Unstoppable 20 in 2021
We have just one month and a bit more than a week remaining in the year 2021 so as we approach the finish line, here are the Empower members poised to win the Unstoppable in 2021 Challenge:
Venom, Dauntless, Shine, Magnum, AV, Shades, Smash, HHH, Hard Rock, Sprite, DT, Silk & KMT have all overcome 10 months worth of obstacles to keep themselves on track. 

Hang in there team, you have almost made it!

Apparel Order
Christmas Season is nearly upon us which means it is time to visit the Empower online shop for your holiday apparel order.  This will be your last chance to get your gear with the classic CrossFit Empower logo.  The store will be open Monday November 22nd closing Sunday November 28th.  Please place your order before Sunday!

Our supplier promised delivery before Christmas but this promise was made before recent flooding so at this stage nothing is certain.  We are hoping for the best!

12 Days of X-Mas
Saturday December 11th 8am to 12pm we will be celebrating our 12th annual 12 Days of X-mas event.  It is open to all group class and personal training members and families.  There will be no group classes or PT running during this event as the floor will be taken up by teams completing the 12 Days of X-Mas WOD and by our Christmas potluck table.  Come one, come all.  By Zoom or in person, we hope to celebrate with you:)

Monday WOD
Oh, this is a tough WOD to do in group classes!  I loved this workout but there are considerations that must be made when accommodating a large group with barbells overhead.  The workout is intended to be done with a challenging load which means safe spacing is imperative as athletes will need sufficient room to fail safely.

Bags, gear, puppies, plates, phones and family need to be set aside out of the way to ensure maximum floor space.  If you are using bumper plates you should be lifting on the platform but we can accommodate no more than 4 lifters at a time on the platform.  If you are using lighter weights, we can accommodate you off the platform but we must space you out, orient you and position you so as to have no points of possible collision with walls, windows, equipment, rig uprights or other members. 

For some the snatch will be the limiting factor, for others, the overhead squat.  Whatever weight you choose, you should be able to complete each round unbroken, resting between rounds.  It should take no more than 1-2 minutes per round.  For experienced athletes wanting to challenge themselves, I suggest teaming up with someone of similar ability and taking turns sharing the same barbell approaching the WOD as an E2MOM.  For context, my rounds at 165lbs took roughly 30 seconds apiece followed by a 90 second rest.  This proved a challenging but realistic pace.  A partner could easily have alternated rounds with me without slowing me down at all.

Sharing space will be critical to participant safety and we ask members to be cooperative and follow coaching instruction in bar set up and placement.  We want you to have a great workout AND we want everyone to get through this one safely.  Your cooperation is greatly appreciated!

Warm Up
1 min Air Squats
1 min Shoulder Pass Throughs
1 min Power Snatches
1 min OHS

Tech
1) Power Snatch
2) OHS
3) 1 Power Snatch + 3 OHS until you find your workout weight

WOD
10 Rounds:
1 Power Snatch
3 OHS