Specialty Programs
TARGETED PROGRAMS TO
Achieve Specific Goals
Goal-focused programs designed to build specific skills, strength, and confidence — whether you’re an existing member or brand-new to Empower.
Looking for a more focused way to train? Our Specialty Programs give you targeted coaching, structured guidance, and a clear path toward a specific goal — such as training for a fitness event, building strength at a new stage of life, leveling up your endurance, or improving your nutrition.
Some of our specialty programs are offered monthly, some run 4-8 weeks, and others are one-time workshops. Most programs are open to both Empower members and non-members, making them a great place to start your fitness journey or complement your current routine.
New programs are added regularly, so check back often for updates. To stay in the loop, follow us on Instagram, Facebook, or TikTok.
Early bird rate ends December 31
Saturday, January 10; 2:00-4:00
Rowing Technique Clinic with Coach Paul
Unlock more power, efficiency, and confidence on the rower. In this two-hour clinic, Coach Paul will break down the elements of a strong rowing stroke so you can move faster with less effort—whether you're aiming to crush your next CrossFit WOD or prep for an upcoming Hyrox race.
You’ll learn how to:
Optimize your drive sequence for maximum speed
Dial in proper body positions for greater efficiency
Maintain technique under fatigue
This clinic blends hands-on drills, technique practice, and personalized feedback so you walk away rowing better than ever.
Who it's for
All levels welcome—newer athletes, seasoned CrossFitters, and Hyrox competitors alike.
About Coach Paul
Led by Coach Paul, whose rowing background and technical approach make him the go-to coach for mastering the rower.
Limited time special offer: Sign up for Jan & Feb, get March free!
Start anytime
Tuesdays and Fridays, 7:00-8:00 am
Engine Build
Build Your Engine. Power Your Performance.
Whether you’re training for an upcoming Hyrox, eyeing another endurance challenge, or simply want to feel fitter and more powerful in everyday life, the Engine Build program is for you.
You don’t have to be an Empower member — or even a CrossFitter — to join.
This program is open to anyone seeking structured, science-based training to enhance stamina, strength, and endurance in a supportive small-group setting.
What to expect
Each 60-minute class blends functional strength work with high-intensity circuits and heart-boosting cardio intervals. You’ll learn how to:
Build sustainable strength that holds up through long workouts
Improve pacing, breathing, and recovery strategies
Increase endurance across running, rowing, and other efforts
Develop the resilience and grit to stay consistent under pressure
Who it's for
This program is perfect for:
CrossFitters who want to sharpen their endurance engine
Hyrox or other event athletes preparing for upcoming competitions
Non-CrossFitters looking for a motivating, coach-led approach to conditioning
Everyday athletes who want to feel stronger, fitter, and more capable in and out of the gym
All workouts are scalable — no prior experience required.
How it's different from our CrossFit Group Class
Unlike regular Empower group classes that target general fitness across broad time domains, Engine Build focuses specifically on aerobic and muscular endurance — the ability to sustain power output over time.
You’ll spend more time on longer intervals, sustained efforts, and strategy-based conditioning than you would in a standard WOD, making it the ideal complement to your weekly training.
Limited time offer!
Starting January 2026, Engine Build will move to a month-to-month format, with automatic renewal unless you cancel by the 25th of the month.
Special Offer: Sign up for January and February, and get March free!
About Coach Paul
As a former collegiate rower, Coach Paul knows exactly what it takes to build power, pacing, and endurance. Combining his CrossFit Level 1 and NASM Personal Trainer certifications with practical experience in endurance programming, Paul specializes in helping athletes of all levels develop the engine needed to perform their best — in the gym, on the course, or in life.
Next session starts January 9
Fridays, 5:00-6:30 pm
Early bird pricing ends December 31
Fight Fit
Are you a combat sports athlete who's looking to increase your fitness and stay injury free?
This program is here to keep you on the mats and in the ring—whether you're a practicing combat sports athlete or just want to see what functional training for combat sport looks like.
Fight Fit will combine years of martial arts and fitness training to keep you feeling strong and moving forward in your martial arts and sports journey.
Coach Leon competes in Judo, Jiu Jitsu and CrossFit and is the Global CompNet Champion in 2023 and third place at Canadian Judo nationals in 2025 after 15 years away from Judo competition.
We will share with you training that will make you better and keep you training and competing.
This is a 6-week program.
Learn more about Coach Leon.
Early bird pricing ends December 31.
Fine-tune your lifts — from anywhere.
Lift Lab — Online Weightlifting Tune-Up
Whether you’re chasing your first smooth clean or refining your snatch for competition, Empower’s Lift Lab: Online Weightlifting Tune-Up gives you detailed, coach-led video feedback to help you move better, lift more efficiently, and stay injury-free.
How it works:
Register Online - Note: once you’ve registered, you’ll receive detailed instructions on how to film your lifts for the best results.
Film your lift — snatch, clean, squat, jerk, or any major movement — following our instructions
Submit your video to Coach TimberWolf.
Within a week, you’ll receive a 5–10 minute personalized video review breaking down your technique, pinpointing areas for improvement, and providing drills and cues to help you put feedback into action.
Perfect for athletes at all levels who want to:
Increase efficiency and power in every lift
Identify and correct movement patterns before they lead to injury
Build confidence and consistency under the bar
Get professional coaching without booking a full personal training session
Everything happens online — clear, detailed, and designed to make your next lift your best one yet.
Note: once you’ve registered, you’ll receive detailed instructions on how to film your lifts for the best results.
About Coach Yue Rachel Diao (aka. Timberwolf)
Rachel is a Ph.D. candidate in timber engineering at UBC and a CrossFit Level 1 coach whose passion for strength training grew out of her research. With a scientist’s eye for detail and an athlete’s love for movement, she brings both precision and empathy to her coaching.
Sign up now to submit your lift for review.
Starts monthly
Sundays, 11:00 am to 12:00 pm
Coach: Amy Freeman
Lift Over Forty
Build your strength with Empower’s all-levels-welcome Sunday lifting series for women 40+. This program helps you build muscle and vigor for life in a focused, supportive environment.
Why Strength Matters
As we get older, staying strong takes intention. Strength training supports muscle, bone health, metabolism, and energy—so you can keep doing what you love.
What's Included:
Focused workouts that build strength through foundational lifts: squat, deadlift, press, and push press
Personalized coaching with progressions for all levels
A community of like-minded women working together
Weekly support, check-ins, and practical fueling tips and mindset strategies to help you stay consistent and feel your best
Spots are limited to 10 women. No membership required.
This is a month-to-month program. You can stay automatically enrolled to keep building your strength or opt out by the 25th of each month.
This program is currently full.
Start anytime!
Mondays & Thursdays, 7:00 to 8:00 pm
Coach: Amy Freeman
Fit Over 40
This group fitness class runs Monday and Thursday nights from 7pm to 8 pm and promises a high octane 40-minutes of guaranteed sweat plus a 10 minute warm up and cool down.
Start wherever you are at—no judgement or previous experience required. This program will kickstart you back into action no matter where you are starting from!
No membership required.
This program is currently full. Sign up to be notified when new spots open up.
CLIENT STORIES
From Our Members
Community and longevity
"Since joining Empower, my perception of CrossFit has entirely changed. The community is really incredible and it's so exciting and inspiring to see everybody in all age groups excel and do really incredible things. For me, Empower means community and longevity."
- Empower member Laura R., aka "Organa"
Brings value to your life
"I have tried other types of gyms before joining Empower, and I really appreciate the dedication and sustainability of the group classes. You have to show up. You have to do the same workout as everyone else. And you have to finish. I really like that part of CrossFit, and it brings a lot of value to my life."
- Empower member Mehdi S., aka "Maxim"
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