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

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!

ONE WEEK
FREE TRAINING

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