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8 Week Nutrition Program just launched – check it out here

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STRENGTH/OLYMPIC WEIGHT LIFTING

FREE TRAINING

  • 4 Week Push Up Program (PDF)

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competitivefemaletraining

💜 CrossFit and Strength Programming for ALL Women at ALL levels
… Try any program free for a week ⬇️

Our girls absolutely crush their pull-ups, and her Our girls absolutely crush their pull-ups, and here’s why ⬇️

1️⃣ We program 3 to 5 days a week of pulling depending on the cycle. This doesn’t always mean their doing strict pull-ups. This means they’re doing:

•Horizontal Ring Rows
•Pendlay Rows
•Inverted Rows
•Chin Ups
•Bent Over DB Rows
•Renegade Rows
•Lat Pulls in Hollow
•Toes to Bar
•Ring Pull-Ups

And more! If you want reliable strong pulling, as a girl you need to work on it a LOT (at LEAST 3 days a week!)

2️⃣ We program a TON of core work

All movement is core to extremity - so the stronger your core, the stronger your movement as a whole will be. We program things like:

•Deadbugs (so many deadbugs lol)
•Quadruped Opposites
•Planks
•Side Planks
•Hollow + Arch Holds
•GHD Sit Ups
•Tuck Crunches

.. the list is extensive. No one ever regrets working on their core. Don’t have time in class? Challenge yourself to accumulate 100 deadbugs, :90 of hollow hold, and :90 of side planks 5-6 days a week!

3️⃣ We program consistent mobility work 

One of the greatest limiting factors we see in gymnastics is a stiff upper back. This lack of thoracic mobility also contributes to a ton of shoulder issues. 

Our girls get movement specific thoracic work at the start of training and then general cool down mobility at the end. We also encourage them to use @primalmobility to build STRENGTH at end range 

4️⃣ We program 2-3 days minimum of grip specific work

To be strong in gymnastics ESPECIALLY pullups and muscle ups you HAVE to have a strong grip. This also helps you cycle reps for longer AND keeps you from flying off the bar!

We program things like:

•Plate around the worlds
•Active Hangs
•Hangs from towels
•Towel Farmer Carries
•KB Roll Ups
•Barbell Wrist Curls

On your pull-up journey and not sure where to start ⬇️

🔥If you’re shopping for new programming, ours is some of the best - come check it out (we’re in a pull-up cycle right now, but we’re ALWAYS working on our pulling). 

💜 We also have a kick ass strict pull-up program that’s helped hundreds of women get their first pullups!

Save this post for when you need ideas to work on building that pulling strength!

#competitivefemaletraining #pullups
The faster we get your nutrition dialed in the fas The faster we get your nutrition dialed in the faster you see all those GAINS 🔥🔥🔥

Grab our free guide for New CrossFitters and get started on slaying your nutrition today. 

Share with all the women that just joined our sport and want to start crushing their nutrition too!

#crossfit #competitivefemaletraining #crossfitnutrition
Peeing your pants and double unders? Check your j Peeing your pants and double unders?  Check your jump!

One of THE most common reasons things start to leak is how you’re jumping. If we can’t control our pelvis, we can’t control our bladder muscles, and then well, things come out!

This can be made worse around certain times of the month - ESPECIALLY during ovulation into luteal phase when hormones are being produced that make us more “loosey gooosey”.

What’s a girl to do about it?

#1- RECORD YOURSELF!

This is the EASIEST way to diagnose what’s happening. You can break the movement down and see how you’re jumping, as well as if you’re jumping all over the place (another great indicator you’re not staying tight.

#2 - ACTIVATE THAT CORE

Perform some deadbugs prior to your dubs to get those deep core muscles on - this makes it so much easier to keep a neutral spine (pelvis under control) while you jump. The keys here are sucking in the belly button to activate, and going slow so you can feel your core staying engaged.

#3- PRACTICE JUMPS WITHOUT THE ROPE

Warm up by practicing dub jumps without the rope, bounding off your toes, keeping core engaged and butt squuezed. While this might not be a magic fix all especially if you’re brand new to jumping rope, it WILL fast track you to less peeing and easier dubs!

Try this the next time you see dubs programmed and let us know how it goes! 

Want to get strong and connected dubs with confidence? Check out our Double Unders program (comment free week and we will send you the link) - it just got a strength upgrade to help you become an even STRONGER jumper!).

Frustrated and not sure what’s happening? Record yourself and send us the videos. And don’t forget to share this with all your crossfitter friends!

#doubleunders #competitivefemaletraining #doubleundersprogram #peeingyourpantsanddoubleunders #jumprope #doubleunderscrossfit
You don’t need another diet. You need a system t You don’t need another diet. You need a system that actually works for your training, your recovery, and your goals.

Ever wonder…

 ⚡️ How much do I really need to eat for performance + body composition?
 ⚡️ Can I lose fat and build muscle at the same time?
 ⚡️ What supplements are actually worth it?
 ⚡️ How do I handle cravings around my cycle?
 ⚡️ How many carbs do I really need for my sport?
👉 That’s exactly what this program was built to answer.

Here’s how it works:

 🔹 Week 1: Track your current intake (no changes yet). At the end of the week, plug it into the PN calculator to set your starting macros.

 🔹 Weeks 2–8: Add one key habit each week—hydration, veggies, sleep, recovery—while learning how to actually stick with it.

 🔹 Layer simple habits, build consistency, and finally understand how to fuel like an athlete.

This program gives you the tools to:

 ✅ Lose fat, build muscle, or maintain with confidence
 ✅ Find the right macros for your goals
 ✅ Build habits that last (no more yo-yo dieting)
 ✅ Learn what’s in your food—and why it matters
 ✅ Get inspired with simple, athlete-friendly meal ideas

 💪 BONUS: 8 weeks of strength + cardio training to accelerate results

No guessing. No extremes. Just a clear, sustainable plan designed for female athletes who want to perform and look their best.

🔥 Ready to fuel your body the way you’ve always wanted? Head to our bio or comment “Nutrition” to join the Go-To nutrition program for female athletes (and if you’re moving your body, we consider you an athlete 💜)

#femaleathletenutrition #competitivefemaletraining
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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
    • Butterfly Pull-Up Program
    • Press to Handstand
    • Handstand Walking
    • 6 Week Bench Press
    • Beginner Lifting Program
  • Our Coaches
  • BLOG
  • Peri/Menopause Resources
  • Thorne Supplements
  • 8 Week Nutrition Program
  • 1:1 Nutrition Coaching