By now many of our Empower group class athletes have memberships that include regular PT sessions. 

The Fit Pass membership includes 2×60 min PT sessions every 6-months.

The Accelerated membership includes 4×60 min PT sessions every 6-months.

The Champions membership includes 1×60 min PT session every month.

It is important to remember that these sessions are not bankable.  Shaft our CSM has been reaching out to remind you to use your PT sessions within the schedule of your contract.

The purpose of regularly scheduled PT sessions is to help you accelerate your progress at Empower and increase the value you get out of your group classes. 

We’re not monsters, if you miss booking your PT session by a few days, we’re still going to honour it but obviously, we cannot afford to give out 6 hours of free PT at the end of your contract date.  So please make sure you are scheduling your sessions proactively!

Not sure what to do with your PT sessions, here are some suggestions:

1) Work on your gymnastics skills

2) Work on your barbell skills

3) Work on your conditioning

4) Book a Nutrition coaching session with Shades

5) Book an InBody scan

6) Book a goal setting session with your coach

7) New: Book a free PT session for you and a friend of your choice!

Your PT session does not have to be with your coach, you are welcome to book with any of the coaches on the Empower team. 

Want to bring a friend to try CrossFit with you?  Let your coach know.  We’ll get your friend’s details into our system, send them waivers and get you scheduled.  We will offer a fun CrossFit workout appropriate to a beginner. 

We want to help you get the most out of your Empower membership!

Monday
Today is all about the rope climb.  The biggest benefit of the rope climb is the incredible grip strength it helps you develop.  Grip strength is one of those markers with an inverse relationship with all cause mortality.  Makes sense since one of the main ways you interact with your physical environment is with your hands.  Bottom line: if you hate the rope climb this is probably the workout you need!  Even if you are just climbing from floor to standing, this one will help you build amazing grip strength.  Same if you use today to practice your foot pinch.  Really, whichever version you do is going to smoke your grip.  Thirty reps sounds like a lot but the key is pacing.  I went for one climb every thirty seconds which took some effort but never felt rushed.  Don’t rush the start, find a steady work rate and make sure you are recovering between climbs. 

Warm Up
1 min each:

A

Bent Over KB Gorilla Row

Supine to stand Climb

B

Lying Leg and Hip Raises

Hanging Knee Raises

Tech
Rope Climb

WOD
30 Rope Climbs

There will be a 30 minute time cap on today’s WOD. 
If you do not complete in time, record reps to your notes.