Skip to content
  • Your Training Starts Here
  • 3 Day Programs
  • STRENGTH PROGRAM
  • 6-8 Week ProgramsExpand
    • 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

8 Week Nutrition Program just launched – check it out here

Click on the boxes to learn more about the programs

CONDITIONING

STRENGTH/OLYMPIC WEIGHT LIFTING

FREE TRAINING

  • 4 Week Push Up Program (PDF)

Follow us on Instagram for all things fitness and nutrition ?

competitivefemaletraining

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

Ready to slay some gymnastics??! It starts with a Ready to slay some gymnastics??! It starts with a strong hollow hold! New to the sport and think your back will never stay on the ground? Think again (we got you!)

START HERE: Tuck up into a little ball - if you need to use your arms to keep your legs in that is OKAY - we all start at different places!

Get comfortable using your core to press your back into the ground. As you gain the strength, you can play around with extending one leg. As soon as you feel your back coming up STOP - this is the end range of your core strength - hold this position for :20 to :30.

Once you can get one leg out with toes pointed and hold it for :20 to :30, add in the other leg. Same rules apply- if you start to reach that leg out and you lose your core, stop here and we work to build this strength. Then you can go a little further.

Eventually you will be with both legs out - then it’s time to add the arms! This is the hardest variation, so don’t be surprised if you feel like you’re back to square one and only holding it for :10 before your back comes off - it will build fast - PROMISE!

Want to scale them up? Add a 10-15lb plate to your legs to make them even spicier! 

Save, share, and follow for more!

Looking for kickass crossfit programming, incredible community, and coaching? Check out our CrossFit programs - we’ve got something for every woman! Links in our linktree (in bio!)

#competitivefemaletraining #hollowhold #gymnastics #crossfitgymnastics
Save this one for when you want some good conditio Save this one for when you want some good conditioning but also need to work on your gymnastics!

This one was a fan favorite! 

Goal: Test gymnastics skill and strength under comp-style fatigue

Pace the conditioning to have something left for muscle-ups

➡️ 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- Feet on Box
Level 3- Weighted hanging knee raises

➡️ Bar Muscle Up Scales
Level 1- Jumping or Banded Bar Muscle Ups
Level 2- Burpee Chest to Bars
Level 3- Burpee Pull Ups 
*if not doing jumping pull-ups yet, perform feet assisted burpee pull ups 

⭐️ You're performing burpee chest to bar or burpee jumping because the bar muscle up is a very hard kip into a pull and a press - the burpee uses the same amount of core strength and you're doing a push-up which gets you a pressing stimulus

Like what you see? As women's only programming we are VERY gymnastics focused (don't think because it's girls only it's gonna be easier .. in fact our programming might be more challenging than most!).

Our girls work on upper body strength every day of the week, with some kind of vertical pulling movement (think pull-ups) 2-4 times a week, lots of pressing, and lots of core and accessory work to stay healthy and strong!

Join us - we've got 5 crossfit programs to choose from, two comp tracks, and 3 day Oly and Gymnastics to add on to your regular training.

Links in linktree or comment "crossfit" to get the deets in your inbox. If you do this workout come back and let us know how it went!

#crossfitprogramming #competitivefemaletraining #metcon #conditioning
“Use your legs” is probably yelled a thousand “Use your legs” is probably yelled a thousand times a day across the gym spaces … but it can be so hard to figure out HOW to use them! Try these!

COACHING CUES:

-Keep your chest up - you’re trying to engage your quads AND your hamstrings. The more you drop your chest the more you’ll default to using just your backside

-Go HEAVY on the DBs- pick something that feels really heavy in your hands, and then jump with all your might - THIS is the power we want you to generate when you’re lifting from the floor

-Approach the set up like a squat (these are afterall weighted jump squats…) if you struggle to get into a squat position, ask someone to watch you so you’re confident you’re doing it right

Add these in on the regular, perform 2-3 sets of 3-4 reps. Bonus points if you pair them with something else plyometric like box jumps or broad jumps!

Have you done these before? Coaches these are a PHENOMENAL way to warm up your classes for all things lifting (including squats from the rack!)

Save, share, follow for more!
Female Athlete Nutrition — Simplified. No more Female Athlete Nutrition — Simplified.

No more guessing, cutting carbs, or trying to follow a plan that wasn’t built for you.

Our 8-week self-guided program is built specifically for women who train hard and want a clear, structured path to fuel their performance, recovery, and body comp goals 💜

Here’s what’s inside:

 ✔️ Weekly step-by-step lessons
 ✔️ Pre/post-workout fueling strategies
 ✔️ A real system for eating with your training (not against it)
✔️ BONUS: Fitness if you need it (strength/hypertrophy + cardio

Whether your goal is to lean out, get stronger, or just stop feeling so exhausted — we’ve got you.

Doors are open — and we start together TOMORROW.

Link in linktree or comment “nutrition” to get it directly in your inbox. 

#femaleathlete #crossfitnutrition #fuelyourtraining #strongwomen #sportsnutrition #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
  • Link Tree
  • Free Weeks
  • Our Coaches

© 2025 Competitive Female Training - WordPress Theme by Kadence WP

  • 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