Ryan L.

Ryan L.

Meet Ryan! He’s our Member Spotlight! Read on to learn more about Ryan and his CrossFit Journey!

  1. When did you start at CrossFit Bangor:
    I started in early December, 2017. I asked for a membership as a Christmas gift – haven’t looked back since.
  1. Proudest CrossFit accomplishment:
    Maybe when I nailed my first muscle up? I first got it on the bar – I knew had the strength for a while but didn’t quite have the timing. When I tried it on the rings, I got up there, but nearly dislocated my shoulder… I can say that I’ve done it on the rings, but I’ll stick with bar muscle ups from here on out. And a shout out to Scott Robinson for helping me (he showed me a floor exercise that finally made it click)!
  1. Favorite lift, metcon, or both:

You know me – I love any workout where burpees are involved. But I gotta say, I love the Diane WOD. Maybe because it’s fresh on my mind having just done it. I love deadlifts and anything gymnastic/bodyweight focused, so Diane is in my wheelhouse. And it’s always fun to haul ass through a workout.

  1. A movement or workout you’re hoping to improve this year:
    I think overall, I would like to improve my form. Between COVID and a nagging wrist injury that has affected my front rack positioning, I’m using this time to lighten the bar load a bit and focus on establishing good form.
  2. Biggest surprise since starting at CrossFit Bangor:

I said this to Mel: I think that she and the CFB staff did an exceptional job adapting and rolling with the COVID punches. The fact that we could “check out” the equipment for home use, and that the coaches stayed engaged with us through social media and Zoom classes – it was a job well done.

  1. Advice for new members or friends who have yet to try CrossFit:
    Make sure to stick with it and keep up a consistent attendance. This instills a routine that you’ll eventually crave, but it builds your sense of community with fellow classmates. The community aspect will motivate you to show up and keep going, even when you don’t want to. Also, challenge yourself, but listen to your body and your coach. Scale appropriately. To sum it up: It’s a process that will eventually yield awesome mental and physical results if you show up and challenge yourself.
  1. Favorite Maine place to recommend to other members or visitors:
    I have a special place in my heart for the Moosehead region. If you haven’t hiked it, check out Borestone Mountain. Also, if you’re into adventure, I recommend canoe camping on Lobster Lake – beautiful sand beaches, incredible views and moose!
  1. Non CrossFit interest(s):
    I love many outside things (My wife says too many things). I am a traditional sportsman (hunting and fishing), but I am also a huge snowboarder. I enjoy all of these things even more now that I get to pass them down to my two boys.
  1. Additional thoughts you’d like to share! 
    I am grateful for CFB and the coaches. And I am impressed by the community. It is tight, it is supportive and it is welcoming. If there are “cliques”, I am not aware of them. I think it is a unique quality for a gym.


  1. When did you start at CrossFit Bangor:
    I started at CrossFit Bangor in January 2018.2. Proudest CrossFit accomplishment:
    I was really proud to complete the marathon row last year, and my first rope climb was really exciting…but I still have to work on getting down safely…

    3. Favorite lift, metcon, or both:
    I’m learning to love deadlifts and back squats because they’re fairly straight forward and you can really see yourself progress and gain strength.

    4. A movement or workout you’re hoping to improve this year:
    I really struggle with pushups and pull-ups so definitely those, and all the other ones, too… but

    5. Biggest surprise since starting at CrossFit Bangor:
    I’m surprised at how much I love coming to classes and being part of this community.  My personality tends to avoid this type of environment, but at Crossfit, I love it!  I honestly didn’t think I’d stick with it very long, but here I still am!!  Go figure…

    6. Advice for new members or friends who have yet to try CrossFit:
    If I can do it, anybody, and I mean anybody can do it.  You will get the help and support you need to learn, grow, and progress every time you show up.  Everybody supports each other regard of skill level, and you will be inspired and challenged every day.

    7. Favorite Maine place to recommend to other members or visitors:
    Acadia National Park is amazing, and everyone should summit Katahdin at least once.

    8. Non CrossFit interest(s):
    I love hiking, my dogs and cats, traveling to underserved countries for medical missions, and I absolutely love my career in health care.

    9. Additional thoughts you’d like to share!
    I am so grateful and privileged to be a part of this community, and to the coaches for all the patience and support extended in helping me to continue to develop my skills… you all are amazing!


Chili Cook Off Recipe

After the Row-solution (Team Marathon Row) we had a wonderful Chili Cook Off! A huge thank you to the 10 people who made chili for the event! I know everyone appreciated the food, plus it was a lot of fun taste-testing all the different types of chili. Our own Coach Cherie won the Chili Cook off getting half the votes placed! I guess people loved the spiciness of her chili (and her whit)! Below is her “recipe.”

Cherie’s Chili

First off, if you are a diehard, measure everything precisely kind of cook, you might hate this recipe. Please view what I write here more as a “guideline.” I encourage you to be adventurous and swap out different veggies, or meats, with whatever you may have in the fridge or pantry. The joy I find in cooking is with trial and error, thinking outside the box, and using up what I have on hand, rather than running to the store for specific ingredients. Get in the kitchen. Have fun. Enjoy.

P.S. This definitely does not fit in the low fat category

4-5 Tablespoons cooking fat – I used half/half bacon grease and butter
2-3 poblano chiles, chopped
2 bell peppers, chopped – whatever color you have on hand
2 jalapeños, chopped (you can always add more if you like it hotter)
2 medium to large size onions, chopped
1 head garlic, peeled and minced
2 pounds ground beef
1 pound sausage – I used chorizo for extra spice (did I mention I like things hot)
32 ounces canned diced tomatoes
12 oz can tomato paste
2 cups tomato sauce
2-3 cups chicken, beef, ham, veggie, whatever stock/broth

All of the above ingredients can be switched up. Only have 1 pound beef, but two pounds sausage? Fine. No poblano? Add another bell pepper. I do find that the poblano adds a nice flavor though. I had some chopped green tomatoes hanging in the freezer, so I threw them in too. Add beans if you want. Anything goes.

This is what I used, but adjust to your taste.

3 Tablespoon chili powder
2 teaspoon cayenne
2 teaspoon coriander
2 teaspoon cumin
2 teaspoon garlic powder
2 teaspoon onion powder
2 teaspoon paprika
2 teaspoon kosher salt (I started with this amount, then added more, to taste, when it was finished)
2 teaspoon black pepper

In a large stockpot or dutch oven, sauté all the peppers (poblano, bell, jalapeño) and onions in the cooking fat of choice, until softened and slightly caramelized (about 5-10 minutes on medium to medium high heat). Add garlic, sauté for a minute or two. Use a slotted spoon to remove veggies to a bowl. In the same pot, add the beef and sausage. Cook, stirring gently, trying not to break up the beef too much, until all the meat is browned. Slotted spoon…move the meat to the bowl with the veggies. If there is more than a tablespoon or two of fat left in the pot, pour that out. Put the pot back on the stove, add the can of tomato paste. Add all of the spices to the tomato paste. Cook, while stirring occasionally, on low to medium-heat until browned/caramelized, but not burned. Add the stock (add enough stock to make it saucy, without making it too watery – I used a little more than two cups)to thin the paste. Add the tomato sauce and diced tomatoes. Keep stirring until combined. Take off the heat.

Now you have options on how to finish it…
Add everything back to the pot – veggies, meat, saucy goodness, and beans, if you’re using them – and simmer away for two hours, stirring every once in awhile.

Throw everything in your electric pressure cooker, stir to combine, and cook on high pressure for 22 minutes. Allow for natural release, if you have time.

Toss it all in a crockpot and let it go on low for 8 hours.

Get Rob to clean up all the dishes and mess you made in the kitchen. Then sit down with your favorite people to enjoy. I made this the night before. Cooled it and reheated it. Chili always seems to taste better on the second day.

I’m a sucker for the chili add-ins – cheese, sour cream, chopped lettuce, chopped onions, chopped tomatoes, olives, avocado, cornbread, tortilla chips…Again, anything goes.

Enjoy you guys. Be sure to let me know how it turns out.

Nicole M

Nicole M

Meet Nicole M!!! Our January Member Spotlight!!!

1. When did you start at CrossFit Bangor: I started in 2016. My first workout was Open workout 16.1! It was so intimidating because people in the class were actually getting judged for the open, and meanwhile I had a 15lb bar wobbling all over the place trying to lunge with it over my head!

2. Proudest CrossFit accomplishment: Bar muscle up, absolutely. Doing my first ring muscle up was amazing because I was so shocked I got up there, but the bar muscle up was something I literally worked for a year to try to get. Trying until my hands were bloody and I was all bruised up by my ribs…but then, after the workout “Karen” it happened. It felt so good to finally get it after seeing people do it and desperately wanting to do one, too.

3. Favorite lift, metcon, or both:  My favorite lift is push press, and I also like strict movements. My favorite workouts are chippers, or the long grinding grunt work workouts. I love Murph, despite the fact it involves running which I hate. I feel like I’m gonna die while I am doing it…so I love it because it both honors a hero and puts me on my hands knees in a puddle of sweat. I like to be basically on the floor in hell after a long workout. It’s my favorite feeling, so clearly I am a little bizarre.

4. A movement or workout you’re hoping to improve this year: At some point, I would like to learn to use my legs in Olympic lifts, since I try to muscle everything. I also would like to stop overthinking everything I do. I play head games with myself! Ugh!

5. Biggest surprise since starting at CrossFit Bangor:  I cannot believe the friendships I have made here. My closest friends are the people I have met at CFB. And the other piece that is so surprising to me is the comfort zone you fall into with these people.  The shyness goes away, you are giving sweaty hugs and high fives, and we can all sit there and talk about our goals and laugh at each other (in a good way).

6. Advice for new members or friends who have yet to try CrossFit: Remember that not everyone has the same goals. You may not have any interest in setting personal records on your lifts, or getting a certain gymnastic move, or being the first on a leaderboard…and that’s ok! One person may be there just to get a good sweat, and the next is training for a Spartan race or Ironman,  and the next wants to do local competitions…all kind of goals, all important, all personal to you!

7. Favorite Maine place to recommend to other members or visitors: Any Maine State Park Campgrounds. They’re secluded, no frills. Nothing is more beautiful than stars in a sky with no city lights to spoil it, and if you’re hearing loons while you fall asleep…then its absolutely perfect. I’ve stood there with my husband looking over the water at night thinking, how does anyone not cherish something so unspoiled and naturally amazing.

8. Non CrossFit interest(s): I love camping with my family. That is my favorite pastime. I absolutely love dogs. And while I love camping and natural beauty,  I also find it absolutely amazing to go to New York City. It’s a culture shock, and it’s still surreal to me every time I go. I could people watch all day. I highly recommend any Mainer experience it. You’ll hate to love it:)

9. Additional thoughts you’d like to share! I want to tell my coaches how much I appreciate them, of course. I am literally a different person, a better person, since I started this journey at CFB. I have known Mel for longer than most people realize, and she’s always been one of biggest role models. So, it was amazing to catch up with her on a more personal level doing what we love! We remember the good ole days, YMCA style, right Mel!? Its just incredible how you build this family, this crew…we laugh together, we cry together, we watch each other get married, we go out together, we share in each other’s accomplishments and failures, and we believe in each other when it’s hard to believe in yourself. If I am having an off day, I may find my coach picking up on that, giving me a hug, and just saying “whatever you need, I’m here”. They have a sixth sense, and they GENUINELY care about you in and outside of CFB. So do the members…they just know you, and I love that!

Izzy W.

Izzy W.

  1. When did you start at CrossFit Bangor?

I started at CrossFit Bangor in July 2015 at the old building. My sister signed me up without telling me about it.

  1. Proudest CrossFit accomplishment:

It is hard to say. My proudest CrossFit accomplishments are my first toe to bar, rope climb and pull ups.

  1. Favorite lift, metcon, or both:

I like a workout that involves running. I also like EMOM workouts because they are a way to go out of your comfort zone to focus and practice on certain movements such as double unders, toes to bar, etc.

  1. A movement or workout you’re hoping to improve this year:

Rowing, bike, and wall balls. I was struggling to hit the high target with a 10 lb medicine ball two years ago. I now can hit the high target. My goal is to use a heavier wall ball and do the same thing.

  1. Biggest surprise since starting at CrossFit Bangor:

My biggest surprise was enjoying showing up to class, feeling motivated, the wonderful atmosphere and community. And also the passion that everyone has. I also surprised myself in an EMOM workout where I got my first toe to bar.

  1. Advice for new members or friends who have yet to try CrossFit:

My advice for new members is not to be intimidated. The coaches are excellent. Take one day at a time. We are all in this together!

  1. Favorite Maine place to recommend to other members or visitors:

My Favorite Maine place to visit is Acadia National Park, Fields Pond,  and Schoodic Point.

  1. My non CrossFit interests are cooking, baking, theatre, arts, music, and traveling.


Join our team!

Join our team!

We are seeking a highly motivated fitness enthusiast who will follow and respect our core values and coaching techniques.

CrossFit Bangor is seeking a Part-Time CrossFit Level 1 Trainer in Bangor, Maine. Our goal is to grow the CFB community by utilizing effective, efficient and fun fitness. We design programs to help athletes achieve their fitness goals inside and outside the box. As a part of CrossFit, athletes are guided, motivated and coached every step of the way through unique and structured workouts.

Beyond fitness, CrossFit Bangor is a community of strong, healthy individuals who work hard, play hard and have fun! We are invested in our athletes and support them not only in the box, but also with life achievements outside the box.

We are currently looking for a professional and experienced coach so we can continue to grow CrossFit Bangor and our offerings to members. The role of the Coach will be to exude the vision and mission of CrossFit Bangor, which is changing the lives of people in our community through the awakening of what their mind and body can do when nutrition, CrossFit and community are valued highly and made a part of their daily lives. In other words, “If you let it, this place will change you.”


The CrossFit Coach is responsible for the following:

  • Guide athletes through daily workouts (WODs), while creating a fun and productive atmosphere for them to achieve their goals.
  • Understand and demonstrate functional movements, understand and explain the CrossFit methodology, and have the necessary skills to scale and modify movements and/or workouts for any ability level and/or physical limitation that a member may have.
  • Must possess an excellent working knowledge of CrossFit principles, strength and conditioning techniques/programming, mobility techniques and anatomy and physiology
  • Must have excellent “People Skills” and the ability to effectively lead groups in a manner that will educate, entertain and inspire our clients on a daily basis
  • Start and end class on time.
  • Welcome any new members or prospects.
  • Sign in and account for all athletes attending each class.
  • Wear proper coaching attire.
  • Handle basic membership inquiries; provide information about our program and schedule intro sessions. Assist with sales of new memberships and merchandise.
  • Teach additional programs, such as endurance programs, strength clinics, etc. (Continued education encouraged.)
  • Participate in community events that take place throughout the year.
  • Provide athletes with health and fitness guidance on various topics that will empower them to lead healthy lives.
  • Assist in keeping all the gym area and its equipment clean and organized. At CrossFit Bangor, our members’ safety and happiness is of the utmost importance, followed closely by the achievement of their goals, as well as the camaraderie and community among members and staff. It will be up to you as the Coach to lead by example and, on a daily basis, foster and strengthen the community we have created.

Minimum Qualifications:

  • CrossFit L1, additional certifications desirable
  • CPR/AED Certified 

Estimated Time Commitment:

  • 10-20 hours/every two weeks
  • Coach/Owner meetings up to 1x/month
  • Encouraged and challenged to assist the development of new programs and services.
  • Work on individual projects, and implement other initiatives under direction from the owners.
  • Opportunities to earn more revenue through other programs, activities, or initiatives set forth by the owners.

Job Type: Part-Time Job: Bangor Maine

Job Type: Employee

Salary: $15.00 to $20.00 /hour based upon experience

  • CrossFit Coach: 1 year (Preferred)


  • Morning (Occasional)
  • Evening (Must)

Job Type: Part-time

Salary: $15.00 to $20.00 /hour


Application Questions

You have requested that Indeed ask candidates the following questions:

  • What is the highest level of education you have completed?
  • Do you have the following license or certification: CrossFit level 1?
  • Are you willing to undergo a background check, in accordance with local law/regulations?

Interested applicants should submit a cover letter and resume with 3 references to tiffany@crossfitbangor.com