Specialty Programs
Specialty Programs at Empower
Focused training. Clear goals. Real coaching.
Not everyone wants the same thing from their training — and they shouldn’t have to.
Empower’s specialty programs are small-group training experiences built around specific goals, life stages, and interests.
Whether you’re building strength after 40, 50 or 60, improving performance for sport, or working on movement mechanics, there’s a program designed to meet you where you are.
You can register directly for any program below.
Not sure which one fits best? Book a free No Sweat Intro and we’ll help you choose.
A message from Empower Co-Owner Corey
Empower co-owner Corey Lappell shares how our specialty programs help people reach their goals, build confidence, and enjoy training for the long run.
Performance & Conditioning Programs
Fight Fit
Fight Fit is a combat-inspired conditioning program designed to help martial artists and active adults build strength, power, and endurance that actually transfers to the mat or ring.
Perfect for anyone who practices combat sports — or wants smart, high-energy training inspired by them.
🚀 April 3, 2026
📆 Fridays, 5:00-6:30 pm
Strength & Longevity Programs
Strong Over 60
Strength, balance, and conditioning designed for adults 60+ who want to stay active, confident, and capable.
Fully coached. Welcoming. Challenging in the right ways.
🚀 April 1st 2026
📆 Wednesdays, 10:30 am
Fit Over 40
Fit Over Forty is a strength and conditioning class for adults 40+.
The mission of the class is to improve participants’ cardiovascular health and build strength through full-body workouts accessible to all fitness levels.
The training environment is fun and welcoming — please come as you are!
🚀 Starts monthly
📆 Mondays & Thursdays, 7:00 to 8:00 pm
This group is currently full. Please join the waitlist to be notified when a spot opens.
Lift Over 40
A strength-focused program for women 40+ who want to lift well, build muscle, and protect joints for the long haul.
🚀 Starts monthly
📆 Sundays, 11:00 am to 12:00 pm
This group is currently full. Please join the waitlist to be notified when a spot opens.
Skill and Technique Clinics
Rope Flow Seminar
Restore the movement most people lose first: rotation.
Most people spend their days moving forward and backward — walking, running, sitting, lifting — but rarely rotating. Over time, this lack of rotational movement can lead to stiffness, poor coordination, and inefficient movement patterns.
This Flow Rope Seminar introduces the essential patterns behind rope flow, a continuous movement practice that helps restore coordination, symmetry, and full-body connection. Instead of grinding through high intensity, this session focuses on rhythm, timing, and spiral motion — teaching your body how to organize movement more efficiently.
In this 90-minute small-group seminar, you’ll learn the foundational skills needed to begin rope flow safely and confidently. Expect hands-on instruction, lots of practice, and simple progressions you can continue using in your warm-ups, workouts, or recovery sessions.
During the seminar you’ll learn:
Foundational rope flow patterns
Rotational mechanics for the spine, hips, and shoulders
How to improve coordination and left-right balance
Techniques for moving fluidly without tension or joint stress
Because this is a small-group session (maximum 6 participants), you’ll receive individual feedback and coaching to help you quickly understand the patterns and build confidence.
📆 Date: March 26, 2026
🕐 Time: 1:00 – 2:30 PM
📍 Location: Empower Every Body Fitness
About the Coach
Coach Corey Lapell (aka WOD Father) co-owner of Empower Every Body Fitness, has spent decades studying how people move — and how to help them move better for life.
In addition to his CrossFit coaching background, Corey has explored a wide range of movement systems that emphasize coordination, joint health, and longevity. Rope flow reflects that philosophy perfectly: training the body to move rhythmically, rotate efficiently, and reconnect the upper and lower body as an integrated system.
Lift Lab
Fine-tune your lifts — from anywhere.
Whether you’re chasing your first smooth clean or refining your snatch for competition, Lift Lab gives you detailed, coach-led video feedback to help you move better, lift more efficiently, and stay injury-free — without needing to book in-person personal training.
This is precision coaching, delivered online.
How Lift Lab Works
Register online. Once you sign up, you’ll receive clear instructions on how to film your lifts for the best results.
Film your lift. Submit video of a snatch, clean, squat, jerk, or other major barbell movement, following our filming guidelines.
Get expert review. Submit your video to Coach TimberWolf.
Receive personalized feedback. Within a week, you’ll receive a 5–10 minute personalized video review breaking down your technique, highlighting key areas for improvement, and giving you drills and cues you can immediately put into practice.
About the Coach
Coach Yue Rachel Diao (aka TimberWolf) brings a rare blend of technical precision and practical coaching insight. A Ph.D. candidate in timber engineering at UBC and a CrossFit Level 1 coach, Rachel applies a scientist’s eye for detail to every movement she analyzes — without losing sight of the athlete behind the lift.
Her coaching focuses on efficient movement, strong positions, and sustainable progress, helping athletes lift with greater confidence, consistency, and safety.
Register now to submit your lift for review
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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