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Our strict pull-up program is based on years of ex Our strict pull-up program is based on years of experience of seeing what most women struggle with when it comes to this movement: grip, core, upper body strength, and getting started in the bottom of the pull-up. We start week one with toes assisted pull-ups 2x a week - the volume overall is 30+ reps broken down into sets of 3 with very short rest between rounds. As the athlete grows stronger, rounds decrease and reps increase, allowing for more time on the bar (shoulders and lats are “endurance” muscle). We pair these pulling movements with TONS of upper body accessory (lots of tricep work and accessory pulling like bent over rows and renegade rows). We also focus heavily on core - the stronger your core the less your arms have to work IN the pull-up. Lastly we have a big emphasis on grip -the stronger your grip the stronger your lats (fun fact!). We put it altogether to get: Core work 3-4 days a week Strength and accessory 3-4 days a week Vertical pulling 2-3 days a week … with sessions being completed in 30-40 minutes. Like this post? Share with all your friends on their pull-up journeys! Don’t want to think about how to do it? It’s why we have our pull-up program (with an additional 10 weeks free if the first 8 weeks doesn’t make it happen!) - link in linktree or comment “strict pull-up” and we will send it direct!
Did you know your triceps are involved in almost e Did you know your triceps are involved in almost everything upper-body in CrossFit? Push presses Jerks Wall walks Handstand push-ups Push-ups Dips …Even the lockout on your snatch and clean & jerk! When your triceps fatigue, your bar cycling slows, your gymnastics fall apart, and workouts feel harder than they should. One of the simplest ways to support stronger pressing and better endurance: ☑️ add focused tricep accessories 1–2x per week. These don’t need to be flashy — they just need to be intentional. Exercises shown: • Tricep rollbacks • Skull crushers • Bench dips • Tricep kickbacks • French press • Banded tricep extensions ➡️ How to program them (general guideline): 2–4 sets 8–15 controlled reps Short rest (45–75 sec) Finish with a light pump, not failure Coaching notes to get more out of them: – Keep elbows stacked and quiet; don’t let them flare just to move more weight – Control the lowering phase (2–3 seconds) – Full lockout at the top – Choose loads you can own through the entire range Strong triceps don’t just help your arms- they support your overhead lifts, your gymnastics stamina, and your ability to keep pressing when fatigue hits. *this is why as women’s only programming we give our girls tricep accessory every week without fail! Questions, drop them below? Want to see this programming in action - head to our linktree to see all the options!
Are you ready for this years @crossfit Open - it’s Are you ready for this years @crossfit Open - it’s right around the corner 🥳🥳🥳 This phase isn’t about maxing out or burying yourself in random intensity. It’s about learning how to express the strength and engine you already built — under fatigue, at sustainable Open-style paces. The focus right now: lactate threshold training, confidence with the barbell and high rep gymnastics, pushing the boundaries with your aerobic capacity. That means: • Strength shifts toward higher reps with higher intent — squats and pulling patterns that build endurance under load • Barbell work becomes more cyclical and repeatable, not slow grinders • Conditioning leans longer and more aerobic, with intervals that train lactate tolerance instead of constant redlining or slow Zone 2 • Gymnastics is all about endurance and building confidence under fatigue • Metcons start to feel more “CrossFit-y” — mixed modal, sustainable, and Open-adjacent You should feel: – Worked, but not wrecked – Strong late in workouts – More confident moving between movements – Like intensity is available, not forced This is the bridge most people skip — and then wonder why Open workouts feel chaotic. If you’re not sure how to structure this phase for yourself, our CrossFit programming already accounts for it — with separate CrossFit, Masters, and Competitor tracks built to carry you into Open season without burning you out. Links in linktree or comment “CrossFit” to get them straight to your inbox!
Stuck on single toes to bar and you REALLY want to Stuck on single toes to bar and you REALLY want to connect them?!! Try this! Warm up using a band at chest height (the thinnest band!) practicing big kip swings (don’t worry about getting your feet up) - try 3-4 sets of 5-7 big kip swings, getting the feel of pushing that chest forward hitting your arch position. Then when you’re ready - jump up to the rig and when your toes start to come down from that first TTB, think about driving that chest forward and feet back - then ride that kip right into your next toes to bar! Don’t worry if it doesnt happen right away. Record yourself and compare what Coach Shawna is doing here compared to the positions you’re hitting. And when they DO finally connect be sure to tag us! Want toes to bar for days - check out our 6 Week Toes to Bar program. Want all the pieces of a kickass CrossFit program AND coaching?! Join our CrossFit Program - link in linktree 💜 Questions drop them below! #toestobar #competitivefemaletraining #crossfit
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  • 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