Welcome to Crossfit Empower

Families are Welcome

Come play with us!

It's not just about the WOD
(Workout Of the Day)

Want to get in the best shape of your life?  Then you’ve come to the right place!

At CrossFit Empower we are committed to helping you reach your health and fitness goals.  CrossFit is a results based fitness program adaptable to all ages and ability levels.  You can do it!

At CrossFit Empower our mean membership age is 45 with members ranging in age from 10 to 85.  Our community is comprised of couples and families pursuing fitness together.  Don’t be surprised to find three generations of family working out together!

CrossFit Empower Group Classes
All Empower classes are led by qualified CrossFit coaches.  Our experienced and passionate team specializes in adapting the training to accommodate your specific needs so that you can safely reach and exceed your fitness goals and have a blast along the way.

Classes are capped at 12 members per session to ensure optimal coaching attention and adequate space to move.  In a class of 12 you may see 12 versions of the same workout as we adapt it to accommodate your individual fitness needs.

Group Class Structure:
1. You will begin with a coach-led warm up
2. Together we will review and practice correct movement mechanics for the day’s work out.  During this time coaches will help you determine the loading, volume and scaling appropriate to your fitness and experience level.
3. Together we will complete the programmed workout of the day
4. The coach will lead you through a cool down

Getting Started: Safety-Efficacy-Efficiency
At Empower we are committed to your athletic success.  To this end we prioritize mastering correct movement mechanics before adding speed and load.  Our 1-on-1 and small group Beginner programs follow a carefully crafted progression from basic through more complex movements designed to help you develop confidence and competence before advancing into the larger CrossFit group classes.  If you are new to CrossFit our beginner classes will reduce your risk of injury and help you build the foundation you need for long term progress.

Aging Better!
Strength loss is the number one factor putting our elderly in nursing homes.  Athletes enjoy protection from the ravages of age and disease unavailable to non-athletes.  An 80-year old athlete is stronger than a 25-year old non-athlete and enjoys greater bone density, immune system function, less coronary heart disease, reduced cancer risk, fewer strokes and less depression.

Your needs and those of an Olympian differ by degree, not kind.  General physical preparedness is as important to the elite athlete as it is to your Grandmother.

CrossFit workouts, like art, are remarkable in composition, symmetry, balance, theme and character.  The choreography of exertion draws from our knowledge of physiological response and the limits of human performance.  CrossFit Empower is the only Vancouver CrossFit gym that exclusively follows the official CrossFit programming. 

World Class Fitness in 100 Words:
Eat meat, vegetables, nuts and seeds, some fruit, little starch and no sugar.  Eat enough to support exercise but not body fat. 

Practice and train the major lifts: deadlift, squat, presses, clean and jerk and snatch.  Master basic gymnastics: pull ups, dips, rope climbs, push ups, sit ups, handstands, holds.  Bike, run, row, swim hard and fast.

Five to six days per week mix these elements in as many combinations and patterns as possible.  Routine is the enemy.  Regularly learn and play new sports.

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Empowered Voices - Words from WOD Father from CrossFit Empower on Dunbar in Vancouver