Online CrossFit programming designed specifically for Women. Training that enables Women to take control of their bodies and achieve their goals.

Strong Women Can
Change The World

Our mission is to inspire women to take up space by encouraging them to embrace their bodies, approach their hormones with confidence, train to minimize their weaknesses, and improve their mental and physical strength through our challenging and educational programs written for all skill levels.

Our program includes full access to coaching support and an amazing community of bad-ass women!

Gain Confidence
Change Your Mindset
Feed Your Body
Take Control of Your Training
Navigate Hormonal Changes
Be Part of a Community


1. Sign Up

$39.99/Month - First 7 Days free

Our comprehensive online CrossFit Programming is designed for the specific needs of female athletes - from Beginner to Competitor with access to 6 different levels. Sign Up and start training today.


2. Download The App

Add SugarWOD to your phone and start using the programing right away!

Download on the App StoreGet it on Google Play

3. Join The Community

Make sure to join our members only Facebook Group. In this group you will have access to additional coaching support plus nutrition guidance and daily notes on how to navigate your hormones around your training. As well as share, post wins/struggles and ask questions while training.


First 7 Days free

ACCESS tO ALL 5 Levels

Minimal Equipment

For athletes traveling or with limited equipment.

  • 45 to 60 minutes
  • All Workouts are Modified
  • No Gym Access Needed
CrossFit - 60 Minutes

For all types of athletes, especially those new to CrossFit.

  • 60 minutes
  • Scaling options are provided
  • Gym Access Needed
CrossFit - 90 Minutes

For Athletes familiar with Crossfit, with a focus on learning Complex Crossfit Movements like muscle-ups, handstand push-ups, and handstand walking.

  • 60-90 minutes
  • Scaling options are provided
  • CrossFit Gym Access Needed
Competitors Track

  • 2-4 hours per day
  • Scaling options are provided for intermediate athletes (*must be able to perform muscle-up transitions)
  • CrossFit Gym Access Needed
Level M

For Athletes in the later stages of perimenopause, menopause, and post. Focusing heavily on compound lifts (squats, deadlifts, presses, strict pull-ups). Learn more about Level M here.

  • 60-90 Minutes
  • Scaling options are provided for beginner to intermediate athletes
  • Gym Access Needed



First 7 Days free


CrossFit Accessory Programming is designed for the specific needs of female CrossFitters. We refer to this program as “all the extra stuff you need to be doing” while participating in regular CrossFit Workouts (WODs).

Get stronger at pull-ups, work on your gymnastics, build strength and confidence with the Olympic lifts. The program is broken up into two specific tracks, gymnastics and lifting/strength accessory.

30-60 minutes 3 to 5 days a week
Pulling, core strength, grip strength, and gymnastics
For any CrossFit athlete


Don’t miss out on 7 days of free CrossFit Training

We are Athletes,
CrossFitters, and Coaches!

Whether you want to take your Crossfit Training to the next level or simply compliment your current CrossFit routine. Find out what your body can do through our unique programing structure and find a community of like-minded women.

Shawn Norton

Nutrition Coach/Crossfit Coach

Crossfit Level 1 Trainer
Precision Nutrition L-1
NASM Certified Personal Trainer
B.S. Kinesiology

Rodrick Lopez

Head Programmer/Crossfit Coach

Crossfit Level 2 Trainer                            BS Kinesiology                                                          

Michelle Vicino

CrossFit Coach/Running Coach

CrossFit Level 1 Coach
CrossFit Running
Advanced Coach Concepts
YTT 200

Domonick Sena

Coach Intern

CrossFit Level 1 Trainer


Try the Free 8-week Programs we’ve created either from previous cycles or based on what we’ve found lots of female athletes struggle with!

Learn More


Here are some commonly asked questions. If you can’t find your question here, please reach out to and we will get back to you soon.

How do I access the programming?

Once you sign up you will be given a link to create a Sugarwod account. This is where all of the programming will be posted each week as well as where you will enter your scores so you can compete with your fellow athletes!

What kind of equipment will I need?

90% of our programs can be completed with 1 set of dumbbells and a barbell. In order to complete every program, we suggest having access to a box, squat rack, rower/bike, and rings. Regardless, we offer substitutions for any exercise in the program requiring equipment you don’t have access to via our members-only Facebook group.

How long is the programming?

As long as you have a membership you will continuously receive programming! Our coaches program in 6 to 8 week cycles which include a “deload week” between weeks and a transition week the week before the next cycle.

How long is each session?

Training sessions vary by level. Minimal Equipment ranges from 45 - 60 minutes. Level M can take anywhere from 60 - 90 minutes. Competitors may take up to 2 - 3 hours depending on what is programmed.

Do I need to be in shape to start CFT?

No! CFT is designed for women of any physical activity background, whether you’re a former athlete or someone that has never had a regular workout routine! We have 4 levels of programming starting with modifications catered towards beginners leading up to advanced gymnastics and weightlifting. All 4 levels are accessible by all members!

How many days a week will I be training?

Our programming is written for 5 days of training with 2 days of full rest. The rest days are preprogrammed for Thursdays and Sundays, but it is common for members to rearrange their workout schedule to coordinate with their personal schedule.

What kind of Nutrition Coaching will I receive?

You will receive general nutrition help through the member Facebook group. If you're looking for more help, Coach Shawna and Coach Nat have nutrition plans available here!

What if I already have a Sugarwod account?

You can have multiple gym accounts under Sugarwod.

Do I have to have access to a gym to follow this program?

You will need access to rings, a rig (pull-ups, bar muscle-ups), and a place to do barbell work.

Do I need CrossFit Experience before starting this programming?

We generally suggest you have at least 6 months to a year of CrossFit prior to starting this program (depending on previous athletic experience). We would like you to have a solid grasp of the terminology, an understanding of the Olympic lifts, as well as the capacity to train by yourself.

Do I need to be able to do muscle-ups or advanced gymnastics?

Absolutely NOT! This program is designed to help you GET these things while also helping the more advanced athletes IMPROVE on these things. We offer scales and modifications for every level.

What if I can’t do an exercise listed in the WOD?

Don’t worry about it! We provide access to videos of EVERY exercise we program on our youtube page. We also have a scheduled weekly zoom meeting that is open to all members to meet with the coaches to ask questions and get answers. We provide modifications for all our workouts to allow both beginners and experienced athletes to train together.