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8 Week Nutrition Program just launched – check it out here

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CONDITIONING

STRENGTH/OLYMPIC WEIGHT LIFTING

FREE TRAINING

  • 4 Week Push Up Program (PDF)

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competitivefemaletraining

💜 CrossFit and Strength Programming for Women
… what every girl needs to get stronger - find it here. Try any program free for a week ⬇️

Our girls did this one today and the pump was REAL Our girls did this one today and the pump was REAL! What do you think? How fast can you get the work done? 

➡️ DB Scales
Level 1- 30#
Level 2- 25#
Level 3- 20#

➡️ Strict Pull-Up Scales
1. Finish With Legs Assist
2. Heels on Box
3. Feet Assisted

➡️ Toes to Bar Scales
Level 1- Get your toes up as high as you can
Level 2- Single Leg Toes to bar on a box
Level 3- Weighted hanging knee raises

If you do it let us know what you think! If you like it and want to be doing regular metcons like this, come JOIN us and see the magic of being a CFT athlete (fun fact, we don't just program strict pull-ups occasionally in workouts, we program a TON of pulling work every week!)

#competitivefemaletraining #benchpress #walkinglunges #strictpullups #wallballs #metcon #conditioning #fitness
The Menopause Plan Women Swear By 🔥💪 Tired The Menopause Plan Women Swear By 🔥💪

Tired of doing everything right and still not seeing the scale move?

We get it—and we built this for you!!

This is our most effective fat loss + muscle-building plan for women in perimenopause, menopause, or post. No more guessing. No more extremes. Just real science and smart structure.

Here’s what you get 👇

✅ 15 weeks of strength, hypertrophy, and conditioning
✅ Personalized macros & nutrition guidance
✅ Support from coaches who get it
✅ Built-in stress management & hormone-aware recovery
✅ A simple, repeatable 2-week cut / 1-week maintenance cycle

💡 Why it works:

Your body doesn’t respond the same way it used to—and most plans don’t account for that. This one does.

We combine training that supports muscle growth with nutrition that keeps your cortisol in check, so your body actually feels safe letting go of fat (yes—even belly fat).

The result?

➡️ 15–18lbs of fat loss
➡️ Better sleep, more energy, fewer symptoms
➡️ A body that feels STRONG again

📅 Start whenever you’re ready
🔗 Link in bio / Schedule your Day 1 in the app now.

Questions? Message us or drop them below! 

#menopause #masterthisshit #competitivefemaletraining #perimenopausesupport #perimenopausefitness #perimenopausenutrition
Our girls are on deload this week, which means vol Our girls are on deload this week, which means volume is down but they still get to have some fun (type 2 fun that is!)

➡️ Handstand Push Up Scales
Level 1- Box Assisted
Level 2-  Foot on Box 
Level 3- Pike Push Ups
Level 4- DB Strict Press

➡️ Double Unders Scales
Level 1- Practice for :40 each round
Level 2- Penguin Jumps

*don't do singles - if you don't practice the dubs stimulus we will never get good at actual dubs!
*injured or not jumping, perform :30 ski erg or :30 hard row

Did you know one of the coolest things about our programming - from the Comp Track to CrossFit 30 minutes - its scaleable to EVERY level of athlete.

Want to become more competitive but gymnastics is a major limiting factor? We give even our Comp Track athletes scales - you don't have to have the skill before you start the program, you just need some baseline strength we can build on (and it doesn't have to be a ton!)

Head to our bio to see all our program options. If you do this workout come back and drop your score in the comments!

Share with all the runners in your life who like a good push!

#handstandpushups #doubleunders #running #metcon #crossfit #crossfitprogramming #conditioningworkout
Your core isn’t just for planks and hollow holds Your core isn’t just for planks and hollow holds.

If you’re not training rotation, you’re leaving performance (and stability) on the table 🔁

Here are 3 of our go-to rotational core exercises we program for athletes who lift, swing, run, and throw:

1️⃣ Kettlebell Cross Chop (hip ➡️ shoulder)
→ Coaching note: Drive through the hips, not your arms. Control the deceleration at the top.

2️⃣ Rotational Landmine Press

→ Coaching note: Let the hips pivot naturally. Think brace, rotate, press — not just a shoulder exercise.

*If you don’t have the landmine piece just put the barbell in a corner 

3️⃣ Russian Twists (slow + controlled)

→ Coaching note: Rotate your rib cage over your pelvis. Don’t just swing the weight side to side, and DON’T cross your legs - we’re working on hip flexor strength at the same time!

These build the kind of core that moves and resists movement — exactly what you need for better bar path, overhead control, and gymnastics efficiency.

Want more?

💥 Grab our 10-Week Core Program
💪 Or stack on the Lats, Grip & Core Program for some extra spice! 

🔗 Link in bio or comment “core” to get them sent directly to your inbox! 

#coretraining #rotationalcore #femaleathlete #crossfitcore #corestability #gymnasticsstrength #functionaltraining #gripstrength #cftathletes #coreworkout
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  • Your Training Starts Here
  • 3 Day Programs
  • STRENGTH PROGRAM
  • 6-8 Week Programs
    • Beginner Gymnastics
    • Bar Muscle Ups
    • Ring Muscle Ups
    • Strict Pull-Up Program
    • Kipping Pull-Ups
    • Chest to Bars
    • Toes to Bar
    • Double Unders
    • Kipping Handstand Push Up Program
    • Mastering Menopause Program
    • 10 Week Core Program
  • Our Coaches
  • BLOG
  • Peri/Menopause Resources
  • Thorne Supplements