Are you looking to add a little variety to your fitness routine? Look no further than the exhilarating world of Crossfit Girls workouts. These dynamic and challenging workouts, created specifically for women, are designed to push your limits, build strength, and boost your overall fitness. From Grace to Cindy, each workout is named after a real-life Crossfit athlete who has poured their heart and soul into perfecting them. Get ready to join the fierce community of Crossfit girls and unleash your inner strength as you take on these intense workouts.
Benefits of CrossFit for Women
Increased Strength and Muscle Tone
One of the major benefits of CrossFit for girls is the significant increase in strength and muscle tone. CrossFit workouts involve a combination of high-intensity interval training (HIIT) and weightlifting, which are designed to target multiple muscle groups at once. By consistently engaging in CrossFit workouts, women can experience noticeable improvements in their overall strength and muscle definition. This increased strength not only enhances their physical appearance but also empowers them to take on various day-to-day activities with greater ease.
Improved Cardiovascular Health
CrossFit workouts also provide numerous benefits for women’s cardiovascular health. The combination of intense exercises, such as burpees, running, and rowing, helps to elevate the heart rate and improve cardiovascular endurance. Regular participation in CrossFit can lead to improved heart health, increased lung capacity, and enhanced overall fitness. This improved cardiovascular endurance not only supports better performance during CrossFit workouts but also carries over to daily activities, allowing women to maintain an active and healthy lifestyle.
Enhanced Endurance and Stamina
In addition to cardiovascular health, CrossFit training helps women develop enhanced endurance and stamina. CrossFit workouts are designed to be challenging and push participants outside their comfort zones. Through the implementation of high-intensity interval training and various functional movements, participants gradually build up their endurance over time. This increased endurance and stamina not only benefits their performance in CrossFit workouts but also translates into everyday activities, such as climbing stairs, carrying groceries, or participating in sports.
Weight Loss and Body Composition Improvements
For women who are looking to shed excess weight or improve their body composition, CrossFit can be a highly effective solution. The combination of intense cardiovascular exercises, strength training, and metabolic conditioning in CrossFit workouts creates a perfect recipe for burning calories and increasing fat loss. Additionally, the high-intensity nature of CrossFit workouts keeps the metabolism elevated even after the workout is complete, resulting in increased calorie burn throughout the day. With a consistent CrossFit regimen, women can achieve their weight loss goals and witness positive changes in their body composition.
Improved Bone Density and Reduced Risk of Osteoporosis
As women age, maintaining strong bones becomes increasingly important to prevent conditions such as osteoporosis. The weightlifting component of CrossFit workouts plays a crucial role in promoting bone health and increasing bone density. The repetitive loading of the bones through weightlifting exercises like squats and deadlifts stimulates bone growth and strengthens the skeletal system. By incorporating CrossFit into their fitness routine, women can effectively reduce the risk of osteoporosis and maintain healthy bones well into their later years.
Importance of Warm-Up and Stretching
Dynamic Warm-Up Exercises
Before diving into a high-intensity CrossFit workout, it is crucial for women to properly warm up their muscles and prepare their bodies for the physical demands ahead. Dynamic warm-up exercises, such as jumping jacks, high knees, and leg swings, help increase blood flow to the muscles and joints. These exercises also activate the nervous system, enabling better muscle recruitment and reducing the risk of injury. Warming up dynamically ensures that the body is adequately primed for the upcoming workout, resulting in improved performance and reduced muscle soreness.
While dynamic warm-up exercises are essential for preparing the body, static stretching is typically performed after the workout to promote flexibility and muscle recovery. Static stretches involve holding a stretch for a prolonged period, targeting specific muscles or muscle groups. By incorporating static stretches into your cool-down routine, you can improve flexibility, reduce muscle tension, and prevent post-workout muscle soreness. Some common static stretches for CrossFit girls include hamstring stretches, quad stretches, and shoulder stretches.
Foam Rolling for Muscle Activation
Foam rolling, also known as self-myofascial release (SMR), is another valuable technique to incorporate into your warm-up routine. Using a foam roller, you can target specific tight or tender areas of the body and apply pressure to release muscle knots and adhesions. Foam rolling increases blood flow to the muscles, enhances range of motion, and encourages muscle activation. By performing foam rolling exercises before your CrossFit workout, you can optimize your muscle function, reduce the risk of injury, and enhance overall performance.
Preventing Injuries with Proper Warm-Up
A proper warm-up is an essential component of any workout routine, especially when participating in high-intensity activities like CrossFit. It helps to prevent injuries by gradually increasing the body’s temperature, stimulating blood flow to the muscles, and preparing the joints for the upcoming movements. Skipping or rushing through the warm-up can lead to muscle strains, sprains, or other injuries. By taking the time to properly warm up, women can minimize the risk of injury and ensure a safe and effective workout.
Effective CrossFit Girls Workouts
CrossFit Workout 1
One effective CrossFit workout for girls is a combination of bodyweight exercises and cardio movements. This workout can be performed in a circuit format, completing a set number of repetitions for each exercise before moving on to the next one. Here is an example of CrossFit Workout 1:
- 10 Burpees
- 15 Air Squats
- 20 Kettlebell Swings
- 400-meter Run
Repeat the circuit for a specific number of rounds or a designated time, depending on your fitness level and goals. This workout targets various muscle groups, elevates the heart rate, and builds overall conditioning. It can be modified by adjusting the repetitions, weights, or intensity to suit individual fitness levels.
CrossFit Workout 2
Another effective CrossFit workout for girls focuses on strength training and core stability. This workout can be performed with weights or using bodyweight for added resistance. Here is an example of CrossFit Workout 2:
- 5 Deadlifts
- 10 Push-Ups
- 15 AbMat Sit-Ups
- 20 Dumbbell Snatches (10 per arm)
Perform a specific number of rounds or complete the circuit within a designated time frame. This workout challenges the muscles, improves strength, and targets the core for enhanced stability and control. Adjust the weights or modify the movements as necessary to accommodate individual fitness levels.
CrossFit Workout 3
For a challenging full-body CrossFit workout, incorporating functional movements and cardio exercises can be highly effective. Here is an example of CrossFit Workout 3:
- 15 Wall Balls
- 10 Box Jumps
- 250-meter Row
- 20 Mountain Climbers
Complete the circuit for a designated number of rounds or within a set time frame, depending on your fitness level and goals. This workout engages multiple muscle groups, elevates the heart rate, and improves overall conditioning. Adapt the intensity or modify the exercises to suit individual capabilities.
CrossFit Exercises for Girls
Compound Exercises like Squats and Deadlifts
Compound exercises, such as squats and deadlifts, are foundational movements in CrossFit workouts for girls. These exercises involve multiple muscle groups and joints working together to perform a movement. Squats target the lower body, including the quadriceps, hamstrings, and glutes, while deadlifts primarily work the posterior chain, including the back, glutes, and hamstrings. Incorporating these compound exercises into your CrossFit routine helps build strength, increase muscle tone, and improve overall athleticism.
Kettlebell Swings and Snatches
Kettlebell swings and snatches are dynamic and explosive exercises that develop strength and power in the hips and posterior chain. These movements also require core stability and coordination. Kettlebell swings involve swinging the kettlebell from between the legs to chest level using a hip hinge motion. Kettlebell snatches, on the other hand, require lifting the kettlebell from the floor to overhead in one fluid movement. The combination of strength, cardiovascular endurance, and coordination makes kettlebell swings and snatches valuable exercises for CrossFit girls.
Burpees and Mountain Climbers
Burpees and mountain climbers are bodyweight exercises that provide an excellent combination of cardio and strength training. Burpees engage multiple muscle groups, including the arms, chest, core, and legs, and help elevate the heart rate. Mountain climbers primarily target the core, shoulders, and legs while also offering a cardiovascular challenge. Including burpees and mountain climbers in your CrossFit workouts helps improve overall conditioning, burn calories, and build endurance.
Pull-Ups and Push-Ups
Pull-ups and push-ups are fundamental upper body exercises that effectively strengthen the arms, back, chest, and core. Pull-ups engage the muscles of the upper back, including the latissimus dorsi and rhomboids, while push-ups target the chest, triceps, and shoulders. These exercises can be modified using resistance bands or performed on an assisted machine for those with limited upper body strength. Incorporating pull-ups and push-ups into your CrossFit routine helps build upper body strength, improve posture, and enhance overall functional fitness.
Box Jumps and Wall Balls
Box jumps and wall balls are dynamic exercises that develop explosive power, lower body strength, and cardiovascular endurance. Box jumps involve jumping onto a box or platform from a standing position, engaging the muscles of the lower body, including the quadriceps, hamstrings, and glutes. Wall balls require throwing a weighted ball against a wall and catching it, engaging the legs, core, shoulders, and arms. Including box jumps and wall balls in your CrossFit workouts challenges your agility, coordination, and overall lower body power.
Rowing and Biking for Cardio
Rowing and biking are popular cardiovascular exercises in CrossFit workouts. Rowing targets the muscles of the legs, back, and core while also providing a low impact workout option. Biking, whether on stationary bikes or outdoor cycling, engages the lower body, including the quadriceps and glutes, while also offering an effective aerobic workout. Incorporating rowing and biking into your CrossFit routine helps improve cardiovascular endurance, burn calories, and diversify your cardio training.
Introduction to Olympic Lifting
Olympic lifting exercises, such as the snatch and clean and jerk, are often included in CrossFit workouts. While these movements may seem intimidating, they offer a range of benefits for girls participating in CrossFit. Olympic lifting movements involve explosive power, coordination, and flexibility. These exercises primarily target the muscles of the lower body, including the quadriceps, hamstrings, and glutes, while also engaging the shoulders, upper back, and core. Proper technique and form are essential when performing Olympic lifts, and it is recommended to seek guidance from a qualified coach or trainer.
Tips for CrossFit Girls
Set Realistic Goals
When embarking on a CrossFit journey, it is important to set realistic goals that align with your abilities and aspirations. Setting achievable targets allows for a sense of progression and keeps you motivated throughout your fitness journey. Remember that progress is individual, and what may work for someone else may not work for you. By setting realistic goals, you can focus on your own improvement and celebrate your personal milestones.
Focus on Form and Technique
In CrossFit, proper form and technique are crucial for preventing injuries and maximizing the effectiveness of each exercise. Take the time to learn and understand the correct form for each movement before increasing the intensity or weights. Practicing good form not only reduces the risk of injury but also ensures that you are targeting the intended muscles and maximizing your results. If you’re unsure about your form, don’t hesitate to ask a coach or trainer for guidance.
Listen to Your Body and Rest When Needed
While consistency is essential for progress, it is equally important to listen to your body and prioritize rest and recovery. CrossFit workouts can be intense, and pushing yourself beyond your limits without adequate rest increases the risk of overtraining and injuries. Pay attention to how your body feels, and take rest days when needed. Incorporating active recovery, such as gentle stretching or yoga, can also help promote recovery and prevent muscle soreness.
Stay Consistent and Committed
Consistency is key in achieving long-term success in CrossFit. By committing to a regular workout routine and integrating CrossFit into your lifestyle, you can experience continuous improvements in strength, endurance, and overall fitness. Create a schedule that suits your availability and holds yourself accountable to stick with it. Consistency builds habits and helps you progress towards your goals steadily.
Fuel Your Body with Nutritious Food
To optimize performance and recovery, it is vital to nourish your body with nutritious food. A well-balanced diet, consisting of lean proteins, complex carbohydrates, healthy fats, and a variety of fruits and vegetables, provides the necessary energy and nutrients to support your CrossFit training. Consider consulting with a registered dietitian or nutritionist to determine a personalized nutrition plan that suits your individual needs and goals.
Proper hydration is essential for overall health and performance, especially during intense workouts like CrossFit. Water plays a crucial role in regulating body temperature, lubricating joints, and transporting nutrients and oxygen to the muscles. Stay hydrated by drinking water throughout the day and particularly before, during, and after your workouts. Individual hydration needs may vary, so pay attention to your body’s signals and adjust accordingly.
Get Enough Sleep for Recovery
Quality sleep is an often overlooked aspect of fitness and recovery. During sleep, the body repairs and rebuilds muscles, balances hormone levels, and enhances overall recovery. Aim for seven to nine hours of uninterrupted sleep each night to support your CrossFit training and optimize your results. Establish a bedtime routine, create a comfortable sleep environment, and prioritize sleep as an essential component of your overall wellness.
Consider Working with a CrossFit Coach or Trainer
To maximize the benefits of CrossFit and ensure proper form and technique, consider working with a CrossFit coach or trainer. Coaches can provide guidance, tailor workouts to your specific needs, and help you progress safely and effectively. They can also offer valuable feedback, motivation, and support throughout your fitness journey. Whether you opt for personal training sessions or join group classes, investing in professional guidance can greatly enhance your CrossFit experience.
Have Fun and Enjoy the Process
Above all, remember to have fun and enjoy the process of CrossFit. Embrace the challenges, celebrate your achievements, and appreciate the sense of community and camaraderie that CrossFit offers. Each workout is an opportunity to learn, grow, and push yourself to new limits. Enjoy the journey, stay positive, and take pride in your dedication to becoming a stronger and fitter version of yourself.
CrossFit Competitions and Events
Local CrossFit Competitions
Participating in local CrossFit competitions can be an exciting way to test your skills and measure your progress against other athletes in your community. These competitions are typically organized by local CrossFit gyms or boxes and offer a friendly and supportive environment for all skill levels. Local competitions often include scaled divisions, allowing beginners to experience the thrill of competition without feeling intimidated. By participating in local competitions, CrossFit girls can bond with fellow athletes, gain confidence, and further enhance their skills.
Regional and National CrossFit Events
For those looking to take their CrossFit journey to the next level, regional and national CrossFit events provide a higher level of competition and a chance to witness elite athletes in action. These events bring together athletes from various regions to compete for the opportunity to advance to the CrossFit Games. Regional and national events offer a competitive atmosphere, inspire athletes to push their limits, and provide a platform for showcasing their abilities. While participation in these events may require qualifying through local competitions or an invitation, attending as a spectator can still be an incredible experience and a source of motivation.
The CrossFit Games, held annually, are the pinnacle of CrossFit competition, featuring the world’s fittest athletes. The Games showcase the physical and mental prowess of elite CrossFit athletes through a series of grueling and diverse workouts. Athletes compete in various disciplines, including weightlifting, gymnastics, endurance, and functional fitness. The CrossFit Games attract a global audience, provide inspiration for CrossFit enthusiasts, and encourage athletes to continuously push their limits. While participating in the CrossFit Games requires exceptional athletic ability and preparation, spectating or following the event can be a source of motivation and excitement for CrossFit girls.
Benefits of Participating in Competitions
Participating in CrossFit competitions offers numerous benefits for girls taking their CrossFit journey seriously. Competing provides a unique opportunity to test your fitness levels, challenge your mental resilience, and push yourself beyond your limits. Competitions also foster a sense of community and camaraderie, allowing athletes to connect with like-minded individuals who share their passion for CrossFit. Additionally, competitions offer a chance for personal growth, self-discovery, and confidence building. By embracing the competition experience, CrossFit girls can uncover their true potential, build resilience, and elevate their performance to new heights.
CrossFit Community and Support
Positive and Motivating Environment
One of the distinguishing features of CrossFit is the positive and motivating environment it fosters. CrossFit gyms, often referred to as boxes, create a sense of community where athletes support and cheer each other on in their fitness journeys. The inclusive and nurturing atmosphere encourages collaboration, friendly competition, and personal growth. The bonds formed within the CrossFit community provide a strong support system that helps individuals stay motivated, overcome challenges, and achieve their fitness goals.
Camaraderie and Teamwork
CrossFit promotes a sense of camaraderie and teamwork that is not commonly found in other fitness disciplines. Many CrossFit workouts are structured as team-based challenges, where individuals work together to complete tasks or achieve shared goals. This teamwork element creates an atmosphere of mutual encouragement, shared accomplishments, and accountability. Through the collaboration and support of fellow athletes, CrossFit girls can push past their limits, develop resilience, and experience a deep sense of camaraderie.
Supportive Coaches and Fellow Athletes
CrossFit gyms typically have experienced and knowledgeable coaches who provide guidance, instruction, and support to athletes of all levels. These coaches play a crucial role in ensuring proper form, technique, and safety during workouts. They help athletes set goals, track progress, and offer personalized advice. Coaches also encourage and motivate athletes through challenging workouts, helping them reach new milestones and overcome mental barriers. In addition to coaches, fellow athletes in the CrossFit community also offer support, motivation, and inspiration, creating a network of like-minded individuals striving for self-improvement.
Finding a CrossFit Gym or Box
To fully experience the benefits of the CrossFit community, it is essential to find a supportive and reputable CrossFit gym or box. Research and visit different facilities in your area, paying attention to factors such as coaching expertise, class schedules, class sizes, and the overall gym atmosphere. Seek recommendations from local athletes or read online reviews to gain insights into the reputation and community feel of each gym. By finding the right CrossFit gym or box, you can join a community that aligns with your goals, values, and fitness aspirations.
Recommended CrossFit Gear for Girls
Comfortable and Supportive Athletic Shoes
Investing in a good pair of athletic shoes is crucial for optimal performance and injury prevention in CrossFit. Look for shoes that offer stability, support, and cushioning, as these qualities are essential for the varied movements and impact associated with CrossFit workouts. Choose shoes with a wide toe box to allow for proper foot splay during exercises. When selecting shoes, consider your specific foot type, comfort preferences, and the intensity of your CrossFit training.
Appropriate Workout Attire
Wearing appropriate workout attire is essential for maximum comfort and freedom of movement during CrossFit workouts. Opt for moisture-wicking, breathable fabrics that allow for unrestricted range of motion. Choose athletic tops and bottoms that provide adequate coverage and support while also allowing for flexibility. Sports bras, compression shorts or leggings, and comfortable T-shirts are popular choices among CrossFit girls. Additionally, consider the climate and temperature of your workout environment when selecting attire.
CrossFit Wrist Wraps and Gloves
CrossFit wrist wraps provide additional support and stability to the wrists, which can be beneficial for movements like weightlifting, pull-ups, and push-ups. Wrist wraps can help prevent strain or injury and offer a secure and comfortable fit. CrossFit gloves can also be beneficial for protecting the hands, improving grip, and providing cushioning during exercises that involve barbell work or pull-ups. These accessories can enhance comfort and safety during intense CrossFit training sessions.
Jump Rope for Double-Unders
Jump ropes are a staple piece of equipment in CrossFit, commonly used for exercises like double-unders, single-unders, and cardio conditioning. A good quality jump rope should be lightweight, adjustable to your height, and durable. Skipping rope workouts improve coordination, agility, and cardiovascular endurance. Adding a jump rope to your CrossFit gear collection allows you to practice double-unders and other jump rope exercises during warm-ups or as part of your regular workout routine.
Weightlifting Belt for Heavy Lifts
For CrossFit girls who are comfortable with heavy weightlifting, a weightlifting belt can provide additional support and stability to the core and lower back. Wearing a weightlifting belt can help maintain proper form and reduce the risk of injury during exercises such as squats, deadlifts, and overhead presses. It is important to note that weightlifting belts should be used with caution and discretion, and it is recommended to consult with a coach or trainer to determine the appropriate use and technique.
Knee Sleeves or Braces for Added Support
Knee sleeves or braces can be beneficial for individuals dealing with knee discomfort, instability, or previous injuries. These supportive sleeves or braces provide compression, warmth, and stabilization to the knee joint during exercises that involve squatting, lunging, or jumping. Knee sleeves or braces are available in various levels of support and thickness, so it is important to find the right fit and level of support for your specific needs. If experiencing knee pain or instability, consult with a healthcare professional before incorporating knee sleeves or braces into your CrossFit routine.
Water Bottle and Towel for Hydration and Sweat Management
Staying hydrated during CrossFit workouts is crucial for maintaining optimal performance and preventing dehydration. It is recommended to bring a water bottle to every workout and hydrate before, during, and after your training session. A towel can also be useful for managing sweat, especially during intense workouts. Having a small towel nearby allows you to quickly wipe away excess sweat and maintain a comfortable grip on equipment.
Common Myths about CrossFit for Girls
Fear of Getting Too Bulky
One common myth surrounding CrossFit, particularly for girls, is the fear of becoming bulky or excessively muscular. However, this fear is unfounded. CrossFit workouts focus on functional movements, strength training, and high-intensity interval training, which promote overall fitness, strength, and endurance. Building significant muscle mass requires a specific training regimen, nutrition plan, and genetic predisposition. CrossFit workouts, when combined with a balanced diet, can help women achieve a lean and toned physique, not a bulky one.
Concerns about Excessive Cardio
Another misconception about CrossFit is that it entails excessive cardio training, leading to muscle loss or a disproportionate focus on cardiovascular endurance. While CrossFit incorporates intense cardiovascular exercises, it also includes strength training and functional movements that target muscle growth and overall strength. CrossFit workouts often strike a balance between cardiovascular conditioning and strength training, creating a well-rounded approach to fitness. Incorporating varied exercises and training methods ensures that both cardiovascular and muscular systems are challenged and developed.
Misconceptions about Injury Risks
CrossFit has gained a reputation for being injury-prone, but this perception is often based on individual cases or improper training practices. It is important to note that injuries can occur in any physical activity, not just CrossFit. With proper coaching, attention to technique, and gradual progression, injury risks can be minimized in CrossFit. Coaches emphasize safety, provide modifications for various levels, and guide athletes in selecting appropriate weights and movements. By prioritizing technique and employing proper form, CrossFit girls can safely enjoy the benefits of CrossFit without an increased risk of injury.
Perceived Elitism and Intimidation
Some people perceive CrossFit as an intimidating and elitist fitness community. However, this generalization does not accurately represent the majority of CrossFit gyms or boxes. While CrossFit fosters a culture of challenging workouts and pushing personal limits, it also emphasizes inclusivity, community support, and individual progress. CrossFit gyms typically welcome all fitness levels and promote an environment that encourages personal growth, camaraderie, and support. It is essential to find a CrossFit community that aligns with your values and provides a positive and inclusive atmosphere.
Success Stories of CrossFit Girls
Transformations in Strength and Physique
Countless success stories in women’s CrossFit revolve around dramatic transformations in strength and physique. Women who engage in regular CrossFit training often witness remarkable improvements in muscle tone, definition, and overall strength. CrossFit workouts challenge the body with a variety of functional movements, leading to increased lean muscle mass and decreased body fat. These transformations contribute to enhanced athleticism and improved confidence in one’s own physical capabilities.
Overcoming Mental and Physical Barriers
Many CrossFit girls have experienced tremendous personal growth by overcoming mental and physical barriers through their training. CrossFit workouts push individuals out of their comfort zones, challenging them to do things they never thought possible. Breaking through mental barriers, such as self-doubt or fear of failure, fosters resilience, mental toughness, and a growth mindset. Physical progress, such as mastering challenging movements or achieving personal records, further reinforces self-belief and cultivates a sense of empowerment.
Achieving Personal Records and Milestones
CrossFit provides a platform for continual progress and the achievement of personal records and milestones. Whether it’s completing a challenging workout for the first time, increasing the weight lifted, or mastering a complex movement, CrossFit girls regularly experience the satisfaction of setting and surpassing their own goals. These personal records serve as tangible evidence of progress, motivation to continue striving for improvement, and a testament to the dedication and effort put into their CrossFit journey.
Gaining Confidence and Self-Esteem
Perhaps one of the most rewarding outcomes of CrossFit for girls is the boost in confidence and self-esteem. Through the challenges and successes experienced in CrossFit workouts, women gain a greater belief in their physical and mental capabilities. Achieving feats they never thought possible, witnessing improvements in strength and endurance, and feeling supported within the CrossFit community all contribute to an elevated sense of self-confidence and an enhanced self-image. The confidence gained through CrossFit often transcends beyond the gym and positively impacts various aspects of their lives.
In conclusion, CrossFit offers numerous benefits for women, including increased strength and muscle tone, improved cardiovascular health, enhanced endurance and stamina, weight loss and body composition improvements, and improved bone density. The importance of warm-up and stretching is vital for injury prevention, with dynamic warm-up exercises, static stretching, and foam rolling serving as essential components. Effective CrossFit workouts for girls include a combination of bodyweight exercises, strength training, and cardio movements. CrossFit exercises for girls incorporate compound exercises, kettlebell swings and snatches, burpees and mountain climbers, pull-ups and push-ups, box jumps and wall balls, rowing and biking for cardio, as well as an introduction to Olympic lifting. Tips for CrossFit girls include setting realistic goals, focusing on form and technique, listening to the body and resting when needed, staying consistent and committed, fueling the body with nutritious food, staying hydrated, getting enough sleep for recovery, considering working with a CrossFit coach or trainer, and most importantly, having fun and enjoying the process. CrossFit competitions and events, the CrossFit community and support, recommended CrossFit gear for girls, common myths about CrossFit, and success stories of CrossFit girls all contribute to the comprehensive and fulfilling world of CrossFit for women.