Self Rescue

Skill: Pause Jerks 3-3-3 (10min)

Add weight each set if forms allows.
You will dip and pause at the bottom of the dip for 2-3seconds and then WITHOUT re-dipping, drive up to finish the jerk.
Split jerks are authorized.

WOD: Self Rescue
10min AMRAP
1 Rope Climb
7 Power Snatches 75/115 Rx+ 95/135
11 Box Jumps 24/20”

L2 Climb the rope as high as comfortable, 65/95, 20/18”
L1 3 Rope Pulls from the ground, 55/85, 16/12”

Recovery: 2min Bike/Row/Run
15 Side Planks Squeezes, 15 Scapula Push Ups, Calf Stretches


Closed Thanksgiving
The Holiday Season is upon us! We will be CLOSED all day November 27th to spend time with our friends
Columbus Day
Holiday hours are as follows: 5:30am, 8:30am, 11:30am, 4:45pm
Closed September 13th
CLOSED on September 13th due to supporting the athletes attending, Maine’s Fittest.
New Tank Tops Are In!!
Come and get em!
No Open Gym Sat.
Hey guys! Sorry for the late post but there will be no open gym on Sat. July 19, 2014. Almost



Crossfit is a state of mind…
Lisa Baker-Dorr, Member - CFB
Very supportive crew at CrossFit Bangor. I will definitely be visiting again :-)
Ali AndHorace, Visitor - CFB


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