Youth Fitness & Development Programs
Empower Your Young Athlete
Give your child, middle-schooler, or teenager the confidence to tackle whatever the world throws at them through fitness and development.
Our Empower Youth Fitness Programs in Vancouver are designed to develop strong, adaptable, resilient athletes with superior physical literacy. These programs are designed to meet the neurological and physiological needs of the each respective age group. Because these functional fitness movements are scalable, the athletes can safely train at their level.
Whether your child is just starting their fitness journey, is playing sports at a recreational level or is an experienced elite athlete, our programs will help them excel.
In the gym your young athlete will develop self-awareness, discipline, focus and perseverance that will help them overcome obstacles outside the gym. We want to help create a passion for fitness that your child will carry with them throughout their lives.
Group Classes, Small Group Training, and 1:1 Coaching for Youth
Choose from any of the following programs or call for a custom option
For athletes aged 13-17
Varsity
Ages: 13-17
Prerequisites: Prior assessment
Start date: Monthly
Our Varsity program includes all weight lifting movements, gymnastics and metabolic conditioning. All weights are scaled appropriately to the correct stimulus and intensity for the athlete. We work on injury prevention and strong core conditioning in addition to providing a positive confidence building environment.
Prerequisites: Coach assessment and approval to ensure you can transition to Varsity classes safely and easily. One-to-one coaching sessions are available if needed to set you up for success in this program.
Register now and we'll arrange for an assessment at a time convenient for you prior to joining class.
For athletes aged 8-12
Junior Varsity
Ages: 8-12
Prerequisites: None
Start date: Monthly
The Junior Varsity group learns all the foundational movements of CrossFit. This includes weight lifting, gymnastics and metabolic conditioning. The PVC pipe is an excellent tool for teaching complex movements like clean and jerks without load until the athlete is ready to handle a barbell. If you stop by during class time you might see us playing games like shoulder tap cone grab or tabata hot potato hollow holds. These games help develop the smaller stabilizing muscles as well as make it fun so the kids work hard without realizing it!
Prerequisites: none at this time. All youth athletes welcome. Athletes who have participated in Junior Varsity can graduate to Varsity level when they age up.
For young athletes on an alternative education path
Homeschool PE
Ages: 9-17
Prerequisites: None
Start date: September 10
Homeschool PE is a CrossFit-based program that incorporates cardio, strength training, and gymnastics movements for complete body conditioning. All weights are scaled appropriately to the correct stimulus and intensity for the athlete.
We work on injury prevention and strong core conditioning in addition to providing a positive confidence-building environment. Best of all, we have fun doing it, by incorporating partner workouts and games.
Early bird pricing ends August 25.
For teams between seasons
Team Training
Ages: 9-18
Prerequisites: None
Start date: Let's talk!
Empower offers dryland training for teams that are coming off the ice, out of the pool or are in between seasons. Bring your team in for strength and conditioning sessions and set them up for success when they return to sport.
Talk to us to set up a training program for your team.
For all athletes aged 8-17
Youth Personal Training
Ages: 8-17
Prerequisites: None
Start date: Let's talk!
Our Youth Personal Training program is custom built to support the needs of your athlete. These custom programmed sessions can be built to support youth athletes in specific sports with a focus on strengthening, injury prevention, and injury recovery.
Personal training can be done 1:1 or in small groups (1:2, 1:3, 1:4, etc.) so kids can train with their friends.
Whether the group class time doesn’t fit your schedule, your athlete works better one-on-one, or your elite athlete is looking for more specific training, we are here to help meet those needs.
Our Coaches Talk About How We Empower Youth Athletes
When Life Gets Heavy, Choose to Play Anyway
“Just play. Have fun. Enjoy the game.” – Michael Jordan
Thought of the Day
In life, and as an athlete, it’s so easy to focus on the wrong things. It might be that person who always seems to have your number, frustrating life events, or simply something out of your control. As a human, I’ve fallen into this trap too many times—focused on the outcome I want (or don’t want), and dwelling too much on past results or events.
Life will get serious sometimes, and there will be less desirable things that happen—but how will you focus on the game and being present?
Over the weekend, after many years, I finally got to take on my dojo instructor course. It was two long days filled with information, coaching, role-playing, and fun. With so much content and experience being shared, it could have been overwhelming for some. But it was so cool to be in a room full of judoka and coaches at various stages in their coaching, competition, and life journeys.
Staying present and supporting the other participants was key. We learned new games, drills, and got to observe different coaching styles and personalities. The days were super long, but they were also incredibly fun—a refreshing step away from everything else. Ask me about it sometime—our antics as role players had one of the course instructors laughing so hard they cried!
At the gym, it’s important that we realize how lucky we are to be there and to be having fun. This goes for coaches, participants, and even spectators. Sometimes, when we come in every day, we take it for granted and forget to play—to enjoy that hour away from work, life drama, and school.
Yes, the workout will probably be hard, but it’s also a great opportunity to be challenged, have fun, and grow. With the recent changes to programming, adjustments to the make-up day schedule, and new toys, we’re excited to make CrossFit fun again and watch our athletes’ development and mindset thrive.
Even on your longest days—when things seem at their worst—remember, we’re here for fun, and to help make your present moment a little better.
Life will get serious sometimes, and there will be less desirable things that happen—but how will you focus on the game and being present?
Tuesday
1. 1. Grace
30 clean and jerks 95/135#
2. 2.4x800m run
Rest as needed between efforts
3. 3. Fight fit A
4 minutes at each station 30 secs on /30 secs off
A. Med ball sit up throw 4#
B. Heavy bag strikes
C. Slam ball 15/20#
D. Aqua bag strikes
E. Battle rope
F. Kick bag
4. 4.3rnds
400m suit case carry 35/50#
30 alt DB Snatches
Infusing Students With a Belief in Themselves
"While Coach Barb’s knowledge and enthusiasm are immediately apparent, it is her unique way of connecting with young people that really sets her apart. Not only does she keep them engaged and interested, but her calm confidence in their abilities infuses them with a belief in themselves. Thanks to Coach Barb’s support, we have seen our teenage son push towards accomplishments he might otherwise avoid. And he loves every minute of it!"
-Chris H.
Transformed Athletic Ability
"My children attend ELEV8 and Varsity classes with Barb (Coach OG). For my younger son, working with Barb has transformed his athletic ability. Barb is an intuitive coach who has supported him in gaining his confidence in the gym and this has transferred to school as well. Both kids look forward to attending their classes!"
-Carmine S.
Empower
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