Recently I was asked a great question from a new client. “Is CrossFit for everyone? I immediately went into coach mode, talking about how we can work things around any physical issue and adapt the program to fit the individual. With our membership at Empower we have people from many different fitness backgrounds that have different needs. After my answer I thought deeper about the question. Physically everyone can do CrossFit in some shape, or form. For most of us we use it to support the things we love doing out of the gym, but it is not for everyone.  If you do not want to be pushed out of your comfort zone then CrossFit is not for you. We are here to help you reach your potential. That is why we hold you to higher standards on your movement, and as a community member. We are in this together and we see potential in you.

A non-fitness example of this came when I was in university. Growing up I was horribly Dyslexic. In fact going into high school I was at a grade 2 reading level. Lucky for me I had a great tutor and got a little better at reading and writing. In my first university English class I had a great professor, she was hard but really good at her job, and she sat me down as I was about to fail her class. She said I was close to passing but she did not feel comfortable passing me as I would not be set up for success for the next level. It was a kick to the gut and at the time I may have thought it would have been nice of her to give me the 2% to squeak by.


What she said next, sticks with me to today, “Take my class next semester, come to my office hours and we will get you ready for the next level English class.” This was the first time in my life that I had an English teacher do the kind thing and not the nice thing. The first time that I had someone hold me to my potential and not to whom they saw right in front of them. To make a long story short I passed that next semester, finished my term paper a month early, and went on to get a higher grade in the next level English class. This was because my professor held me to a higher standard and pushed me toward my potential.


CrossFit can be physically adapted for anyone, it may look different, but we can figure out how to make it work for you. CrossFit Empower Is not for you if you are not interested in being held to a higher standard or are unwilling to work towards your potential. We are here to help you get to where you want to go.  It won’t be easy but we are in this together.

Tuesday wod

QOD: What is your hidden talent?

Zoom scaling: Dumbbells, kettle bells, med ball, backpack, hockey stick, anything you can use for clean and jerk.

Warm up

3 rnds

1 min hip swings

1 min Plank

1 min pvc OHS


Clean drops and jerk

Build to work out weight


1 min Squat Cleans 95/135

1 min Push Jerks

2 mins Squat Cleans

2 mins Push Jerks

3 mins Squat Cleans

3 Mins Push Jerks

Score = Total reps

Cool down

Shoulder circles

Calf raises

Wrist stretch

Downward dog

Child pose