You Are Invited: 2025 Annual Awards Gala
3-5pm Saturday April 5th we will be hosting our Annual Awards Gala at Empower.
Everyone is invited!
Awards to be presented will include:
2025 Intramural Team Champion medals
2025 Empower Spirit of the Open award
5 Year Members
10 Year Legends Wall
500, 1000 & 2000 Class Attendees
Come on out to join us for some light nibbles and socialising in fancy attire as we celebrate outstanding members of our community.
Please RSVP [email protected] by March 28th
Last Night of Friday Night Lights
This is it! The final event of the 2025 CrossFit Open and the Empower Intramural Team Championships!
Come on out to cheer teams and competitors on starting at 4pm Friday March 14th.
The final team challenge is a team challenge is a team chant or song so prepare to be entertained!
Spirit of the Open nominations accepted until March 24th:
Submit your nominations now.
Who inspired you, supported you, cheered you on, made the 2025 Open a special experience for you? Tell us who and what they did to earn your nomination.
Email [email protected] by March 24th deadline, no late nominations accepted.
Votes accepted from everyone in the Empower community.
Friday
Group Classes please arrive early to warm up as we will need to begin quickly in order to accommodate 2x 20 minute heats!
Barbells must stay on the platform and, regardless of what Ben from WOD Prep says, you may not drop the barbell every rep. We are in a commercial retail facility with neighbours above, below and beside us. You may use drop boxes but at this light weight I think this may cost you more time than it is worth.
Warm Up
2 rounds:
A. Leopard Crawl
B. 10 each:
RDL
Power Clean
Power Snatch
Tech
DL-Clean-Snatch
Wall Walk
CF Open WOD 25.3
20 min Time Cap
5 Wall Walks
50 cal Row
5 Wall Walks
25 Deadlift
5 Wall Walks
25 Cleans
5 Wall Walks
25 Snatches
5 Wall Walks
50 cal Row
WOD #2
3 Rounds (1 min each)
Deadbugs
Windshield Wipers
Glute Raises
Shoulder Pullovers
Bird Dogs
Kickstand Rock (30 sec/side)
Full Body Rocks
