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8 Week Nutrition Program just launched – check it out here

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  • 4 Week Push Up Program (PDF)

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💜 CrossFit and Strength Programming for Women
… what every woman needs to get stronger - find it here. Try any program free for a week ⬇️

The bedrock to crush your training and your life 🔥⬇️

1️⃣- Learn to Be Proud Of Yourself

You’re probably really good at beating yourself up, when was the last time you celebrated something you did, just for you, just AS you, without anyone else saying you did a good job? 

Self-Pride isn’t a bad thing - it’s acknowledging the good that is YOU. What are you most proud of, without thinking about what anyone else thinks?

2️⃣- Go to Bed

Yes if you’re a parent with a small child or in perimenopause it can be way more challenging, but for most of you, you can get your ass to bed sooner than you are - you need the sleep. Sleep improves cognitive function, builds muscle, helps manage cravings, helps manage blood sugar, and will even improve reaction time. Go to bed - 7 to 9 hours team.

3️⃣- Feed Your Body

Have you ever spent time thinking about eating ENOUGH, tracking for minimums instead of maxes, and asking what your body actually NEEDS front you? She does truly amazing stuff - she deserves good nutrition and enough so she can KEEP doing amazing stuff.

4️⃣- Move Consistently

Even if you train a ton, if you spend a lot of time sitting outside of fitness not only does it affect your metabolism; it affects digestion, your pelvic floor, your hips, your shoulders, your low back… for every 25-30 minutes you sit, get up and “don’t sit” for 5 minutes (stretch, foam roll, stand, do some deadbugs…)

5️⃣- Breath

Having a consistent breathwork routine, even 2-3 minutes of intentional box breathing post training, can be a GAME CHANGER for managing stress, relaxing your pelvic floor, lowering blood pressure… it can help manage stressful situations at work, while driving, etc which will positively impact all the rest of your life stuff!

Do you do any of these? All of these? If not, which one could you implement first ⬇️
The Nutrition Program You’ve Been Looking For ⬇️

Simple habits. Real answers. A plan that actually fits your goals.

Ever wonder…

•How much do I really need to eat for my training and goals?

•Can I lose weight and gain muscle at the same time?

•I need to gain weight — where do I start?

•What supplements are actually worth taking?

•How do I manage cravings around my period?

•How many carbs do I really need?

•How do I build a hydration system that works?

•How much fat is too much (or not enough)?

We’ve got you covered.

In Week 1, you’ll track what you’re currently eating — no changes yet, just data. At the end of the week, you’ll plug that into the PN calculator to get your starting macros. Then we build your plan.

Each week we’ll layer in one key habit — from hydration to veggies to sleep — and teach you how to actually follow through.

Sound simple? It is. But simple doesn’t mean easy — and that’s why having support matters.

This isn’t another diet.

It’s a system for learning how to fuel your body, support your goals, and feel amazing in and out of the gym.

Ready to join us?

Comment “nutrition program” and we’ll send you the link.

Got questions? Drop them below — we’re here for you 💜

#competitivefemaletraining #femaleathletenutrition
Ever had a coach say “just use your lats”… a Ever had a coach say “just use your lats”… and you had no idea what that actually meant?

Or been told to “pull harder” without any real guidance?

We get it. We’re women who’ve been there. Struggling to feel our lats, wondering why gymnastics movements feel so impossible.

That’s why we built programs specifically for women who want to get stronger and more confident in upper body movements. Our step by step drills help you actually feel and activate your lats, build muscle, and finally get that strict pull-up, bar muscle-up, or other gymnastics movement you’ve been chasing.

And the best part?

Once you build that upper body and core strength, your other gymnastics skills start clicking into place like magic.

✨ Our most popular programs:
✔️ Strict Pull-Up Program (one-time purchase)
✔️ Bar Muscle-Up Program (one-time purchase)
✔️ 3x/week Gymnastics Program (subscription)

🎯 Not sure where to start?
Comment “Quiz” and we’ll send you our quick quiz to find your perfect program.

#crossfitgymnastics #upperbodystrength #womensfitnessprogram #strictpullups #competitivefemaletraining
All the questions you have - we’ve got the answe All the questions you have - we’ve got the answers in one easy to reference guide!

Grab it by dropping a “creatine” in the comments and we will send you the link!

Questions, drop them below!

#creatine #sportsperformance #competitivefemaletraining #femaleathletenutrition
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  • Your Training Starts Here
  • 3 Day Programs
  • STRENGTH PROGRAM
  • 6-8 Week Programs
    • Beginner Gymnastics
    • Bar Muscle Ups
    • Ring Muscle Ups
    • Strict Pull-Up Program
    • Kipping Pull-Ups
    • Chest to Bars
    • Toes to Bar
    • Double Unders
    • Kipping Handstand Push Up Program
    • Mastering Menopause Program
    • 10 Week Core Program
  • Our Coaches
  • BLOG
  • Peri/Menopause Resources
  • Thorne Supplements
  • 8 Week Nutrition Program