Tuesday April 16

Tuesday April 16


Power Clean Heavy Single

Work up to a Heavy power Clean for the day: any day you can hit above 80% is a “good” day.


”Chuck Rhodes”


Squat Clean Thrusters

Open: (185, 125)
Performance: (155,105)
Fitness: (135/95)
Scaled: (115/75)

Heres a burner version!
AMRAP 7: 10 Thrusters (95, 65) 10 Burpees

Sarah P.

Sarah P.

  1. When did you start at CrossFit Bangor: My life changed completely once again when I transferred my job to a completely different area where I barely knew anyone. In September of 2016 I transferred from the Houlton State Police barracks to the Bangor Barracks. Once I moved down here and decided to make another huge decision (buying a house by myself) I knew I wanted to get back into the groove of things with actually going to a gym and being committed to a workout routine. There are so many options down here compared to “The County” where I’m so used to having very little options. I kept seeing Crossfit related posts on social media and co-workers talking about it so I quickly became curious. I reached out to another dispatcher at another agency and pretty much picked her brain about it and decided to reach out to CFB via email. January of 2017. Walking through the doors was totally intimidating and I literally thought Zach was trying to kill me during my first on-ramp class. Everyone was so welcoming but at the same time I was completely out of my comfort zone. I continued showing up for on-ramp classes and was joined by another member to finish out. Once we were let loose on our own, then it was really a game changer… I became absolutely addicted to this amazing and loving community that Crossfit Bangor has.
  2. Proudest CrossFit accomplishment: Crossfit has brought out the athlete in me that I never knew was in me. I was an alpine skier back in school and didn’t compete all the way through to my senior year of high school. I thought working was where all the fun was at, clearly I was wrong. When I joined Crossfit I never thought I would become competitive enough to start doing competitions. Here I am now, I’ve actually done 6 competitions and had a blast doing every single one of them. Showing up to classes and being able to compete is an accomplishment every single day.
  3. Favorite lift, metcon, or both: SQUATS — I remember being barely able to squat an empty barbell and one of the first classes I attended with Tony coaching he came over to me and told me I needed to squat down lower and I remember replying back saying that if “I go any lower I’m not going to be able to get up!” He replied back as he was walking away saying “that’s okay!” It took me a long time to get the confidence and to really push myself to keep adding on the weight. To this day, I’ve yet to figure out how Mel gets right in my head when she’s coaching on squat days but when she comes around during squats and looks at you and tells you to squat the shit out of the bar you squat the shit out of the bar!
  4. A movement or workout you’re hoping to improve this year: Getting a strict PULL UP 🙂 I’d also like to work on trying lateral box jumps! Box jumps still scare me and probably always will.
  5. Biggest surprise since starting at CrossFit Bangor: I’m literally surprised every single day that I show up to crossfit and realize what my body can do when I put in the heart and the hustle.
  6. Advice for new members or friends who have yet to try CrossFit: Come try it and have some fun! I promise the intimidation is only temporary and the family that you gain will last a lifetime!
  7. Favorite Maine place to recommend to other members or visitors: Greenville is my favorite place to visit. I love Moosehead lake in the summer and also skiing at Big Squaw in the winter.
  8. Non CrossFit interest(s): I love hiking.. and thanks to Crossfit for making me an even better hiker then I was before. I ended up hiking Katahdin twice last year and was amazed at how good I felt hiking both times!
  9. Additional thoughts you’d like to share! I’ve gained a few more thoughts and a whole different perspective of life since this email was sent to me. In the last few weeks, life has happened and it’s been crazy. If you find something in this life like Crossfit that you love and enjoy doing, you do it. As I sit here and try to finish up this email all that replays in my mind is a part of Hilary Campbell’s final farewell to her husband yesterday.. words that I will live by the rest of my life and will pass along any chance that I get.

“If there is anything I can say as I try to wrap my head around it it would be that we all slow down. Take life in. Life gets crazy. Small things become larger than they should and get more attention than they deserve. Don’t waste your time on it. If you are mad at a loved one that’s ok, anger is born. But life goes on. Don’t let the negative emotions fill your heart, because no one has promised you tomorrow.”

I will forever be grateful for all the coaches and athletes at Crossfit Bangor that have been a huge influence in my life and continue to be every single day. Thank you to all of you! 🙂




Monday April 15

Monday April 15

Today we are remembering Maine State Police Detective Ben Campbell.
Thank you for your service.


AMRAP 31 Minutes
5 Burpee Bar Muscle Ups
11 Bench Press 185/115
12 Box step over (24/20″) (70/50#)
82 Double Unders

AMRAP 31 Minutes
5 burpee pull ups or ring rows
11 bench press 135/80
12 box step overs 50/35 dbs
82 single unders

This 31 minute amrap is not a sprint, it designed to test your fitness and skill to challenge and support your class.
Please choose movements that you can complete in your best ROM under fatigue.

The Burpee bar muscle-up consists of a burpee followed by your high skill gymnastics kipping muscle up, modifications to this can be:
burpee kipping pull up
burpee jumping pull up
burpee ring row

Ben Campbell was 31 years old. Just days shy of his 32nd bday.
Ben lived his life to the fullest… Which is something almost unattainable but he managed to do itHis two call numbers with the sp were 511 and 1282.
Ben also loved to lift. Hence the bench press and heavy dB step overs

Saturday April 13

Saturday April 13

“Escape and Evade”

For time with a partner:
50 Thrusters (115, 75)
50 Toes to Bar
1 Mile Run
50 T2B
50 Thrusters (115, 75)
1 Mile Run L3: (95, 65)

  • 30:00 Time Cap

Open: as written
L3 Performance: (75, 55) (T2B or Knee to chest)
L2 Fitness: (65, 45) (Abmat Sit-ups)

L1 Scale as necessary

It’s up to you and your teammate today to come up with a strategy that works best.
Both thrusters and T2B should be able to be completed in at least 5 reps per set

There is a total of 50 reps of each movement per person if split evenly. In terms of breaking the running intervals, that’s entirely your call today.

Friday April 12


We are finding a 3RM close grip chin up.

  • Rest 2 minutes between attempts.

If unable to complete with weight, complete 6 sets of 3 reps with 90-seconds rest between sets with bodyweight.
Scaling today will be 5 sets of 5 partner assisted close grip chin-ups.*any addition to body weight can be used. (weight vest, belt with weight on it, bands holding weight)

Rest 2:00 between sets

L1 Performance: Bodyweight 6 x 3. 

L2 Fitness/L1 Scaled: Assisted Chin-ups 5 x 5. 

  • You will complete these reps as fast as possible while maintaining proper form.
  • You should be able to perform large sets of each movement without hitting failure.
  • We’ll review all of the movements in our warm-up today.



For Time:

Hang Power Cleans (95/65)

Then NOT for time but for quality

DB Floor Press (50, 35) (Neutral Grip)
*50 Banded pull-aparts after each set (pronated grip)

Open: as written
L3 Performance: (45, 30)
L2 Fitness: (35, 25) (Box Push-ups)
L1 Scaled: (25, 20) (Box Push-ups)


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.