Empower

18/07/2025

One concept the CrossFit Level 1 Training Guide spends a lot of time on is deceptively simple: “What is fitness?”

At first, it seems like an easy question. You might say it’s about being strong, having endurance, or just “being in shape.” But once you really start to unpack those terms, you realize how vague they are. What does strong mean? What kind of endurance? Compared to who?

Greg Glassman, CrossFit’s founder, pointed out that despite the size and influence of the fitness industry, there was no universally accepted, working definition of fitness. No way to objectively say, “This person is fitter than that person.” It was often based on looks, arbitrary metrics, or specific sport performance.

CrossFit changed that.

https://empowereverybody.com/post/what-is-fitness-a-crossfitters-perspective

17/07/2025

Here at Empower we celebrate every win!! Throwback to our June Personal Best board 👏🏻👏🏻👏🏻👏🏻👏🏻

17/07/2025

Simple Summer Chickpea Salad Bowl by Shades!!

You can whip this meal up in two seconds!

1 can chickpeas (rinsed)
1 cup cherry tomatoes (halved or quartered)
½ cucumber (diced)
¼ red onion (minced - optional, I leave out if taking to work)
Juice of 1 lemon
2 tbsp olive oil
Salt + pepper
Optional: fresh herbs, crumbled feta, shredded chicken. Increase the vegetable content by serving over shredded lettuce.

Come read more from Shades on our blog post today and find tips on how to maintain summer fitness ☀️Click on the link in our bio➡️

16/07/2025

Which group class photo do you like?

16/07/2025

Lift Over Forty starts Aug 3rd with only 3 spots left‼️

Click on the link in our bio and book your spot before early bird pricing ends on July 20th ➡️➡️

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16/07/2025

https://empowereverybody.com/post/fitness-in-the-wild-a-simple-template

Follow this basic template to stay strong and energized this summer!

15/07/2025

Sunday group class

15/07/2025

Are you in the same place you were a year ago? Growth requires challenge—inside and outside the gym. Aim for 1% better each day.

👉 Click the link in our bio to read more from The Touch: One Year Stronger.

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13/07/2025

Benchmark CrossFit workout the Filthy 50 (aka Chuck Norris, aka the Santa Cruz 500) is always a fan favourite. Ten stations, 50 reps of each movement. It takes up all the gym space and the full hour (at least for most of us).

To get the class through, coaches will start everyone at different stations and have you circulate through in the designated order. Scaling options for each movement will be available, just ask your coach for suggestions.

The only warm up time we can allocate to this is a quick run through each station so you get a few reps of each before the workout starts. That’s why it is important that you show up 10 minutes early to get through the Empower Champion’s warm up in advance of the workout. DO NOT try this one cold.

Elite athletes can certainly get all 500 reps done inside the hour but, if that does not describe you, we suggest completing the Dirty Thirty which is 30 reps per station for a total of 300 reps. This is a really good novice or intermediate option as it allows you to experience the variety of movements offered in all ten stations of the workout without the overwhelming volume.

Good luck and have fun!

https://empowereverybody.com/post/prepare-to-get-dirty

13/07/2025

Celebrating Personal Bests on a Thursday 💪🏻💪🏻

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