Are you familiar with our Youth Athlete Development Program? Check out Elev8 Today!

What is Elev8? Elev8 is a comprehensive strength and conditioning program for youth athletes ages 13-17 offered as part of the Empower Youth and Development Program. 

This high performance program is designed to challenge your child in all aspects of physical training, from cardiovascular/respiratory endurance and stamina to strength, power,speed and agility. In addition, we focus on developing strong self-esteem and confidence with both individual and team building workouts. 

Why Elev8? Whether you have an athlete in off-season, pre-season, regular season, post-season or club and special leagues, your athlete can benefit from our cross training, injury prevention and mobility exercises. Many sports have repetitive movements, like throwing a baseball or swimming freestyle. Here at Empower we focus on creating good balance and strength through the core, hip, knees, ankles and shoulders. We take injury prevention very seriously and want our athletes to stay healthy and free of any setbacks in their sport.

If you are a parent who has a competitive athlete that needs non-specific sport training, follow the link for more information or contact Coach Barb at [email protected]. 

If you have a child that is not quite ready for the competitive level but you are looking for a well-rounded curriculum, check out all our programs at Empower Youth Fitness and Development


See you at the gym!

-Coach OG

Thursday's Workout

Come join us for challenging chipper of pushups and front rack walking lunges!

Partner Warm-up | 10:00

Rounds 1 and 2:

Partner A: 50-ft walking lunges

Partner B: Spiderman stretch + reaches

Rounds 3 and 4:

Partner A: 50-ft double dumbbell walking lunges (light load)

Partner B: Push ups to down dog

Rounds 5 and 6:

Partner A: 50-ft double dumbbell front-rack walking lunges (moderate load)

Partner B: Reverse lunges

TECH | 3:00

Demo: push ups and front-rack walking lunges

Specific Warm-up | 10:00

Front-rack lunge steps Building to workout weight | 7:00

Note: For those doing this workout as prescribed, you will be using a barbell, but members must establish how many lunge steps needed to complete 50-metres. This will be performed on the lifting platform.

Push-ups | 3:00

Note: Establish a scaling option if normal push-ups are not yet possible.

WOD | TC: 30:00 | Target: 21:00

RX:

3 rounds for time of:

50 push-ups

50-meter front-rack walking lunge (approx. 7 x 25 ft.)

♀ 75 lb

♂ 115 lb

Intermediate option:

3 rounds for time of:

30 push-ups

50-meter front-rack walking lunge (approx. 7 x 25 ft.)

♀ 65 lb

♂ 95 lb

Beginner option:

3 rounds for time of:

20 push-ups from the knees

25-meter bodyweight walking lunge (approx. 4 x 25 ft.)

Cooldown | 5:00

Crocodile breathing

Scorpion stretch

T-spine stretch

Quad stretch

Figure 4s