Skip to content
  • Your Training Starts Here
  • CROSSFIT
  • STRENGTH PROGRAM
  • LEVEL M
  • 6-8 Week Programs
  • BLOG
  • Peri/Menopause Resources
  • Thorne Supplements
  • Fueled to Perform
  • Mastering Menopause Program

CONDITIONING

STRENGTH/OLYMPIC WEIGHT LIFTING

MORE PROGRAMS HERE

FREE TRAINING

  • 4 Week Push Up Program (PDF)

Follow us on Instagram for all things fitness and nutrition

competitivefemaletraining

💜 CrossFit + Strength Programming for Women by @shawna_norton
… Check out all the programs ⬇️
The Mastering Menopause – Live Pilot Cohort is a 1 The Mastering Menopause – Live Pilot Cohort is a 12-week, start-together fat-loss phase with: • structured deficit + maintenance cycles • weekly live calls • check-ins and adjustments • guardrails around training stress • a real plan — and a guarantee Cost: $399 Yes — this costs more than the self-paced program. And there’s a reason for that. Women in peri and menopause are arguably the hardest demographic to help see meaningful body-composition change — not because you’re doing things wrong, but because hormones, stress, sleep, and recovery all matter more now. Fat loss here isn’t about pushing harder. It’s about structure, timing, and oversight. Quick FAQs: • Different from Mastering Menopause? Same framework, live structure + accountability • Can I keep my own training? Yes, with volume guardrails during deficit weeks • What if I don’t lose 10 lbs? Full refund if requirements are met Sign-ups are open. 30 slots available. Enrollment closes Saturday or when full. Details are in bio. Questions, drop them below!
I’m picking meal prep forever, no injuries, and un I’m picking meal prep forever, no injuries, and unlimited motivation. Which 3 are you picking?
Do you really really really want to get better at Do you really really really want to get better at jumping??! We GOT YOU! So first, you are NOT alone in your jumping struggles - ESPECIALLY getting onto that DAMN BOX! Jumping doesn’t come naturally to a lot of women - for a whole host of reasons (like hypermobility, not strong calves, feet, hips, fear of being off the ground). The cool thing is that just like any movement, with enough practice and strength building you can get better - we PROMISE (even to the point of jumping on the box!!). Here are 6 ways to make it happen ⬇️ 1️⃣ Depth Jumps Depth jumps are an awesome way to work on your jumping muscles in reverse. Just like we do pull-up negatives to build pulling strength, jumping OFF something helps build the muscles you need to jump UP (to be a strong jumper you need to be a strong lander!). Go HIGH on these (and play around with closing your eyes when you step off). 2️⃣ Depth Jump to Tuck Jump Develop the strength to land and then work on your jumping strength/reaction time and explosiveness (these are a LOT of fun!) 3️⃣ Jumping on Plates Next to the Box These are great to help you see that you CAN jump that height, and for some the smaller surface feels less intimidating (it’s not as big and there aren’t as many sharp corners to get you!). Stack some, jump, add some, keep jumping! 4️⃣ Tuck Jumps Next to Box These help you see the height you can jump. Record yourself and gain confidence your feet get that high (and of course they help you build the power to be the strongest jumper!) 5️⃣ Weighted Jump Squats These help you be explosive and develop that initial drive off the ground (these are also an awesome way to warm up for Oly and squats!) 6️⃣ Broad Jumps These are a great way to build power and to help you develop strong landing skills- also a great exercise to add into warm ups! Try doing SOMETHING jumping related every day you’re in the gym, even if it’s just a few broad jumps, and play around with the ones that make you feel the strongest and the most confident! Which one do you like the best? Which one scares you the most??! Share with your friends who want to get stronger at jumping! jumping competitivefemaletraining boxjump
Want to work on your strict pull-ups this week? Ad Want to work on your strict pull-ups this week? Add this workout in, or better yet- check out our Strict Pull-Up Program or join our CrossFit Program (links in link tree!). For the toes assisted pull-ups, make sure you’re hanging from the bar to initiate the movement (arms should be long, feet in front) using the least amount of leg possible. Rest :30-:45 between sets (we’re building volume here). Skip the bands on this one - if you do the toes assisted right you’ll get even more bang for your buck with these because you’re learning how to engage your scaps as you pull. For the strength work, rest minimally between movements and 2-3 minutes between rounds. Questions, drop them below! Save, share, follow for more!
Follow on Instagram

On a mission to help as many women as possible become the strongest, healthiest, most badass versions of themselves

Connect

  • Facebook
  • Instagram
  • Twitter
  • Email

Services

  • 6-8 Week Programs
  • CrossFit Programming
  • Menopause Support

About

  • Free Guides
  • Free Weeks
  • Linktree

© 2026 Competitive Female Training - WordPress Theme by Kadence WP

  • Your Training Starts Here
  • CROSSFIT
  • STRENGTH PROGRAM
  • LEVEL M
  • 6-8 Week Programs
  • BLOG
  • Peri/Menopause Resources
  • Thorne Supplements
  • Fueled to Perform
  • Mastering Menopause Program