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
Real Friends, Real Growth: Why Teamwork Matters More Than Ever
“The truth is that teamwork is at the heart of great achievement.” – John C. Maxwell
Thought of the Day
One of the coolest things to see in the empower youth programs is all the teamwork and friendships that are being made. It can be from simple things like joking and helping each other, to bigger moments like birthday party invites and deep, heartfelt conversations. We’re so lucky to have a great and supportive community. Watching the youth programs, it’s clear they’re truly growing together. There’s no worry that these children won’t understand the importance of teamwork or build strong social skills.
Nowadays, with so much communication happening behind screens, training and sports often become the primary source of real social interaction and teamwork. In our Varsity, Junior Varsity, and Homeschool PE programs, the games, training, and workouts are the glue that builds strong bonds and promotes collaboration. The biggest win is watching a child who was nervous on day one jump right into a meaningful conversation with a friend—no hello, no small talk, just straight into what matters. For a generation often glued to screens and hesitant with face-to-face interaction, these moments matter.
Some of the high schoolers in our programs have been with us since kindergarten. It’s amazing to see the young people they’ve grown into. Having a teenager can be tough—especially when you see them isolating or losing interest in things they used to enjoy. If you’re concerned about your child, make sure to find an activity and a strong group of peers to support them. The Empower youth programs might be just the right place to help them grow and break out of their slump.
Thursday
Active shoulders:
1 min wall angles
1 min chest stretch, left and right
1 min elevated triceps and lats stretch
2 min on the rower
1 min single under
1 min double under or attempts
The focus will be bar muscle-ups.
We have included double-unders and rowing in the warm up session.
Bar muscle-ups and progressions
Open up your chest: you will notice this when see a wider full circle
how to read the number on screen
leg drives
H: 15 For time: (Time cap 35 min)
150 double-unders
45-calorie row
15 bar muscle-ups
120 double-unders
36-calorie row
12 bar muscle-ups
90 double-unders
27-calorie row
9 bar muscle-ups
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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