New Programs
36-Week Training Program
Pregnancy
Empower Pregnancy is a 36-week training path, built by expert coach Brianna Battles and tested by CrossFit Games champions Katrín Davíðsdóttir and Annie Thorisdottir. Every workout adapts as your body changes so you can stay strong, supported, and confident from week 4 to 40.
View Program12 Week At Home Program
At Home
This 12-week at-home program helps you build strength, confidence, and consistency. It follows the same science-backed methods trusted by Katrin Davidsdottir, Annie Thorisdottir, and Dr. Stacy Sims.
View ProgramMemberships
Most Popular
Flight
Our signature training membership for perimenopause and menopause. Follow rotating training blocks every 4–8 weeks, get expert education from Dr. Stacy Sims, and stay consistent with support from our private community.
View ProgramGlobo
A gym-based version of Flight built for commercial equipment. Train through each 4–8 week block with machine-friendly workouts, expert hormone education, and community support every step of the way.
View ProgramOne Time Programs
6-Week Program with Lessons
Take Off
A six-week program built for perimenopause and menopause. Includes strength, sprints, HIIT, plyometrics, and expert-led lessons from Dr. Stacy Sims plus a private community to support you
View Program12 Week Program with Lessons
Foundations
A 12-week beginner strength plan co-created with Dr. Stacy Sims. You’ll progress from three to four workouts per week, learn hormone-smart training basics, and build confidence in our private group
View ProgramOn-The-Go
A 20-session minimal-equipment program for busy or traveling women. No gym needed, just a jump rope and dumbbell. Includes guided warm-ups, full workout PDFs, and hormone-aware coaching
View ProgramI’ve been using this programming for a while now and absolutely love it. It’s focus on lifting heavy builds strength and continues to challenge me, but doesn’t leave me feeling broken by the end of the week.
I am actually in Empower Flight and I’ve been really happy with the changes this has provided to my workout routine and my body. I really do enjoy the program.
With CrossFit 4‑5 days a week I was always sore and run down. About four years ago I just wasn’t recovering. This programming took a bit to get used to, but now I have energy, I’m recovering and feel great, and I feel like I’m gaining muscle too. Definitely loving this!