The Best CrossFit Shoes for Women, According to a Personal Trainer

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CrossFit is a go-to workout class and fitness community for exercise enthusiasts who want to combine cardio and strength training. The workout features lots of dynamic movements (think: squat jumps), as well as heavy lifts (think: barbell squats).

While it’s super important to nail strong form with good body alignment, the goal is also to move fast. This combination of high-intensity interval training and weightlifting maximizes the gains of your workout by revving your heart rate and burning out your muscles. But to gain all the advantages, you need some solid gear—particularly sneakers that hold steady through lunges and deadlifts, yet move with you through box jumps, burpees, and sprints.

Here, the best CrossFit shoes for women that will keep you both strong and fast on your feet, according to a personal trainer.

Our Top Picks

Best Overall:

Nike Metcon 6 Women's Training Shoe at Amazon

The wide heel and extra support in the midfoot will help you perform squats and deadlifts with precision and without overheating.

Best Budget:

Ryka Influence Cross-Training Shoe at Amazon

This affordable pair features a foam midsole that allows for some spring when you’re jumping, as well as stellar arch support.

Best for Narrow Feet:

Puma Fuse Women’s Training Shoes at Zappos

Blend a shock-absorbing midsole with a heel clip that keeps your foot in place, and you get a solid shoe for your workouts.

Best for Wide Feet:

New Balance Women’s Minimus Prevail Cross Trainer at Amazon

Available in wide versions, the outside heel reinforcement stops your feet from shifting as you squat, press, or lunge.

Best for Everyday Wear:

Nike Women’s Free Metcon 3 Training Shoe at Amazon

Chic enough for everyday wear, theses shoes also perform well for even your toughest CrossFit workouts, as you squat and jump.

Best for Jumping:

Reebok Nano X1 Women’s Training Shoes at Amazon

When you do box jumps, squat jumps, or jumping lunges, these shoes provide added energy, helping you jump a few inches higher.

Best for Running:

Adidas Ultraboost 21 Shoes at Adidas.com

Soft and super bouncy, these stand out for their energy return, giving you added rebound every time you step.

Best for Ankle Support:

NoBull Women’s High-Top Trainers at Nobullproject.com

These high-tops give the extra stability you need, while guard plates underfoot provide protection in all planes of motion.

Best for Stability:

Under Armour Women’s UA Project Rock 3 Training Shoe at Underarmour.com

The outer heel counter locks your feet in place through lifts, while the outsole offers traction to keep you steady.

Best Minimalist:

Altra Women’s Solstice XT Cross Training Shoe at Amazon

Ideal if you prefer a shoe that feels barely there, this cross-trainer offers more space to actually move your toes.

In This Article

Our Picks
What to Look For
Why Trust Verywell Fit?

A longtime favorite of the CrossFit community, these Nike Metcon 6 sneakers mix durability with flexibility. The wide, stable heel and extra support in the midfoot will help you perform squats and deadlifts with precision. Ease of movement in the forefoot and upper also means they won’t hold you back from explosive box jumps or treadmill sprints.

The latest upgrade to the Metcon also makes these shoes super breathable, thanks to the all-mesh upper which helps keep your feet cool while you're heating up.

Ryka offers shoes specifically designed for women, which translates to a narrow heel, supportive middle, and space in the toe box for your digits to splay. (You also get the option of a medium- or wide-width construction).

This pair, in particular, features a foam midsole that allows for some spring when you’re jumping around, as well as stellar arch and heel support. The outsole also keeps you from slipping as you train. And if you’re looking for a pair that doesn’t break the bank, these shoes are an affordable, durable option.

Blend a shock-absorbing midsole with a heel clip that keeps your foot in place, and you get a solid go-to shoe for all your CrossFit workouts. From lifting weights to performing plyometrics, these new Puma sneakers will move with you, while keeping you steady when you need it.

Durability and traction under your foot also mean these sneakers last through lots of sweat without slipping. And in the front, you get extra space in the toe box for a more comfortable feel.

New Balance Womenâs Minimus Prevail Cross Trainer

Available in both a standard and wide version, you can pick the best shoe for your foot shape with these New Balance trainers. The outside heel reinforcement stops your feet from shifting as you squat, press, or lunge.

The Vibram outsole also adds to your stability, while the breathable upper allows for airflow as you start to sweat. You also get lightweight cushioning through the middle to help with softer landings when you jump.

Nike Women's Free Metcon 3 Training Shoes

Chic enough for everyday wear, these shoes also perform well for even your toughest workouts. Lace them up and you’ll feel lightweight support and flexibility, similar to the Nike Free styles. Because you need stability as you strength train, though, you also get a wide, flat heel, like you would with the Nike Metcons (our best overall pick).

The steadiness sans restriction provides the perfect combo for performing your best squats and box jumps during your next CrossFit workout.

With the latest Nano release, Reebok incorporated their running shoe foam into the forefoot of this training shoe. When you do box jumps, squat jumps, or jumping lunges, you now get added energy return to give you a little push to jump a few inches higher, and extra cushioning to absorb the landing.

The heel cup also keeps you steady through lifts and other dynamic exercises—no matter what direction you move in. To top it off, the weaved design of the upper creates durability and breathability.

If your CrossFit routine involves doing more sprinting and speed drills than barbell lifts, these sneakers will become your feet’s best friends. Soft and super bouncy, these Adidas Ultraboosts stand out for their energy return, giving you added rebound every time you step.

The sock-like upper also gives your feet a tight squeeze of support to stop unnecessary shifting, and the heel counter offers stability, too.

If you’re looking for added ankle support, these shoes have you covered. The high-top design gives you the extra stability you need, while guard plates underfoot provide protection in all planes of motion.

Lugs on the outside also add traction, no matter what surface you’re lifting on. Better yet, these sneakers feel so light when you pick them up—an attribute that comes in handy when you’re looking to jump high and wide.

Women's UA Project Rock 3 Training Shoes

The higher bootie construction of this shoe means you get added support through the upper, without it depriving you of the flexibility you need for mountain climbers or skaters.

The outer heel counter also locks your feet in place through lifts, and the outsole offers traction to keep you steady, too. Through each jump you do, you also get some bounce back to help gain air and land soft.

Altra Womenâs Solstice XT Cross Training Shoe

For a shoe that feels barely there, go for this cross-trainer. As with all Altra shoes, you get a toe box that offers more space to actually move your toes, and a zero-drop outsole that helps you feel the ground beneath you. In CrossFit, this is key for pushing through your feet when you’re doing squats or deadlifts.

The flexibility in the midsole also makes speed work fluid and comfortable.

Final Verdict

For a shoe that provides a perfect blend of the stability and flexibility you need for CrossFit, you can’t go wrong with the Nike Metcon 6. If you’re aiming for a shoe that offers a little more ease of movement, especially if you’re focusing on higher jumps and more powerful plyometrics, the Reebok Nano X1 has what you need.

What to Look for in CrossFit Shoes for Women

Stability

When lifting heavy, it’s important to feel stable and like you're ready to handle the weight you're up against. That's why you need a set of shoes that won’t slip, no matter how heavy you go or how much power you put into your lifts. Look for shoes with heel counters and added stability underfoot and through your midfoot. You should feel stable enough in the shoes to push through your feet with confidence.

Flexibility

In order to tackle the dynamic movements of CrossFit—like burpees, box jumps, jumping lunges, and more—you need a shoe that doesn’t hold you back from a wide range of motion or multiple directions. Shoes with flexibility in the forefoot and upper won’t hold you back from achieving your highest jump.

Comfort

As with any workout shoe, if you don't feel comfortable wearing it, it won't be useful to you. A shoe that feels too tight or too loose can hold you back from lifting heavier or jumping higher. Always go for shoes that simply feel great as soon as you slip ‘em on.

Why Trust Verywell Fit?

Mallory Creveling has been writing and testing workout gear, particularly sneakers, for more than a decade. She recognizes the benefits of a good set of shoes to help power through heavy lifting and powerful jumping. She’s also a certified personal trainer, with years of experience in helping women find their best fit.

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