The 10 Best CrossFit Shoes for Women of 2023

The Nike Metcon 6 Training Shoe provides solid support for heavy lifts

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

Verywell / Chloe Jeong

CrossFit is a workout class and fitness community for exercise enthusiasts who want to combine cardio and strength training. CrossFit workouts feature lots of dynamic movements like squat jumps, and heavy lifts like barbell squats. This combination of high-intensity interval training and weightlifting maximizes workout gains by revving your heart rate and burning out your muscles.

To gain all the advantages of a CrossFit workout, you need solid gear—particularly shoes that hold steady through lunges and deadlifts, yet also move with you through box jumps, burpees, and sprints. CrossFit shoes should have strong stability features but also be flexible enough for dynamic movements. We reviewed our selections based on stability, flexibility, available sizes, and overall weight of the shoe. An ACE-certified personal trainer from our Review Board also reviewed the claims in this article for accuracy surrounding CrossFit shoes and how to evaluate features like stability, flexibility, and comfort.

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

Best Overall

Nike Metcon 6 Training Shoe

Nike Metcon 6 Training Shoe


The Nike Metcon 6 shoes are our best overall selection and a longtime favorite of the CrossFit community for their mix of durability and 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 keep your feet cool while you're heating up.  

Price at time of publication: $130

Best Budget

Ryka Influence Cross-Training Shoe

Ryka Influence Cross-Training Shoe


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. 

Price at time of publication: $90

Best for Narrow Feet

Puma Fuse Women’s Training Shoes

Puma Fuse Women’s Training Shoes


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. 

Price at time of publication: $90

Best for Wide Feet

New Balance Women’s Minimus Prevail Cross Trainer

New Balance Women’s 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.

Best for Everyday Wear

Nike Women’s Free Metcon 3 Training Shoe

Nike Women’s Free Metcon 3 Training Shoe


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

Price at time of publication: $110

Best for Jumping

Reebok Women’s Nano X1

Reebok Nano X1 Women’s Training Shoes


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.

Price at time of publication: $130

Best for Running

Adidas Ultraboost 21 Shoes

Adidas Ultraboost 21 Shoes


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.

Best for Ankle Support

NoBull Women’s High-Top Trainers

NoBull Women’s High-Top Trainers


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. 

Price at time of publication: $149

Best for Stability

Under Armour Women’s UA Project Rock 3 Training Shoe

Under Armour Women’s UA Project Rock 3 Training Shoe

Under Armour

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. 

Price at time of publication: $140

Best Minimalist

Altra Women’s Solstice XT Cross Training Shoe

Altra Women’s Solstice XT Cross Training Shoe

Courtesy of Amazon

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 deadlifts or squats.

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 


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.


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


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. If you have issues like high arches and need orthotics or need insoles for flat feet, make sure the shoe you choose can accommodate them. Always go for shoes that simply feel great as soon as you slip them on. 

Frequently Asked Questions

  • How often should you buy new CrossFit shoes?

    How often you buy new CrossFit shoes depends on use. If you see any defects or extreme wear or notice that they are not fitting well anymore, replace them. Otherwise, a good rule of thumb is to buy new CrossFit shoes every 12 months.

  • Are CrossFit shoes good for walking?

    CrossFit shoes may not be suitable for walking since they don't provide the correct cushioning or flexibility for walking. CrossFit shoes provide a certain level of stability for heavy lifting and therefore are not ideal for the free movement needed for walking even indoors if you're at home walking using your treadmill desk.

  • What makes CrossFit shoes different from other shoes?

    CrossFit shoes are different from other shoes because they are designed to provide stability for heavy lifting. However, they also need to be light and flexible since there are many dynamic movements required in CrossFit workouts. Thick-soled running shoes or those with curved fronts will not provide the correct movement or stability for CrossFit workouts.

  • Can I use CrossFit shoes for running?

    It is not a good idea to use CrossFit shoes for running because the support areas are different. Running shoes often have a curved front to help propel you forward. CrossFit shoes have a sturdy toe box to support lifting and jumping. Therefore you will not run as well with CrossFit shoes as purposefully designed running shoes.

  • Can you wear CrossFit shoes outside?

    You can wear CrossFit shoes outside, especially if your CrossFit gym includes running or exercising outdoors. However, your shoes will likely get dirty and you may need a second pair when returning to the gym. CrossFit shoes are not designed to hold up to wet conditions or be used in the snow, mud, or cold.

  • How do you clean CrossFit shoes?

    Clean CrossFit shoes with a cloth soaked in warm, soapy water and wrung out until damp. Use a mild soap. Some CrossFit shoes may be washed in a machine on the hand wash cycle and then air-dried. Check your specific pair's label or company website for instructions.

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. 

1 Source
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Blue MNM, Smith-Ryan AE, Trexler ET, Hirsch KR. The effects of high intensity interval training on muscle size and quality in overweight and obese adults. J Sci Med Sport. 2018;21(2):207-212. doi:10.1016/j.jsams.2017.06.001