Performances You Might Have Missed

In all the excitement of the build up to and follow up from the Gala, a few notable Empower athlete accomplishments flew under the radar.  So in case you missed them:

Silk Triumphant Again
It’s a mystery to me where she lost the weight from but a couple weekends ago, Silk competed in a lower weight division for the first time and once again, dominated.  She made 6 out of 6 lifts for a perfect meet!  It was an incredible performance that earned her another first place finish this time in a lighter weight division.  Congratulations Silk!

All She Does Is Win
The weekend before winning the 2025 Empower Spirit of the Open nomination, Roxy came to the Saturday morning group class for 55 squat cleans and a tonne of bear crawls.  What did she do to wind down?  A 5K race at UBC that afternoon.  When asked Monday morning how it went, she simply said, “I won.”

Oh, and did I mention she was pushing her daughter in the stroller the whole way.

“Wait a second,” I asked, “Are you telling me that you entered the running race pushing a stroller and still beat everyone?”

“Yes,” Roxy answered, “But it’s no big deal because the course was flat, so it wasn’t hard.”

Apparently not for her.

Levelling Up
Another Empower coach has levelled up earning her CrossFit Coach Level 2 designation.  The L2 is a tough and humbling weekend, congratulations to Hardrock who joins Big Cat, Motor and Silk as our most recent L2 coach.

In the gym Salsa got her first rope climb, Bobo hit an impressive back squat personal best, KMT, Fuego, Shutter and W1A all scored deadlift personal bests, Smoothie got her first 30 second rope hang.

Keep up the great work everyone!

Make Up Day

1) Agility Ladder
Speed Warm Up B
Mini Band:

Step Outs L/R

Lateral Shuffle

Forward/Back

Dynamic Warm Up:

Alt Hi Kick Walk

Quad Stretch to Hi Knee Step Lunge

Heel Down Hamstring Sweep

Figure 4 Forward Bend

Lateral Lunge R-L Shift

Back Run Reach

Carioca Hi Knee Crossover

Sprints

3x10 Superset

KB Goblet Squat 

DB Squats

3x10 Superset

Dbl KB Lateral Lunge L/R

Lateral Speed Skater Power Lunge

3x10 Super Set

Dbl DB RDL

Single Leg RDL 2 Cone with Hi Knee

3x3 Explosive Broad Jumps

2) Every 5 minutes for 5 sets:

400-meter run

25 Russian kettlebell swings

3) 4 rounds for time of:

21 front squats

15 bar-facing burpees

9 strict handstand push-ups