Wednesday October 24

Wednesday October 24


Deadlift 10-8-5

  • Build for a heavy set of touch and goes for the day.
  • No percentage, go by feel.




21-15-9 reps for time of:

Deadlifts 225/155


Rx – as written (This is a classic CrossFit Benchmark, see your coach for scaling options)

Scaled – Push Ups and lighter weight.


Double Kettlebell DL/Dumbbell DL



3 Rounds NOT FOR TIME:

10 Reverse Hyper 30-50% of your 1rep max

20 Band Pull Aparts (red band)


Tuesday October 23

Tuesday October 23


Every 2min for 10min:

3 “Tempo” Front Squat + 1 Front Squat

  • 3 sec down, 3 sec hold, fast up then 1 regular



3 Rounds:
50 Double Unders
30 Pistols

  • 15min time cap


OPEN/Performance –  as written

FITNESS – 100 Singles, 60 Air Squats



Accumulate: NOT FOR TIME

Seal Walk with Sliders x 100ft + 2min Plank Hold (on forearms)

40 Rev Slider Samson Stretch (R+L = 2)


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


Members or guests that use commercial travel (plane, bus, train) or travel outside the state of ME, VT, NH will not be allowed to drop-in or return to the gym, inside or outside, until one of the following has been achieved:

1) 7-day quarantine + taking a COVID test after 7 days + receiving a negative test prior to returning to class and bringing a copy of the negative test results that we will keep on file for a minimum of 30 days.
2) 14-day quarantine.