As the PP said, there really isn't an "off season" per se anymore, but there are more or less busy times. So how important it is to have a wait time app or a touring plan, depends specifically on when you are going. Based on your date, I'm thinking your arriving on Monday, 2/9. This is before President's Day (2/16) weekend, so the crowds should be on the lighter side.
For me, I do have a few of the free wait time apps on my phone so that I can get a sense of the wait times, but I don't rely on them heavily. Most of the apps rely on in-park guests to provide wait times (plus you don't know if people are putting in the wait times on the sign board at the entrance or the amount of time they waited in the line or something else entirely). So, if lots of folks are using the app, it's more likely to up-to-date, but if not a lot of folks are using it, then it might not be as accurate. If someone posted a wait time 15 minutes ago, that might be accurate. If the last data point was from 2 hours ago, that might be less useful. So I use multiple apps to compare and get a sense of the wait times, but I don't rely on them heavily to plan where to go next.
I know to get to RRSR right away and same with the A & A meet and greet, oh and I suppose head to the parade what about 30 minutes ahead? Is there anything else I should plan in the off season?
RSR is a mixed bag and it depends on whether you plan to ride TSMM or not. TSMM does not have FP, so the common advice is to head straight to TSMM at rope drop (assuming it's not an EMH-morning for DCA), then come back for a RSR FP or use RSR's single rider line (SRL) if everyone is old enough and you don't mind riding separately. The RSR FPs now last longer into the day than before because they do not allow guests to line up pre-park opening to get one and they are now connected to the rest of the DCA FP system. If you don't care about TSMM, then heading straight to RSR at opening is a popular plan (try using the wide right technique if you're there pre-opening).
For the parades, that's kind of a mixed bag. I would think 30 minutes should be plenty for the Soundsational Parade. I was stunned to see guests lined up over an hour before the Christmas parade started on a weekday in mid-November (another less-busy period). Still, I think Sounsational is not as popular (because it runs for more of the year), so I would think 30 minutes should be fine.
As the PP said, there is no park-wide free wifi. Some locations may be able to pick-up open signals from surrounding businesses, but nothing that I'd consider reliable. If you won't want to use a wait time app, there are the wait time boards in each park (DL's is near Jolly Holiday on Main Street and DCA's is near Carthay Circle on Buena Vista Street). Those will give you the wait times for select attractions in that park.