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
The Strength to Move On: One Step, One Rep, One Day at a Time
“Life is like riding a bicycle. To keep balance, you must keep moving.” – Albert Einstein
Thought of the Day
In life—just like in a twenty-minute AMRAP—it’s important to keep moving and not get caught up in the past for too long. Thinking, “These pull-ups, push-ups, or squats felt easier five minutes ago,” won’t help you now. Just like during a workout, in life, it’s easy to get stuck in how things used to be or to fall into a cycle of recreating what you don’t want. The key is to keep moving forward and doing the best you can today with the new information you’ve gathered.
As someone who has made many mistakes, I know how easy it is to get down on yourself or wish you could go back in time and do things differently. But all you truly have is today—and the many lessons you've learned to avoid repeating for tomorrow. The good, the bad, and the ugly are all teachers and opportunities to create more of what you want now and in the future. It may be a long journey, but you are wiser and more capable because of the setbacks, breakthroughs, and other adventures along the path. Just like in your current workout—it doesn't matter how things were going five minutes ago or last week. You have your equipment and the present moment.
A week away from Judo Nationals, as sore and beaten up as I feel, I’m so glad I decided to move forward with my judo again. Coming back and adding more combat sports training to my plate seemed sketchy and humbling at times. But the growth—and the ability to do more of what I enjoy—has been worth it. I may not control the outcome, but regardless of how things go at Nationals, I’ll keep pedaling my bike forward and continuing on the path to improvement.
For you, it may not be about returning to combat sports, running a marathon, or making a major life change. But always remember: today is what you have. Keep moving toward where you want to be. Even if the path is winding and scary, don’t stay stuck in the past too long—keep propelling yourself forward.
Tuesday
1. 1. 3 rnds
40 burpees
200 DU
2. 2. Deadlift
5-5-5-5-5
3. 3. 3rnds
12 DB Squat cleans 35/50#
24 T2B
400m run
4. 4. 3 rnds
20 TGU 25/35#
400m run
5. 5. 50-40-30-20-10
Med ball cleans
Med ball push press
20/30#
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