Skin in the Game

Competition is not for everyone. Competition and training are two very different things. In fact, too much competition can be detrimental to your training. But there is nothing like a healthy dose of competition to inject some fun into your training and accelerate your fitness results. The workouts are the same as what you would do in training but somehow, the act of registering for competition ups the ante and makes you put some skin in the game.

Our Saturday team events are a great way to sample low-stakes, fun competition

Though I am taking a step back from CrossFit and martial arts competition for a couple years, my best CrossFit memories all revolve around competition. Our Saturday team events are a great way to sample some low-stakes, fun competitiveness inside our Empower community but for athletes ready to explore another level of competition, the Fraser Valley Throwdown coming to the Richmond Oval in September is a fantastic opportunity to experience the broader CrossFit community.

Empower sent a team to the Throwdown last year and we had a blast. It is a friendly, local competition geared toward us regular folks with divisions designed to accommodate different fitness levels.

Register now for the Fraser Valley Throwdown

I know Motor is already registered and I am sure several more Empower athletes will go to represent this year. If you would like to participate, here are the details:

Registration for Fraser Valley Throwdown 2025 is officially LIVE!

Use code 'FVT-24' at checkout for an even bigger discount than the public Early Bird rate.

This code is limited to the first 100 athletes and expires July 15.

After that, or if the code hits its limit, you can still use the regular Early Bird code 25-FVT.

Register now: CLICK HERE

The workout for Saturday, July 5 - Team WOD

Warm Up

2 rounds:
200m Medball Run
20 Medball on shoulder Squats
5/5 Partner Medball Sit Ups
5/5 Partner Sprawl Balls

WOD

In teams of 4

Teams will compete in 3 events:

1. 3 rounds 50ft per person Short Heavy Bag Relay (for time)

2. 2 min Long Heavy Bag Team Squats (for reps)

3. 400m Long Heavy Bag Team Carry (for time)

Pizza plate toss determines batting order for events.

Score = combined time for events 1&3 minus reps (in seconds) of event 2

Tie Breaker:

30 sec per member Short Heavy Bag GNP (for reps)