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
April Youth Program Updates
Happy Spring Break Everyone!
I hope everyone is having a wonderful spring break this year. Whether you are staying home or off on an adventure, the youth program is still running classes through the break and has been busy getting ready for April programs.
All the classes and descriptions can be found here at: Empower Youth Fitness and Development
Varsity: Ages 13-17
Days: Monday and Wednesdays
Time: 4-5pm
Junior Varsity: Ages 8-12
Days: Tuesday and Thursdays
Time: 4-5pm
Homeschool PE: Ages 9-18
Day: Wednesday
Time: 3-4pm
Personal Training: Available on request for your youth athlete. Contact Coach Leon for more information and booking sessions. [email protected].
Announcement from Coach Barb (OG)
It is with a heavy heart that I will be stepping down as Empower Youth Director and Head Youth Coach. I will be coaching classes until March 31st. The reins will be passed onto Coach Leon who will continue to lead our awesome group of coaches and assistant coaches that make our program so well rounded and strong. I will miss all the athletes that have crossed my path and I feel very fortunate to have had the opportunity to be a part of their lives for the past 3 years.
Wishing everyone all the best!
Sincerely,
Coach Barb (OG)
Thursdays Workout
From Timberwolf
I finished at the 4th round, 9 bench presses and 4 rope climbs, with a time cap of 25 min.
Weight used for the bench press was 85 lb barbell, which is 10 lb lighter than the intermediate weight.
My bench press weight is not impressive, and thus I picked up a weight that I can handle for 5-6 reps when fresh.
Programming for the group class:
H: 00 - 02 Intro (2-3 min)
H: 03-10 Warm up (7 min)
Active shoulders with a band
Active back muscles: ring rows and scapular pull ups
Stretch the chest
Mobilize hip muscles:
The greatest stretch
The second greatest stretch
90-90 and kneel up
Floor bridge
H: 10-24 Tech (14 min)
Rope climb
From CrossFit HQ
Bench press/floor press with barbell or dumbbells
Build up to the workout weight
H: 25 WOD
For time:
18 bench presses
1 rope climb to 15 feet
15 bench presses
2 rope climbs
12 bench presses
3 rope climbs
9 bench presses
4 rope climbs
6 bench presses
5 rope climbs
3 bench presses
6 rope climbs
♀ 125 lb
♂ 185 lb
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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