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: April 2
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.
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.
Youth Fitness Program Calendar
Our Coaches Talk About How We Empower Youth Athletes
From Struggle to Strength: Be the Reason Things Get Better
“Whether you stay six weeks, six months, or six years—always leave it better than you found it.” – Jim Rohn
Thought of the Day
For long-time blog readers, you know a common theme for me is leaving things better than I found them. As a coach, I believe this mindset is essential. With clients, the space, and even the culture—we strive to leave things better. If we’re solely in it for ourselves, to look a certain way, or for some acclaim, we won’t be very successful.
I was reminded of this at an Easter event on Friday. While walking around, I saw adults and youth athletes I’ve worked with in the past. It was nice seeing them all grown up and remembering some of the movements they struggled with as younger kids. It’s really cool to see someone you coached out in the world, living their life and thriving.
Over the weekend, I was also fortunate to teach a Judo class at my Jiu-Jitsu gym. It was fun seeing those hard-core athletes show up on a long weekend—and watching families do a sport I love, together. It doesn’t need to be a huge, life-altering thing, but today, show up with the intention to leave things better.
On a larger and more impactful scale, we can apply this with our children and other family members. It’s easy to go through the motions and not be intentional day-to-day. But through your actions and example, you will make a lasting impact that leaves them better.
Regardless of the situation or the hardships, you always have the ability to choose how you show up. Will you let them off the hook when things get challenging—or will you teach them grit? Will you show up only when it’s easy—or will you demonstrate how to thrive through adversity?
In the gym, it’s tempting to cherry-pick workouts and only show up when you’ll look good. But sometimes the best example—and the best way to grow—is during the tough moments. The times when all the cards feel stacked against you may be your greatest opportunity to make something better.
Whether you’re here for a long time or a short time—make it count. Strive to leave yourself, those around you, and the places you frequent better. Today, will you continue to go through the motions—or are you committed to actively leaving things better than you found them?
Monday
Warm up
2 rnds
Calf raise
KB bent over row
Gait bugs
KB RDL
Step over/ Jump overs
Tech
Deadlift
Box jump
Cal Bike
Wod
50 Box jumps 20/24”
40 cal bike
30 Deadlifts 155/225#
40 cal bike
50 Box jumps 20/24”
Cool down
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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