Metallic Taste

Back Squats 3 x 5 @ 80% (15min)

The first 5min of the 15min is for warm up!
Once you get to your 80% DO NOT ADD WEIGHT, stay at that weight!!!
Be explosive, chest up, knees/hips out, squeeze the butt!

For time: Metallic Taste
20 Calorie Air Dyne
500m Row
20 Burpees
Rest 5min then…
100 Double Unders for time
15min TOTAL time cap!

L2 300 Singles or 50 Double Unders
L1 15 Calorie Air Dyne, 500m Row, 10 Burpees/15 Up Downs
150 Singles

Recovery: 2min Bike/Row
Mobilize where you are tight!


Holiday Chill Session
Hey everyone! The Holiday’s are always crazy times but a few of you guys have voiced wanting a little get
CLOSING EARLY! Due to road conditions changing rapidly we will NOT be having the 6:45pm class. 4:45 ad 5:45 is
Happy Birthday Mel!!!
Happy Birthday Mel! Thanks for all you do for us! You’re the best!!! -CFB Trainers
Friday’s gym hours
Greeting to all in your food coma! Friday’s gym hours are as follows: 0830, 11:30 and 4:45pm Classes ONLY! Even
ATTENTION – Gym Closure
Due to the rapidly deteriorating weather, road conditions & low attendance we are closing AFTER the 4:45 (Nov. 26th). NO



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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