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
  • Body Recomp 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 and Skills Programming for Women … over 3000 athletes and growing 💪🏻
by @shawna_norton 🏠@crossfit1904_
… Check out all the programs ⬇️
You are NOT a lost cause and you CAN have strong c You are NOT a lost cause and you CAN have strong connected kipping pull-ups! This is our GO-TO for our athletes learning how to kip! These are MAGICAL for learning your positions, building grip strength AND getting you the appropriate conditioning stimulus. Skip the bands and lets get you learning your positions for REALZ. Ask a coach to watch you and go SLOW when you start so you can feel where your body is in space. Then as you get comfortable speed it up. Decrease the height of the box/remove the plate when you’re hitting the positions confidently and you want to step it up a notch (and don’t be surprised when these sky rocket your kipping results!). Want more tips like this? Grab our kipping guide - comment “guide” and we will send it direct! Save, share, follow for more! #competitivefemaletraining #kipping #kippingpullup
If you’ve been training hard but your body isn’t c If you’ve been training hard but your body isn’t changing, this is for you. Inside the guide: •The 2–4 week deficit / 1-week maintenance protocol •How to set your macros for fat loss without tanking your performance •Why sleep and fiber matter more than most supplements •The real consequences of not eating enough (LEA, thyroid, muscle loss) •What to actually track — because the scale is just one metric •The mistakes that keep most women stuck Comment RECOMP below and we’ll send you the link. 👇 #competitivefemaletraining #bodyrecomp #getstronger
Bands Are to Gymnastics as Percentage Work is to L Bands Are to Gymnastics as Percentage Work is to Lifting… Did you know this? Sometimes this can be a very powerful way to understand how and why to pick a band thickness, as well as deciding when to go down in the bands you’re using! Now that you have this perspective in your minds eye, for strict strength think of how you can train your gymnastics. You could do it JUST like you squat - start with a super thick band and do higher reps, then go down in thickness as the reps decrease. You could go the opposite way as well to develop muscular endurance. You could also find your current “1RM” band thickness, and play around with percentages based off that (ie the purple band could be 80% of your 1RM which is the little red band!). This is applicable for all gymnastics - from strict pull-ups to dips to bar muscle ups! Like this analogy? Share with all your friends 💜 Questions we are here for you team!! ➡️ and don’t forget if pull-ups are on your goals list we literally have THE BEST 8 week pull-up program - link in linktree or comment pullup and we will send it direct! #competitivefemaletraining #pullups #strictpullups #gymnastics
Last workout of the Open - let’s goooo!! Here is h Last workout of the Open - let’s goooo!! Here is how to approach the workout based on where you’re at in your cycle, including what you need to focus on to crush it. If these help let us know! ➡️ Follicular Phase Week 1 (AKA Period Week) •Hinging can aggravate things if you’re loosey goosey so get your core ACTIVE before you touch the bar •Get hotter than you think you need to in the warm up (prostaglandins tank your pain tolerance and being warmed up help a ton) •If you need to wait until Sunday or Monday that’s always an option ➡️ Follicular Phase Week 2 (Days 8-14) •This is your superstar week so see what you’ve got •Still potentially loosey goosey heading into ovulation so slow deadbugs to connect brain to core before you move fast ➡️ Luteal Phase Week 1 (Days 15-21) •Quad strength is statistically up so use it •Carbs 2–3 hours before AND 20–30g about an hour out (progesterone messes with carb metabolism) •Hydration cues get out of whack this week and next - track your intake and pay attention to your urine color! ➡️ Luteal Phase Week 2 (AKA Period Week) •Liquid carbs 20–30 min before could be a game changer •Get HOT in the warm up- temp regulation can be off this week •Emotional resilience is harder to access so focus only on what you can control ➡️ Peri/Menopause •Foam roll/lacrosse ball everything before you move, including your feet •You need to be carbed, hydrated, AND warm It takes more to show up as an athlete right now and that’s not in your head It’s a good one - be smart about how you approach it, don’t go out too hot, pace yourself and let’s see what you can do! #hormonenotes #competitivemfemaletraining
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
  • Body Recomp Program