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
Junior Varsity
Ages: 8-12
Prerequisites: None
Start date: September 2
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 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.
This program is currently full.
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
Empower 2025 Intramural Champions: Snatch Me If You Can
This year’s Empower Intramural Open Challenge was a battle right to the end, with every team bringing intensity, teamwork, and commitment. It was an extremely close race, and determining the final winner required careful reflection on the fairest way to uphold Empower standards.
Our Week 3 Challenge ended in a draw, with no clear winner, an outcome we hadn’t accounted for in our original design. As we always say, “You win, or you learn,” and this year has given us valuable insights into refining and clarifying future competition structures. We’ve taken notes, and next time, we’ll ensure a more defined tiebreaker process is in place. Subsequently, we had to review all the team points and determine a fair process to select our winner.
Working with the structure we had and after agonizing consideration, we determined that the fairest way to award this year's Intramural Championship was to grant the Week 3 Challenge points to the team that strictly met all Intramural competition deadlines and had the highest level of participation in the Open WODs.
This was a hard-fought race, with teams showing up strong week after week. However, one team stood out: Snatch Me If You Can was the only team to have every athlete complete every Open WOD and they also met each deadline head-on. Those details set them apart and secured their place at the top.
Final Standings:
🏆 Snatch Me If You Can – 1,549
🥈 WodBusters – 1,398
🥉 Kettlebellends – 1,088
A huge thank-you to every Intramural athlete who showed up, pushed themselves, and brought their energy and drive to this challenge. Your spirit makes this community special; we couldn’t do it without you! 👊
Keep training. Keep pushing. You are amazing!
Save the Date: Empower Gala April 5th 3-5pm @ the gym. Details here
Spirit of the Open Nominations accepted until March 24.25 - send to: [email protected]
Wednesday WOD
30-20-10 reps for time of:
Calories on the Echo bike
Perform a 100-meter front-of-body object carry after each set on the bike.
♀ 80 lb
♂ 100 lb
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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