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
Conditioning and skill-focused training for combat sports athletes — and anyone who wants athletic, purposeful training.
Built to keep you strong, durable, and progressing without injury.
🚀 February 6 - March 20
📆 Fridays, 5:00-6:30 pm
Strength & Longevity Programs
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.
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.
🚀 February 11 - March 18
📆 Wednesdays, 10:30 am
Skill and Technique Clinics
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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