“Find a group of people who challenge and inspire you, spend a lot of time with them, and it will change your life forever.” – Amy Poehler

Special Thought of the day by Volt 

To the coaches and staff – thank you for the guidance, the programming, your commitment to the athletes, and all the behind the scenes work that I don’t see that keeps the gym running. You make the gym a special place!

To my fellow athletes – thank you for creating and being part of a community of people rooting for each other to succeed and for helping a newbie fall in love with CrossFit!

When I signed up for Empower I got a lot more than I bargained for. I was simply looking to learn some new skills and get stronger. On top of that I found a group of “chaotic and disruptive” (but equally passionate and determined) people who I had the pleasure of struggling and succeeding with day after day. I’ll miss you all!

Over the last 2 years, I’ve so appreciated the camaraderie, positivity, and community spirit fostered at the Empower, especially on the heels of the pandemic where many of those elements felt strained.

I plan to continue my CrossFit and fitness journey after I move and I’m extremely grateful to Empower for getting me started. If you’re ever visiting the Sunshine Coast, please don’t hesitate to reach out for an activity, a beverage, or just a hello.


Last workout of 2023

Sunday will be the last workout of 2023. I hope you are ready for a couplet of dumbbell snatches and wall balls. This one with all the holiday eating and drinking was a little harder than expected. In the first round I was smooth and on a good pace but unfortunately I needed to slow down and pace it differently in the second round. I made it through with only a little bit of an ego beating. But all and all it was very effective and good work.

Our goal for tomorrow is to find a dumbbell weight and wall ball that will allow you to close out the year with a successful workout. We are excited to see you for the last time in 2023.



Warm up

2 rnds

Shoulder pass throughs


Leopard crawl



Plank rotations



DB Snatch

Wall Balls



2 rnds

50 DB Snatches 35/50#

50 Wall Balls


Cool down


  • Leon