⭐

What is it?
A high-energy community event where we tackle the Open workouts together! Come for the workout, stay to cheer, support and have some fuel. Feb 28, Mar 7, Mar 14 | 4-7 PM.

How do I sign up for heats?
Heat sign-ups open on ZP this Thursdays at 4 PM

What’s the warm-up plan?
A designated area will be set up, with details on the whiteboard. Arrive early!

Floor layout?
Organized for max efficiency. Trust us, it’ll flow.

Is there a potluck?
YES! Bring a dish to share. And on March 14th, we'll BBQ.

Do I need to bring a judge?
If you’re in the Open, yes you must arrange a judge who has completed the CrossFit Judges Course.

Scorecards?
Please bring your own and submit them in our collection folder post-workout for validation.

Will the workout movements be shown and the standards explained?
Absolutely. Each heat will kick off with concise review of movement and judging standards. All movements will also be demonstrated.

⭐Come Join Us for an Exciting Night of Fitness, Community and Fun⭐

Fueling for the Open: Keep It Simple, Keep It Smart

Use your fuel to elevate your performance by eating in a way that supports your training without adding unnecessary stress or complications.

Your Focus This Week:

🥦 Prioritize Nutrition Over Perfection Life is busy, but skipping meals or relying on junk food won’t serve you. Knowing the Open is coming may additional pressure. Lighten your load where you can. If extra tasks interfere with eating well, let them wait. Your nutrition is more important.

🍗 Keep It Simple. Rely on the basics. Half your plate = greens, lean protein, and a smart carb source. Think grilled chicken, roasted veggies, and quinoa. Not a chef? Rotisserie chicken + pre-cut veggies = meal in minutes.

💧 Master Hydration. Water supports muscle function, endurance, and recovery. Aim for 8-12 cups a day and don't leave home without it i.e. water bottle. Add electrolytes for taste and a micronutrient boost.

🚫 Minimize Processed Foods, Sugary Treats & Alcohol. These can mess with energy levels, recovery, and performance. Find a balance you can stick with. Small changes add up!

What to Eat Pre-WOD:

1.5 - 2 Hour Before: Eat a balanced meal with protein + carbs to fuel your session.
🚫 Don’t Show Up Starving! Your body needs energy to perform. If you find yourself in this scenario grab something quick burning like an energy ball or a power cookie below.

💥 Pro Tip: Test out your pre-workout fuel BEFORE Friday Night Lights. Now is not the time to try something new.

💪 Empower Power Cookies 🍪

An alternative to a Cliff Bar and the like.

Ingredients:

1 ½ cups rolled oats (blended slightly for a softer texture)
½ cup gluten free flour (or more oats if preferred)
½ cup nut butter (almond, peanut, or cashew)
1 ripe banana, mashed (or ¼ cup applesauce for a milder taste)
1 egg (or flax egg for vegan) 2 tbsp chia seeds or flaxseeds (fiber + omega-3s)
1 tsp cinnamon (flavor + anti-inflammatory benefits)
½ tsp baking soda
½ tsp sea salt
¼ cup chopped nuts or dark chocolate chips (85%+ for low sugar)
1 tsp vanilla extract (optional but adds depth)

Instructions:

1️⃣ Preheat oven to 350°F (175°C). Line a baking sheet with parchment paper.
2️⃣ Mix all ingredients in a large bowl until combined. Dough should be sticky but manageable.
3️⃣ Scoop onto baking sheet (about 1 tbsp per cookie). Flatten slightly with a fork.
4️⃣ Bake for 12-14 minutes until lightly golden and firm and if possible crispy (hardest part!)
5️⃣ Store in an airtight container for up to a week.

✔ Oats = long-lasting energy – great for workouts
✔ Naturally sweetened – no refined sugar
✔ Balanced macros – protein, fiber, and healthy fats
✔ One-bowl recipe – minimal cleanup, maximum gains

Macros: Calories: 140, Protein: 4g, Carbs: ~14g, Fiber: 2g, Sugar: 4g (from banana & dark chocolate), Fat: 8g

Wednesday WOD

For time:
1,000-meter row
400-meter dumbbell farmers carry
200-foot handstand walk
100-meter dumbbell front-rack lunge

♀ 35-lb dumbbells
♂ 50-lb dumbbells