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: 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
Guard Your Gates: Not Everything Deserves a Place in Your Space
"Be careful who and what you let into your space. Not everyone is worth your presence." – Ledisi
Thought of the Day
Shout out to the Empower members who took on the Unbeatable Warrior event this weekend! We had four members—Viper, Roxy, Sandman, and Sable—all complete the six-hour event. It was at the first event, about three years ago, that I took on the twelve-hour version alongside SealFit staple, Viper. That experience had a huge impact on my mindset training.
As many struggles have come up since that event, it really helped me put things into perspective and taught me to always be on a mission of letting more of the good in than the bad. It hasn’t always worked out perfectly, but I am still a work in progress. It’s important to maintain a growth mindset rather than fall into the trap—like so many do—of staying the same.
Yesterday, for the second day’s training, I was able to stop in for the morning mindset session. It was great to say thank you and catch up with two of the coaches from my SealFit event. I appreciated the chance to thank them for the lessons and reflect on how I’ve used those lessons over the last three years.
Also, the founder of SealFit, Mark Divine, was there. I discovered him on CrossFit.com back in 2008 and have been inspired by him ever since. During the session, they asked the whole group: How do you start your day? What are you letting in?
I’ll admit, at 4:20 in the morning, I don’t always start with pure gratitude or box breathing. But I’m better than I used to be. I used to begin my mornings by checking emails or scrolling through social media, often seeing some garbage news that would set me up for a rockier day.
Now, after that presentation, I’m encouraged to start my mornings with a more deliberate practice—even on those really early days.
Take a moment right now to feel gratitude. Not just describe it in words, but actually experience it. Things might not be perfect for you at the moment, but acknowledge how far you’ve come—or the opportunity you have to make things better.
Over the past three years, I’ve faced many trials. But overall, things are significantly better and moving in a more positive direction.
Today—and for the rest of the week—focus on the gains you're making and working toward.
What you let in matters.
Tuesday
1. 1. 30 T2B
20 Lateral burpees
10 alt db snatches
24 T2B
16 lateral burpees
8 alt db snatches
18 T2B
12 lateral burpees
6 alt DB Snaches
50/75#
2. 2. 7rnds every 4minutes
200m run
3. 3. 14 minute amrap
7 HPC
7 Front squats
4. 4.Back Squat
5-5-5-5-5
5. 5. 40 minutes Slips
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
Contact Us
© Copyright 2025 | Design by Zen Planner