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
  • Mastering Menopause 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 + Strength Programming for Women by @shawna_norton
… Check out all the programs ⬇️
2026 is my year for the press to handstand. These 2026 is my year for the press to handstand. These are 3 exercises I’m doing consistently to help gain the core strength I need to turn this goal into a reality! Like them? Keep your eyes peeled - I will be releasing a 12 week beginner press to handstand program in the next week! In the meantime check out our Core Program - it’s on sale right now for an entire $9.99! Link in linktree! Questions? Drop them below! Save, share, follow for more!
In perimeno/menopause and a CrossFitter and trying In perimeno/menopause and a CrossFitter and trying to make body comp changes? Here’s how Coach @shawna_norton built our Mastering Menopause program to help hundreds of women in perimeno/meno recomp their bodies, manage symptoms AND build lean muscle! 1️⃣ ADJUST YOUR TRAINING when you’re in a deficit If you’re cutting calories/carbs, you need to be modifying/adjusting your training to line up with less in. This is the part of the magic sauce that everyone forgets - going high intensity in a carb/calorie deficit sets you up to be stressed, encourages your body to eat into your muscle to sustain output/recovery, and puts you in a potential “skinny fat” spiral (ESPECIALLY as a peri/meno athlete!). Put yourself on a hypertrophy training cycle for these weeks, get your steps up, and then chill on the metcons. This is sustainable for a couple weeks at a time. Then in maintenance, pop back into regular training. Cycle this 3-5 times depending on how much you’re trying to change your body composition and you will be AMAZED at the results! 2️⃣ FIND YOUR DEFICIT MACROS While every athlete is different, you’ll typically want to create a SMALL deficit in your carbohydrates, while keeping protein at 1g/LB of body weight and your fats in the higher range (70-90g per day). Head to the Precision Nutrition Calculator and put in “Body recomp” - NOT weight loss! 3️⃣ COMMIT TO 2-3 WEEKS OF DEFICIT, 1-2 WEEKS OF MAINTENANCE This gives you a break from being in a deficit, it manages the stress of BEING in a deficit, it also helps avoid your metabolism adjusting to the lower food consumption AND it’s easier to maintain from a lifestyle point of view (you can schedule your mini cuts around things you can control, versus trying to be in a deficit when traveling etc). Want to see this plan in action, including having a strength and hypertrophy program to follow? Check out our Mastering Menopause program - 15 weeks of programming, personalized nutrition plan, 1:1 coaching support, and the results you’ve been after. Link in linktree! Questions, drop them below! #menopause #perimenopause crossfit competitivefemaletraining
Want to take our training for a spin? Here’s what Want to take our training for a spin? Here’s what our CrossFit 60 minute athletes get to do tomorrow! If you do the math you’ll see that there is more stuff here than most can get done in 60 minutes. We do that on purpose! Our programming is the next step up from personalized training - we try to make it as personalized to our athletes as possible, while still having it be one program for everyone. That means that athletes have “pick your path” days - and in this cycle that’s a daily occurrence! Athletes can do just the gymnastics and lifting, the gymnastics and metcon, lifting and metcon, or just the metcon based on what they need and how they’re feeling. When you sign up for our CrossFit programming you get 5 tracks to choose from, including an extra lifting track AND an aerobic capacity track, so no matter how you’re feeling that day or what you want to work on, there’s something there for YOU! –WARM UP FOR THE DAY– lacrosse ball pecs, triceps, lats 5 Min Cardio then... 2 Rounds 3 ATG Squat w/ 3 second pause at the bottom :20 Adductor Plank each side 20 Deadbugs 2 Rounds 10 Banded Strict Press 10 Pull Aparts 10 (total) Wide Stance Rotating Press from @primal.mobility If you do this metcon, come back and let us know how it went! Want to try our programming, head to our linktree and check out a week for free! Questions, drop them below!
Want to master these skills, and you’re comfortabl Want to master these skills, and you’re comfortable kicking up, but have NO idea how to get started? Here’s how! The coolest part about both of these skills is as you get stronger you can use less and less leg to assist! WALL FACING HSPU –COACHES NOTES– Focus on SLOW negative down to the ground (NO PLOPPING!) - the slower you can get there the better. Elbows are at a 45 degree angle with fingers angled slightly out at best (not sideways!) - if you’re not sure that your positions are good, record yourself or ask your coach to take a look! *Try to hold a hollow position as you’re lowering (this can be a challenge based on box width and how far away from the wall you are) STRICT HSPU –COACHES NOTES– Make sure the boxes are high enough that you don’t have to bend your legs a ton to pull up with your heels (this video is demoed at the 30” height) and stack the boxes against something so you don’t kick up and kick them over! Finger tips should be 10 inches away from the boxes with same cues as wall facing (not turned out completely!). Touch your head LIGHTLY to the mat and then use your arms and FINISH with your legs. These are an amazing scale for strict OR kipping HSPU in metcons! –WHO ARE THESE SCALES FOR– -The athlete who can perform HSPU negatives front facing using a minimum of 1 ab mat -The athlete who is confident in their wallwalking skills -The athlete that can hold a wall facing handstand hold for at least :15-:20 *If we aren’t there yet that is OKAY - let’s build some time on our hands and work front facing negatives so this skill can be all about strength building without any worry about arms giving out! Like what you see? We program things like this ALL THE TIME in our CrossFit and Gymnastics Program (we are after all a program that is VERY gymnastics and strength biased!) - come JOIN us - we are working on our wallfacing HSPU AND strict HSPU in our Open Prep Track! Questions comments drop them below! 🤸‍♀️ and don’t forget to check out our strict pull-up + strict handstand pushup program (2 days a week of each in one program!). Link in linktree.
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
  • Mastering Menopause Program