6-8 Week Programs

Click on the boxes to learn more about the programs

CONDITIONING

STRENGTH/OLYMPIC WEIGHT LIFTING

FREE TRAINING

4 Week Push Up Program (PDF)

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competitivefemaletraining

💜 Because traditional fitness programming doesn’t always address our needs as women. So we were born.
🏋️‍♀️by @shawna_norton + @trina.rasmussen ⬇️

Our girls are in deload/backoff week this week - w

Our girls are in deload/backoff week this week - which means volume is down but intensity is UP!

It also means if you're been eyeing our programming now is the time to jump on - we start a new lifting cycle next week! Comment "CrossFit" and we will send you the link to get started!

*If you do this workout come back and let us know how many rounds you got!

#competitivefemaletraining #crossfitmetcon

Ready to follow a program that helps you build the

Ready to follow a program that helps you build the strength you need, once and for all?

Its actually why CFT was founded - how many women do you know who have to add in extra programming to reach their goals, or they’re 5-6 years into our sport and still struggling with HSPU, pull-ups, toes to bar?

Our programming only focuses on what women need - so you get to make the fastest progress possible.

Want to see the magic in action? Join us. Start with our strict pull-up program and go from there. It’s a wild ride but we promise it will be a blast 💜

Comment “pull-up” and we will send you the link!

#competitivefemaletraining #pullup #strictpullup

Support Hormone Health and Boost Your Testosterone

Support Hormone Health and Boost Your Testosterone With This List of Foods!

Ready to support natural production of one of the most important sex hormones.. yes even as women!

Your Testosterone!

🏋️‍♀️ Why do healthy T levels matter for you? Because if you’re someone looking to build muscle, lean out, or balance your hormones, you need adequate T to make that happen.

💕 This list is also great for women working through PCOS (Polycystic Ovarian Syndrome) where you’re making a point of lowering your testosterone while you boost your estrogen.

💪🏻Did you know that testosterone is KEY to getting stronger, even in women. It also plays a role in a healthy libido!

So if you want MORE testosterone, then you want to eat more of these foods! If you’re dealing with managing PCOS then you want to cut down on how many of these foods you consume in a day.

The list includes:

Eggs
Bananas
Tuna
Salmon
Spinach
Cruciferous Vegetables (broccoli, cabbage)
Almonds
Pineapples
Papaya
Honey
Hot Peppers
Pomegranate
Oysters

And the coolest part about this list is these foods also contain tons of vitamins and minerals that support a healthy metabolism, solid recovery, good sleep, and lots of energy!!

Bookmark this post and share with all your fellow lifters!!

#testosterone #managinghormones #competitivefemaletraining #testosteronelevels #menopause #perimenopause #pcos #polycysticovariansyndrome

Ready for a good sweat fest? Give this one a go! O

Ready for a good sweat fest? Give this one a go! Our girls have been going LONG on Friyays and this is what they got to do today!

*Toes to Ring - try hanging knee raises on the rings or on the rig. Not hanging? Perform 6 tuck crunches.

400m Run = 500m Row or 20 Cal Bike

Want to see the magic of female focused fitness - training with a high volume of upper body and gymnastics, as well as accessory work JUST for women? Come JOIN US!!

#competitivefemaletraining #metconforwomen #metconforfemaleathletes #run #walkinglunges

We lost an incredible athlete today. Gofundme link

We lost an incredible athlete today. Gofundme link in our stories for his family 💜

Let’s get you started on crushing your pull-ups!

Let’s get you started on crushing your pull-ups!! Our free guide is chock full of all the tips to begin your journey to strong, confident strict pull-ups!

Is 2024 the year you’re gonna crush this skill??! Lets gooooo!!!

Comment “pull-up guide” and we will send you the link 💜

#pullups #strictpullups #competitivefemaletraining

Or maybe we should title it a love match.. but wha

Or maybe we should title it a love match.. but whatever the title, the consensus from our girls is that they LOVED this workout! Who knew sprinting and jumping could be so much fun??!!

--Coaching Notes--

-> Go fast, and then go faster
-> Make sure you are WARM for this (like sweaty BEFORE you start!)
-> NO REBOUNDING on the box jumps (did we say no rebounding) - this workout is all sprinting/toes/jumping and your achilles are going to get worked!

If you did this one, come back and drop a comment what you thought and how it went!

Like the looks of it? We program sprinting and interval work a ton for our athletes, ESPECIALLY for out Level M/Masters athletes - come check us out and see what you think - comment "crossfit" and we will send you the link directly 💜

#competitivefemaletraining #metcon #sprintwork

Let’s Get You Wallwalking! Whether you’re work

Let’s Get You Wallwalking! Whether you’re working on your plank or you’ve got feet on the wall, we’ve got your next steps HERE ⬇️

1. Plank Walk Out to Extended Plank are an awesome place to start building the core and shoulder strength to do an Rx wall walk. If you can’t go all the way out yet, go as far as you CAN and we will build from there! These are also an awesome way to build strength for handstand walks 😉

2. Feet on Box Walk Outs. Level up and get more weight on your hands. Still challenge yourself to hit that extended position (cause that’s the position you’re hitting on the wall). Make these harder by putting box up to 30” side.

3. When you’re ready, let’s move to the wall. The easiest way to get comfortable with these is just to take tiny steps up and down. See your arms will support you.

4. When you’re starting to feel step 3 is easy and you’re gaining confidence, try moving feet up a bit higher. Make sure you always come down with control.

5. Now we add in the push-up. Lay flat, push up and send hips back, then take some steps up the wall. Repeat, building more strength and confidence.

6. Now you add in moving your hands! Push up and hips back, couple steps with your feet, couple steps with your hands. Then come down. Repeat. At this point if you want to do these in a metcon, perform 2 modified for every Rx.

7. Now it’s time to try going higher! Only go as high as you can come down with control. That feeling of control will help build confidence that this is a movement you can conquer!

8. Lastly, when you’re ready, go up as high as you can (and don’t forget to record this!!) - it’s okay if you don’t make it all the way to the wall yet - that will come with strength and practice 💜

Don’t forget to share with all your friends! Are you just beginning your Wallwalk journey or are you slaying them in workouts? Let us know in the comments ⬇️

#wallwalks #wallwalk #competitivefemaletraining #wallwalkscale

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