FREE 8 WEEK PROGRAMS

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

Pull Up

Get ready to get your first pull-up or improve on the ones you have!
  • 4 days per week
  • Takes 30-40 minutes per session
  • Add it in before or after regular training. Focuses on grip, lats and core

GYMastics

This program is 2 days per week for 8 weeks. 30-45 min to complete each day (including warmups). You will work on:
  • Handstand Push-Ups
  • Rope Climbs
  • Muscle Up Transitions (bar and ring)
  • Chest to Bar Pull-Ups
  • Grip Work
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Weightlifting

We wanted perfect reps because the point of this 8-week cycle is not about how much weight you can move, but how well you can move it!
  • Our athletes established a PERFECT 1RM Power Snatch, Squat Clean/Split Jerk, Back Squat, and 10RM Clean Grip Deadlift.

Core Program

Develop strength for toes to bar, gymnastics, olympic lifts, and work on pelvic floor and shoulder stability!
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ONE WEEK
FREE TRAINING

Don’t miss out on 7 days of free CrossFit Training
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