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
How to Motivate the De-conditioned Youth Athlete
Motivating a de-conditioned youth athlete to start exercising can be a tricky task, but it all begins with understanding where they’re coming from. If they’ve been out of shape or have never been fully active, jumping straight into intense workouts can feel overwhelming and lead to frustration. One of the best ways to approach this is by keeping things fun and focusing on small, achievable goals. Rather than emphasizing the need for hard-core workouts, start by making exercise feel like play. Try activities they enjoy, like playing a sport or engaging in a game-based workout. By shifting the mindset from exercise as a chore to something that’s enjoyable, you can help build a more positive relationship with physical activity.
A key factor is also creating an environment of support and encouragement. Youth athletes, especially those who are de-conditioned, can feel self-conscious or discouraged if they struggle compared to their peers. As a coach, parent, or mentor, offering constant praise for effort—rather than just results—can go a long way. Recognize the progress they make, no matter how small, and celebrate it. This boosts their confidence and helps them see that improvement is possible with consistent effort. Setting up a gradual training plan that emphasizes incremental improvement also helps them see that they don't have to be perfect right away, which can make the process less intimidating.
In addition to the fun factor and support, making exercise a social activity can help keep a youth athlete engaged. Whether it’s joining a team, finding a workout buddy, or participating in group activities, socializing while exercising helps build a sense of community. The motivation to show up and perform is often stronger when there’s a sense of accountability to others. Ultimately, the goal is to build healthy habits that will last, not just to get them fit. Helping them find their "why" and making the process enjoyable is the best way to foster a long-term commitment to fitness.
If you are looking for a safe space for your de-conditioned child to begin their fitness journey, come check out Empower Youth. For more information follow the link: EMPOWER YOUTH!
Happy Spring Break to all our Youth Families!
-For those of you still around, we will be running all our regular youth classes.
See you at the gym!
-OG
Thursday’s Workout
Coach Timberwolf says:
From my experience and the results:
3 rounds and 28 burpees. Approximately 6 min per round.
Be patient when doing this workout. Control your heart rate and get ready for 25.3
H: 00 - 02 Intro (2-3 min)
H: 03-10 Warm up (7 min)
Shoulder stretches
Dynamic leg stretches before running:
Knee to chest, leg cradle, pull quads, open hips inside and outside, inverted hamstring
Pre-Workout Dynamic Stretching Routine
H: 10-24 Tech (14 min)
Burpee
Kettlebell swing
Shuttle run
H: 25-45 WOD
Complete as many rounds and reps as possible in 20 minutes of:
30 burpees
20 kettlebell swings
10 50-foot shuttle runs (25 feet out and 25 feet back)
♀ 35-lb kettlebell
♂ 53-lb kettlebell
H: 45-50 Scoring and cooling down: 5 min
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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