Skip to content
  • Your Training Starts Here
  • CROSSFIT
  • STRENGTH PROGRAM
  • LEVEL M
  • 6-8 Week Programs
  • BLOG
  • Peri/Menopause Resources
  • Thorne Supplements
  • Fueled to Perform
  • Body Recomp Program

CONDITIONING

STRENGTH/OLYMPIC WEIGHT LIFTING

MORE PROGRAMS HERE

FREE TRAINING

  • 4 Week Push Up Program (PDF)

Follow us on Instagram for all things fitness and nutrition

competitivefemaletraining

💜 CrossFit and Skills Programming for Women … over 3600 athletes and growing 💪🏻
by @shawna_norton 🏠@crossfit1904_
… Check out all the programs ⬇️
Two skills one program - whoo hoo! Use code NEWLAU Two skills one program - whoo hoo! Use code NEWLAUNCH for 50% off this weekend only. Turns out a whole lot of our followers wanted this program so here it is 💜 •9 Weeks •4 Days a Week •20-30 Minutes a session •Suitable for ALL levels Comment “program” for the link! #competitivefemaletraining #toestobar #strictpullups #strictpullupprogram
Your sore knees? Knees ➡️ Hips ➡️ Core ➡️ Pelvic F Your sore knees? Knees ➡️ Hips ➡️ Core ➡️ Pelvic Floor (it’s all connected- literally!). If your pelvic floor is tight, your hips can’t move the way they’re supposed to, which can contribute to the knee joint not moving the way it’s supposed to OR taking the brunt of all that running, jumping, and lifting. Is some belly breathing a cure all? Probably not. But making this connection 100% can be the start of pain free knees! Here’s how to start ⬇️ •Deep Squat Hold + 360 Breathing Sit in a deep squat, supported if necessary. Let the hips drop low, trying to relax into the squat as much as possible. From here you’re focusing on taking big deep breaths from the belly into your back muscles, deep into your pelvis THEN up into your chest and shoulders. Envision expanding 360 degrees (breathing should not just happen from the front!). •Happy Baby You might get giggles as you hit this pose, but your back and hips will thank you for it! If you find it impossible to grab your feet, use a band or jump rope to bring them close and hold onto the ends. From here you’re taking those same deep belly breaths - pushing into the floor, deep into the pelvis, and expanding up into the chest. •Butterfly Stretch with Breath Another great hip opener, we are working on connecting breath to relaxing lower back and hips by focusing on relaxing your INSIDE hip muscles (they attach inside you remember!). Breath deep and imagine as you’re breathing in letting all the tension go from the inside out. This exercise is also amazing to do midday when you find your wound up from stress! Perform these exercises consistently and don’t be surprised when you find you can activate your core a little more and your knees, hips, and back hurt a little less! Save, share, follow for more! Like what you see? We added a pelvic floor routine to all of our crossfit programs - link in link tree to try a week for free to see the magic of following women’s only programming! #pelvicfloor #pelvicfloorhealth #competivefemaletraining
What started as a request from one athlete was con What started as a request from one athlete was confirmed by many that this was a wanted program! --DETAILS-- -9 weeks 4 days per week -20–30 minutes a session -Built specifically for women -Works alongside your regular training -Video demos and coaching cues for every movement Real coach feedback -Repeat the program as many times as you want (lifetime access) -Every session is written out, progressed week by week, and builds exactly the grip, core, and upper body strength that gets women these two skills! If you grabbed our strict pull-up and toes to bar programs this week and were planning on doing them together, message us to get a code for this one! And as always with a new launch - use code NEWLAUNCH for 50% off this weekend only! Link in linktree or comment "program" and we will send it direct! Questions, drop them below! #strictpullup #toestobar #competitivefemaletraining
The Power of the Pull-Up. Why does it matter to so The Power of the Pull-Up. Why does it matter to so many women? Because it proves to you that you can do hard things. It proves you can set a goal and see that it’s attainable. It proves you’re capable of what you set your mind to. It shows you the progress you can make in 6 months, a year, 5 years. It’s the first level unlocked to a whole world of gymnastics. What did getting your first pull-up mean to you? Or if it’s a fitness goal, why is it important? Did you know that our 8 Week Strict Pull Up program has helped hundreds of women get their first pull-up (and it has made things like toes to bar and weight lifting easier too!). Check out the program - link in link tree! #firststrictpullups #pullup #strictpullups #pullupprogram #competitivefemaletraining
Follow on Instagram

On a mission to help as many women as possible become the strongest, healthiest, most badass versions of themselves

Connect

  • Facebook
  • Instagram
  • Twitter
  • Email

Services

  • 6-8 Week Programs
  • CrossFit Programming
  • Menopause Support

About

  • Free Guides
  • Free Weeks
  • Linktree

© 2026 Competitive Female Training - WordPress Theme by Kadence WP

  • Your Training Starts Here
  • CROSSFIT
  • STRENGTH PROGRAM
  • LEVEL M
  • 6-8 Week Programs
  • BLOG
  • Peri/Menopause Resources
  • Thorne Supplements
  • Fueled to Perform
  • Body Recomp Program