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 8-12 and 13-17
Summer Varsity
Start date: July 2 and August 6, 2025
Classes run on Monday and Wednesday afternoons from 4–5pm. The programming 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: all senior varsity athletes must have pre-approval or attend a 1:1 session with Coach Leon prior to attending a Varsity class.
This assessment and review of movements allows the athlete to transition into the group setting easily and sets them up for success in the program.
For athletes aged 13-17
Varsity
Ages: 13-17
Prerequisites: Prior assessment
Start date: September 2025
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: September 2025
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: September 10
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.
Early bird pricing ends August 25.
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.
Our Coaches Talk About How We Empower Youth Athletes
Half-Here, Half-Living: The Wake-Up Call to Show Up Fully
“Most important was to remain focused and always have presence of mind.” – Nafisa Joseph
Thought of the Day
We’ve all had that feeling of just going through the motions. This can happen with family, at work, or during your workouts. Many times, we move through life and training as if tomorrow’s effort is guaranteed. We say things like: “I was so busy with work emails today, but tomorrow I’ll make it to family dinner,” or “I only put in half the effort during that session—better luck tomorrow.”
It’s so easy to live in the future or the past, but presence in what you do is a gift, to yourself and to the people you’re with.
I'm now in a space with my kids where I truly enjoy the little things. It could be watching a show, having a deep conversation, taking them to activities—even the bickering—and the list goes on. But this wasn’t always the case. When the kids were younger, I had so many things on my mind that I was always looking ahead to the big moments, and I found it challenging to be present. This led me to neglect some of the smaller things.
Today, your challenge is to be present in the little moments with someone you care about.
In fitness, we often put on our headphones, check emails between sets, or wish our legs weren’t so sore from yesterday’s lunges. But you’re in the gym now. You’ve chosen to take this time away from your family, your work, or other important responsibilities. Rather than complaining, coasting, or phoning it in—how would it feel to put your best foot forward right now? It may not be your best performance ever, but you owe it to yourself and the people who matter to make the most of this moment.
The workout might be hard. There may be a laundry list of things waiting for you after. But this is your time to get the most out of your training.
We often brag about our ability to multitask and keep many things going at once. But this week, try something different: be present with the things that truly matter. Be in the moment.
It will be a gift, to yourself and to those who matter most.
Tuesday
Warm up
2 rnds
Bar hang
L raises
False grip ring rows
Hollow to superman roll
Tech
L climb
Legless climb
Foot pinch
Wod
4 L- climbs
8 Legless climbs
12 climbs
Or
4 minutes L rope pull ups
8 minutes Floor to stand
12 minutes foot pinch practice
Cool down
Accomplish Personal Bests
"Empower has provided our son with a safe and supportive environment in which to test himself, accomplish personal bests and celebrate the results among peers."
-Chris H.
Incredibly Supportive Environment
"Empower has become a gym for our family. The coaches are so knowledgeable and can also scale weights/movements to your fitness level. Smaller group classes allow coaches to ensure all movements are performed safely. It is an incredibly supportive environment which makes Empower Youth unique."
-Carmine L.
Empower
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