Online CrossFit programming designed specifically for Women. Training that enables Women to take control of their bodies and achieve their goals.

Strong Women Can
Change The World

Our mission is to inspire women to embrace their bodies, approach their hormones with confidence, train to minimize their weaknesses, and improve their mental and physical strength through our challenging and educational programs written for all skill levels.

Our program includes full access to coaching support and an amazing community of bad-ass women!

Gain Confidence
Change Your Mindset
Feed Your Body
Take Control of Your Training
Navigate Hormonal Changes
Be Part of a Community


1. Sign Up

$39.99/Month - First 14 Days free

Our online CrossFit Programming is designed for the specific needs of female athletes - from Beginner to Competitor with access to 5 different levels. Sign Up and start training today.


2. Download The App

Add SugarWOD to your phone and start using the programing right away!

Download on the App StoreGet it on Google Play

3. Join The Community

Curious about what being a CFT athlete is all about? Join us in our Private Facebook Group. Here you can gain access to coaching tips, nutrition guidance, as well as see a lot of how we program! As a paying member you will gain access to our private Circle Community - with nutrition courses, movement feedback, and more!


First 14 Days free

ACCESS tO ALL 5 Levels

Minimal Equipment

For athletes traveling or with limited equipment.

  • 45 to 60 minutes
  • All Workouts are Modified
  • No Gym Access Needed
CrossFit - 60 Minutes

For all types of athletes, especially those new to CrossFit.

  • 60 minutes
  • Scaling options are provided
  • Equipment needed - barbell, pull-up bar, dumbbells, at least once piece of cardio equipment (rower, assault/echo bike, ski erg)
CrossFit - 90 Minutes

For Athletes familiar with Crossfit, with a focus on learning Complex Crossfit Movements like muscle-ups, handstand push-ups, and handstand walking.

  • 60-90 minutes
  • Scaling options are provided
  • Equipment needed - barbell, pull-up bar, dumbbells, at least once piece of cardio equipment (rower, assault/echo bike, ski erg)
Competitors Track

For Athletes wanting to become competitive in the sport of CrossFit. Advanced skills such as muscle ups as well as heavier barbells programmed.

  • 2-4 hours per day
  • Scaling options are provided for intermediate athletes (*must be able to perform muscle-up transitions)
  • Equipment needed - barbell, pull-up bar, rings, kettlebell, dumbbells, at least once piece of cardio equipment (rower, assault/echo bike, ski erg)
Level M

For Athletes in the later stages of perimenopause, menopause, and post. Focusing heavily on compound lifts (squats, deadlifts, presses, strict pull-ups). Learn more about Level M here.

  • 60-90 Minutes
  • Scaling options are provided for beginner to intermediate athletes
  • Equipment needed - barbell, pull-up bar, dumbbells, at least once piece of cardio equipment (rower, assault/echo bike, ski erg)



First 14 Days free


CrossFit Accessory Programming is designed for the specific needs of female CrossFitters. We refer to this program as “all the extra stuff you need to be doing” while participating in regular CrossFit Workouts (WODs).

Get stronger at pull-ups, work on your gymnastics, build strength and confidence with the Olympic lifts. The program is broken up into two specific tracks, gymnastics and lifting/strength accessory.

30-60 minutes 3 to 5 days a week
Pulling, core strength, grip strength, and gymnastics
For any CrossFit athlete

two WEEKs

Don’t miss out on 14 days of free CrossFit Training

We are Athletes,
CrossFitters, and Coaches!

Whether you want to take your Crossfit Training to the next level or simply compliment your current CrossFit routine. Find out what your body can do through our unique programing structure and find a community of like-minded women.

Shawna Norton

Nutrition Coach/Crossfit Coach

Crossfit Level 1 Trainer
Precision Nutrition L-1
B.S. Kinesiology

Rodrick Lopez

Head Programmer/Crossfit Coach

Crossfit Level 3 Trainer                            BS Kinesiology                                                          

Michelle Vicino

CrossFit Coach/Running Coach

CrossFit Level 2 Trainer
CrossFit Running
Advanced Coach Concepts
YTT 200

Domonick Sena

Coach Intern

CrossFit Level 1 Trainer


Try the 4 to 8 week Programs we’ve created either from previous cycles or based on what we’ve found lots of female athletes struggle with!

Learn More


Here are some commonly asked questions. If you can’t find your question here, please reach out to and we will get back to you soon.

How do I access the programming?

Once you sign up you will be given a link to create a Sugarwod account. This is where all of the programming will be posted each week as well as where you will enter your scores so you can compete with your fellow athletes!

What kind of equipment will I need?

90% of our programs can be completed with 1 set of dumbbells and a barbell. In order to complete every program, we suggest having access to a box, squat rack, rower/bike, and rings. Regardless, we offer substitutions for any exercise in the program requiring equipment you don’t have access to via our members-only Facebook group.

How long is the programming?

As long as you have a membership you will continuously receive programming! Our coaches program in 6 to 8 week cycles which include a “deload week” between weeks and a transition week the week before the next cycle.

How long is each session?

Training sessions vary by level. Minimal Equipment ranges from 45 - 60 minutes. Level M can take anywhere from 60 - 90 minutes. Competitors may take up to 2 - 3 hours depending on what is programmed.

Do I need to be in shape to start CFT?

No! CFT is designed for women of any physical activity background, whether you’re a former athlete or someone that has never had a regular workout routine! We have 4 levels of programming starting with modifications catered towards beginners leading up to advanced gymnastics and weightlifting. All 4 levels are accessible by all members!

How many days a week will I be training?

Our programming is written for 5 days of training with 2 days of full rest. The rest days are preprogrammed for Thursdays and Sundays, but it is common for members to rearrange their workout schedule to coordinate with their personal schedule.

What kind of Nutrition Coaching will I receive?

We have multiple ways to support you in learning to fuel for training and for life! Via the Circle Community (our private online community). There are two different courses to help you learn all the things you need to eat for training, recovery, strength, and if you're seeking to make body composition changes. We also have a daily check in system via Sugarwod as well as an entire section of the Circle community dedicated to nutrition talk (with help and support from Coach Shawna!)

What if I already have a Sugarwod account?

You can have multiple gym accounts under Sugarwod.

Do I have to have access to a gym to follow this program?

You will need access to rings, a rig (pull-ups, bar muscle-ups), and a place to do barbell work.

Do I need CrossFit Experience before starting this programming?

We generally suggest you have at least 6 months to a year of CrossFit prior to starting this program (depending on previous athletic experience). We would like you to have a solid grasp of the terminology, an understanding of the Olympic lifts, as well as the capacity to train by yourself.

Do I need to be able to do muscle-ups or advanced gymnastics?

Absolutely NOT! This program is designed to help you GET these things while also helping the more advanced athletes IMPROVE on these things. We offer scales and modifications for every level.

What if I can’t do an exercise listed in the WOD?

Don’t worry about it! We provide access to videos of EVERY exercise we program on our youtube page. We also have a scheduled weekly zoom meeting that is open to all members to meet with the coaches to ask questions and get answers. We provide modifications for all our workouts to allow both beginners and experienced athletes to train together.