Monday October 22

Monday October 22

Thank You to all who participated, cheered and donated for our Sarah’s House Fundraiser! Pictured above is Lindsey who spoke at our event on Saturday! HUGE Thank you to Lindsey for allowing CFB to be part of an amazing opportunity!!


Strict Press 3-3-3

  • Superset with…

Weighted Pull Ups 3-3-3

  • If unable to add weight, do strict, or a version that is challenging for you.
    • (Elevated Ring or Bar Rows)


Stamina Burpee Box Jump Overs

AMRAP 2:30: Burpee Box Jump Overs
– Rest 1:00 –
AMRAP 1:30: Burpee Box Jump Overs
– Rest 1:00 –
AMRAP :30: Burpee Box Jump Overs

Open/Performance Box is 24″/20″, Open-standards (box facing).
Fitness  – Step-Overs + Burpee



2 Rounds: 20 Band Pull Aparts + Pigeon Stretch 1min/side (on box)

MASH/Crossover Symmetry


Saturday October 20 “CFB For Sarah”

Saturday October 20 “CFB For Sarah”

CFB For Sarah

24 Cal Buy-in Row or Bike

Clean and Jerk

Open- 135/95

Performance- 115/75

Fitness – 95/65

Scaled- barbell# athlete choice OR KB Swings!!

Both of these movements are symbolic of being “down from cancer” and getting back up again. 

Teams of 2: 27-21-15
Teams of 3: 42-30-18

In honor of Breast Cancer Awareness Month, please join CrossFit Bangor for a workout as we raise money for Sarah’s House and “Support the Fight” of all cancer patients in Maine.
Sarah’s House is a local non-profit that provides residential housing and emotional support to cancer patients who travel more than 30 miles to receive treatment at Cancer Care in Brewer.

For a minimum donation of $15, athletes will participate in a custom Work Out of the Day designed to symbolize the struggle of cancer patients and highlight the impact Sarah’s House has had on the local community. 100% of the proceeds will benefit Sarah’s House and their guests.

For every $15 raised, we will provide a cancer patient with an overnight stay at Sarah’s House, eliminating the emotional and financial stress associated with traveling long distances for cancer treatment.
Spectators and athletes are also encouraged bring an item from the Sarah’s House Wish List

How to donate!
Please join CrossFit Bangor on October 20th as we Support the Fight of cancer patients in Maine!

Thank you for your support!!

Friday October 19

Friday October 19

Bear Complex

30min AMRAP

1 Bear Complex = 7 Rounds of the following movements; UNBROKEN

-Power Clean

-Front Squat

-Shoulder to Overhead

-Back Squat

-Shoulder to Overhead

  • Building if able or stay the same weight for all rounds.

  • There is NO setting the barbell down during the 7 rounds.

  • Goal should be 3 – 5 rounds total.



2 Rounds of: 15 Banded Good Mornings + 20 band Pull Aparts


1,000m Cool Down Row


Thursday October 18

Thursday October 18

Teams of 2

4 min Work/30 sec Rest switching as needed

Max Effort Calorie Bike

Max Effort Sled Pushes + Pull  (1 length turf is 50ft =1Rep)                                                                                                          

Max Effort Calorie Row

Max Effort Hollow Rocks/AbMats/GHD

Max Effort 50ft Farmers Carry (sandbags, kettlebells, dumbbells, axel bars, 1 length turf is 50ft =1Rep)

  • One person working at a time, can split work however they choose.


Post to TRIIB

Bike + Row Calories

Sled + Farmer’s Carry (1 length turf is 50ft =1Rep)

Hollow Rocks/AbMats/GHD



3 Rounds of:

10 Reverse Hyper + 20 Glute bridges


3 Rounds of:

Single Arm, DMB kneeling press

Single Arm, DMB bench row


Wednesday October 17

Wednesday October 17


Strict Press 5-5-5-5


“Ninja Skillz”

30 – 20 – 10

Push Ups – Kipping Handstand Push Ups –  Def/Strict Handstand Push Ups

10 – 20 – 30

Bar Muscle Ups – Chest to Bar – Pull Ups


Open – as written

Performance – Push Ups/Kipping HSPU – Strict

Chest to Bar/Kipping Pull Ups/Strict


Push Ups – Def Push Ups – Wall Climbs

Strict Pull ups – Kipping Pull Ups – Jumping Pull Ups



Push Ups – Def Push Ups – Wall Climbs

Strict Pull ups – Strict Band Pull Ups – Ring/Rows Rows



Shoulder Love, Crossover Symmetry, DMB Y,T,W