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 Strength Programming for Women … over 3000 athletes and growing 💪🏻
by @shawna_norton 🏠@crossfit1904_
… Check out all the programs ⬇️
Perimenopause. Menopause. PCOS. Thyroid dysfunctio Perimenopause. Menopause. PCOS. Thyroid dysfunction. Different labels. Same bottleneck. If you’re eating less, training harder, and still not losing fat, this isn’t a discipline problem. It’s a “stressed out body” problem. Chronic calorie restriction paired with tons of fitness → cortisol goes up → fat loss shuts down (especially around the belly). (LEA = low energy availability - this will make your Perimeno symptoms worse, downregulate your thyroid function, affect your motivation to train…) The fix isn’t doing more. It’s teaching your body it’s safe to let go of the weight (it’s not magic - it’s science). That’s exactly what our Body Recomposition Program is built to do: → Support healthy hormone production → Keep your lifting + gymnastics → Cycle short deficit phases with recovery weeks → Build muscle while losing fat Women are losing 15–18 lbs in 15 weeks without burnout or living hungry. New inside the program 👇(now 3 track options!) Hybrid Track (Oly + Gymnastics) • 75–90 min sessions • Olympic lifting 4–5x/week (squat, deadlift, bench included) • Gymnastics 2–3x/week with full scaling • Designed to support fat loss without sacrificing strength or skill Dumbbell / Minimal Equipment Track • Train at home or while traveling • 2 pairs of dumbbells + bands • Same structure, same progression, same results All tracks follow the same hormone-informed system: • Short fat-loss phases • Built-in maintenance weeks • Training and fueling that lower stress instead of piling it on Originally built for women in perimenopause and menopause but can be used for ANY stressed woman who wants to make body comp changes and feels like nothing has worked. Stop fighting your body. Start working with it. 👉 Swipe to learn how 🔗 Link in bio or comment “program” for the link.
2 years 2 months. Hormone changes. Loss. Injury. A 2 years 2 months. Hormone changes. Loss. Injury. And yet she persevered. Starting as a private client with Coach @shawna_norton, following up and using the Body Recomp Program multiple times. Results like this don’t happen overnight- ESPECIALLY if you’re looking to keep the weight off. She’ll keep the weight off. And she’ll keep building muscle. Part of being a CFT athlete you’re never left to your own devises. Even when you’re done with the Body Recomp program many women go through it and repeat it again. They also stay in our Private Peri Chat in the Fitr App. If you’d like results like this, link in linktree to join us. 15 weeks of programming, nutrition support, incredible community. 15-18lbs of fat loss. Join us 💜
If you're new to this account - we're all about he If you're new to this account - we're all about helping women feel strong, healthy, and amazing in their bodies. That includes navigating the wild ride of the perimenopause to menopause transition. We have a program called the Mastering Menopause Program (really want to call it "Meno Can F off" - but that doesn't bode well in advertisements) that helps women make body comp changes when nothing else seems to work. The magic in the program is aligning your fitness with a small calorie deficit and cycling two weeks of hypertrophy training with lower carbs with one week of maintenance and fitnessing however you'd like. This works so well because many women in peri/meno think they need to train hard AND eat in a massive deficit, which ends up backfiring. This is Day 1 Week 1 of the program. If your body needs a break and you're looking to lose 15-18lbs of body fat at the same time, this is the program for you. Link in linktree or comment "program" and we will send it direct!
Bar muscle ups are challenging! If you don’t get y Bar muscle ups are challenging! If you don’t get your hips behind the bar you can’t transition and then you end up doing a giant chest to bar (sound familiar?) It took me (Coach Shawna) almost a year to figure out the bar muscle up until I found this drill - then it all came together! This transition helps isolate hips behind and pull over in real time (you’re hanging). Get a kip going, then when you’re ready drive knees to chest, look up, press the bar down to the ground, toss that pony tail hard over the bar and boom - you’ve transitioned! Share, follow for more, and let me know how it goes! If you’re looking for more, we’re working on gymnastics 5x a week in our CrossFit programming - including strict + kipping pull-ups, toes to bar, and bar muscle ups. Try a week free and see what you think! Link in linktree 💜 #competitivefemaletraining #barmuscleups
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