Bench pressing isn’t just for bros. Here’s why we love it

bench pressing isn't just for building a big chest or setting PRs on the platform. For everyone, including women, incorporating regular bench pressing into your training brings a range of physical, athletic, and confidence-based benefits:

Top Benefits of Bench Pressing for Women

1. Upper Body Strength & Balance

• Many women focus on lower body strength (squats, lunges), but the bench press helps balance the body by developing the chest, shoulders, and triceps.

• Strong upper body = better posture, easier everyday tasks (like lifting or carrying), and fewer injuries.

2. Toned Arms & Shoulders

• Regular pressing helps build lean muscle in your triceps and deltoids — key areas for a defined upper body.

• Unlike endless reps of light dumbbells, bench pressing delivers real strength and shape.

3. Boosts Confidence & Empowerment

• Lifting heavy weights, especially upper body, can feel intimidating at first — but once you start progressing, it’s incredibly empowering.

• It's common to see women build mental resilience and self-assurance as they conquer weights they once thought were off-limits.

4. Improved Athletic Performance

• Bench press supports overall upper body power, which translates to sports like swimming, tennis, martial arts, and even running (strong arms improve arm drive and running economy).

5. Supports Other Lifts & Movements

• A stronger chest and triceps will help with push-ups, handstands, dips, and jerks in CrossFit or other training.

• It also protects your shoulders during heavy squats or carries by stabilizing the upper body.

6. Bone Health

• Like other compound lifts, bench pressing is load-bearing, which supports bone density — especially important for women to prevent osteoporosis.

7. Metabolic Benefits

• Engaging large upper body muscle groups helps boost your metabolism, especially when done with progressive overload and proper recovery.

TLDR:

Bench pressing isn't just a "bro lift." It's a powerful tool for women who want to get stronger, look toned, feel confident, and become more athletic — in and out of the gym.

thursday, august 7

A.

3x3, 3x2 incline bench press

single arm DB row x 8 reps/arm

B.

12 min amrap:

1-2-3-4-5-6… burpee CTB pull-up (Rx+ burpee BMU)

2-4-6-8-10-12-14… STO (115/75, Rx+ 135/95)

100m run after each round

Why Lifting Weights Burns More Calories Than You Think

Cardio Burns Calories — But Lifting Keeps Burning for Days

We’ve all been there: drenched in sweat after a cardio session, watching our fitness trackers rack up calories. It feels like you’ve just torched a ton of fat. And you probably did — during that workout.

But here’s the truth: if you’re only focusing on how many calories you burn during a workout, you’re missing the bigger picture. Especially when it comes to lifting weights.

Cardio Burns Now. Lifting Burns Later (and Longer).

Cardio is great — it builds endurance, improves heart health, and definitely has its place. But once you step off the treadmill or bike, your calorie burn drops dramatically.

Strength training and CrossFit are different.

When you lift weights like we do in CrossFit, especially heavy ones, you’re creating tiny micro-tears in your muscle tissue. Your body now has a job to do: repair, rebuild, and come back stronger. That repair process takes energy — a lot of it — and can last for 24 to 72 hours post-workout.

This phenomenon is known as EPOC (Excess Post-Exercise Oxygen Consumption), or more simply, the afterburn effect. Your body is literally burning calories at an elevated rate long after your lifting session ends.

Real Talk: More Muscle = Higher Metabolism

Muscle is metabolically active. That means the more muscle you build, the more calories you burn — even while you’re sitting at your desk, sleeping, or binging Netflix. Cardio alone won’t build that kind of muscle mass. But strength training will.

The Bottom Line

Yes, cardio torches calories in the moment. But lifting weights builds a body that burns calories all the time.

If you want to lose fat, build lean muscle, and boost your metabolism for the long haul — don’t just lift. Lift heavy. Then let your body do the work.

wednesday, august 6

A.

5 sets:

2 tempo pause front squat (32X1) + 1 rep no tempo or pause

B.

for time:

350/300m row or ski (or equivalent echo bike)

50 WBS (scaled - 35 reps)

350/300m row or ski (or equivalent echo bike)

40 front rack lunges (135/95) (scaled - 30 reps)

350/300m row or ski (or equivalent echo bike)

50 WBS (scaled - 35 reps)

350/300m row or ski (or equivalent echo bike)

tuesday, august 5

A.

5 sets:

1 segmented clean deadlift (3131) + 2 clean deadlifts

B.

5 sets, each for time, one set every 3 mins:

200m run (Rx+ 300m)

6 power cleans (185/125)

6 burpees over the bar

monday, august 4

A.

12 mins to build to a tough single push press, not necessarily a 1RM

B.

2 sets of max reps push press at 75% of part A

C.

3 minutes of max reps wall walks, 

then,

at 3:00, complete for time:

30 single DB STO (50/35, Rx+ 70/50) (switch arms/petition reps as desired)

40 DUs

30 TTB

40 DUs

20 single DB STO

40 DUs

30 TTB

40 DUs

10 single DB STO

friday, august 1

A.

2 sets: segmented snatch deadlift + snatch pull + tall snatch + OHS

snatch skills & drills

B.

for time:

34 burpee buy in (Happy Bday Julia!!)

immediately into:

“running Isabel”-ish

5 rounds of:

200m run

6 snatches (155/105)

thursday, july 31

A.

5 sets:

incline bench press x 3 reps

single arm bent over DB row x 8 reps/arm

B.

3 sets:
90s to complete: 45 DUs + Max Reps Wall Walks

90s rest

90s to complete: 45 DUs + max reps hang power C&J (95/65)

90s rest 

score = total WWs and total C&J

Why We LIFT Heavy WEIGHT and don’t Just focus on Light & Endless Reps

It’s no secret that we’re fans of lifting heavy over here at CFGG. Heavy lifting, which is easier to do with barbells that can be loaded up as compared to DBs, are the foundation of real strength. When we load up the barbell, we’re not just building muscle — we’re reinforcing bone density, improving joint stability, increasing power output, and tapping into long-term strength gains.

High-volume light dumbbell squats for example have their place, but they won’t deliver the same hormonal, neurological, or structural adaptations that heavy barbell work does. Heavy squats teach your body to produce force, not just survive fatigue. They make you stronger — period and they have benefits that you simply cannot replicate without the barbell. Today we’re squatting to achieve:

• Strong glutes and legs

• Core strength and resilience

• Athletic performance

• Lifelong durability

• and yes, to look good naked

So yes, we squat HEAVY every week. Safely. Consistently. Intentionally.

wednesday, july 30

A.

5 sets:

2 tempo pause front squats (32X1) + 2 reps no tempo or pause

B.

for time:

800/650m row or ski (or equivalent echo bike)

30 front rack lunge steps (135/95)

500/400m row or ski or (or equivalent echo bike)

30 back squats

800/650m row or ski (or equivalent echo bike)

tuesday, july 29

A.

5 sets:

1 segmented clean deadlift (3131) + 3 clean deadlifts

B.

5 sets, each set for time, one set every 3 mins:

Rx

200m run

12 TTB

6 double DB devils press (45/25)

Rx+

300m run

12 TTB

6 double DB devils press (50/35)

monday, july 28

A.

6 sets: 

2 push press 

B.

“Artie”

20 min amrap:
5 pull-ups
10 push ups
15 air squats
5 pull-ups
10 thrusters (95/65)

friday, july 25

A.

6 sets:

clean deadlift + power clean

B.

3 rounds for time:

30 CTB pull-ups (Rx+ 10 BMUs)

15 C&J (95/65, Rx+ 135/95)

12 box jump overs

300m run

Why We Program Accessory Work and Metcons to Complement the Main Lift

If you've been to one of our classes, you've probably noticed a pattern: the strength portion of the class often focuses on one major lift — and the finisher/conditioning feels like it’s connected. That’s not a coincidence. It’s very intentional.

At CFGG we don’t just throw movements into workouts randomly. Every lift, every superset, every finisher has a purpose — and that purpose is to help you move better, get stronger, and perform at your best.

Here’s why we choose complementary accessory work and metcon movements to support part A (the main lift).

1. Reinforcing Movement Patterns

Let’s say the main lift is the back squat. Your body needs strong quads, glutes, hamstrings, and core engagement to move safely and effectively under load. That’s why we might program accessory work like:

• lunges or split squats

• front squats

• heavy KBS

These movements isolate and reinforce the same muscles and mechanics used in your squats — but with lower loads and higher control.

2. Building Strength Where You’re Weak

complementary lifts and movements give us a chance to target muscles or stability areas that may not get enough attention during heavy barbell lifts. For example:

• Struggling with your bench press lockout? We’ll hit triceps a little more with DB bench press

• Fighting your front squat position? Expect midline and front rack mobility work with KB front rack movements

It’s not just about getting stronger — it’s about balancing your body and preventing plateaus (and injuries).

3. Translating Strength to Conditioning

Strength is great but we also love strength under fatigue.

We often include metcon movements that mirror or support the lift of the day. If you deadlifted heavy earlier in class, you might see kettlebell swings, running, or box jumps in your workout — all of which demand posterior chain engagement, coordination, and stamina.

The result? You don’t just build strength — you learn to use it when your heart rate is up and fatigue sets in.

4. Better Movement Quality Over Time

When you move with intention — under load, with relevant accessory work, and in metcons — you train your body to be efficient, resilient, and powerful.

Our goal is always to help you:

• Move well first

• Build strength second

• Apply both under intensity

This approach means you get better results, with less wear and tear and more confidence in your movement.

Final Thought

We don’t program random workouts. We program purposeful progress.

Each lift has a reason.
Each accessory drill supports your progress.
Each metcon is an opportunity to train smarter, not just harder.

Next time you see box jump overs and lunges after squats, know this: it’s not filler. It’s the bridge between where you are and where you want to go.

thursday, july 24

A.

5 sets: (superset)

4-4-3-3-3 incline bench press

single arm DB row 8 reps/arm (30X2)

B.

for time:

18-15-12-9 DB bench press 

24-20-16-12 cal row

15-12-9-6 burpees over the erg

wednesday, july 23

A.

5 sets:

2 tempo pause front squats (32X1) + 3 reps no tempo or pause

B.

90s to complete: 20 WBS + max reps Russian KBS (71/53)

90s rest

90s to complete: 20 WBS + max reps power snatches (75/55)

90s rest

90s to complete: 20 WBS + max KBS

90s rest

90s to complete: 20 WBS + max reps power snatches (75/55)

90s rest

90s to complete: 20 WBS + max reps KBS

score = total reps KBS and total reps power snatches

tuesday, july 22

A.

5 sets:

2 segmented clean deadlifts (3131) + 2 clean deadlifts

B.

3 rounds for time:

18-15-12 power cleans*

15 TTB

100 DUs

18 reps @ 135/95

15 reps @ 155/105

12 reps @ (185/125)

Monday, july 21

A.

6 sets:

2 push jerks

B.

3 sets:

In 2 mins, complete: 200m run + max reps DB push press (50/35)

rest 60s

In 2 mins, complete: amrap: 3 CTB pull-ups + 6 push ups + 9 air squats

rest 60s

friday, july 18

A.

5-6 sets:

segmented clean deadlift + hang clean pull or high pull + hang power clean

B.

5 rounds for time:

12 deadlifts (155/105)

9 hang power cleans 

6-5-4-3-2 ring MUs or 3x CTB pull-ups

THURSDAY, july 17

A.

5 sets: (superset)

5-5-4-4-4 incline bench press

single arm DB row 8 reps/arm

B.

3 sets

4 min amrap:

15/12 cal row

3 burpees over the erg

3 Shoulder to Overhead (95/65, Rx+ 135/95)

15/12 cal row

6 burpees over the erg

6 Shoulder to Overhead

15/12 cal row

 9 burpees over the erg

9 Shoulder to Overhead

etc.. add 3 reps to burpees over the erg and STO each round

rest 60s between sets

pick up where you leave off each time