12 Labours Barbell Liftoff is Back!
March 1, 2026
12 Labours Annapolis Liftoff Event Returns
Bigger and Better
12 Labours Annapolis Liftoff Event Returns – Bigger and Better
In July 2023, we hosted our first Liftoff Event in Annapolis. The energy was high, the lifts were heavy, and the competition was fierce.
On Saturday, May 2, 2026, the Liftoff returns, and this year it is even better.
We have refined the format, clarified divisions, and built an experience designed to challenge athletes at every level while keeping the intensity and excitement that made the first event such a success.
Event Details
Date: Saturday, May 2, 2026
Session Times: Determined after registration closes on April 11, 2026
- First session begins at 9:00am
- Athlete check-in begins 60 to 90 minutes prior to each session
Cost: $120 per team
Teams and Divisions:
2 Person Teams
- Male/Male or Female/Female
Novice Division
No bodyweight required. Rankings are based purely on total weight lifted.
Pro Division
Each athlete’s bodyweight will be recorded on competition day and factored into a Sinclair equation to ensure fair and accurate ranking.
Event Flow:
The Liftoff is built around teamwork, speed, and strength.
Phase 1: Olympic Weightlifting
Teams lift simultaneously on adjacent platforms.
- One athlete performs the snatch
- One athlete performs the clean and jerk
- Teams have 5 minutes to build to their final lift. The final attempt must be completed before the timer expires. The goal is maximum weight with full technical proficiency.
Phase 2: Powerlifting
- After the Olympic portion, teams return to the platforms.
- One athlete performs a heavy back squat
- One athlete performs a heavy deadlift
- Again, teams have 5 minutes to reach their final lift. Precision and strength both matter.
Scoring
Top successful lifts in all four movements are combined:
Snatch +Clean and jerk + Back squat + Deadlift
Total team poundage determines rankings.
The top three teams in both the Male/Male and Female/Female divisions will be awarded.
Each platform will have a designated judge to ensure all technical standards are met. A lift only counts when the judge gives the official down command.
Registration closes April 11, 2026. Lock in your partner and get ready to lift.
If you competed in 2023, you know the energy. If you missed it, this is your chance. The 2026 Liftoff builds on everything we learned and raises the standard.
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THE PROTEIN HABIT CHALLENGE 3 Weeks • Simple • Flexible • Inclusive Nutrition doesn’t need to be complicated to be effective. That’s why we’re running the Protein Habit Challenge, a three-week, flexible and inclusive way to build one powerful habit: eating protein consistently. There’s no food scale, no macro tracking, and no pressure to be perfect. The focus is on showing up, doing your best, and building momentum. The Core Goal The goal of this challenge is simple: build the habit of eating protein at meals. Protein supports strength, recovery, muscle, metabolism, and energy, yet many people under-eat it without realizing. Instead of tracking grams or logging every bite, this challenge emphasizes consistency over precision. You earn points for eating protein at meals, increasing intake toward a simple target, and showing up consistently. You are not penalized for smaller portions, skipping snacks, or being new to nutrition. You earn points for: Eating protein at meals Increasing intake toward a simple target Showing up consistently You are not penalized for: Smaller portions Skipping snacks Being new to nutrition HOW PROTEIN IS MEASURED (NO GRAMS) We use hand portions, not numbers. FULL PROTEIN SERVING Women: 1 palm-sized portion of protein OR 1 scoop protein powder OR 1 cup Greek yogurt / cottage cheese OR 3 eggs OR plant-based options (see below) Men: 1.5–2 palm-sized portions of protein OR 1.5–2 scoops protein powder OR 1.5 cups Greek yogurt / cottage cheese OR 4–5 eggs OR plant-based options (see below) PLANT-BASED PROTEIN OPTIONS (VEGAN & VEGETARIAN) These count exactly the same as animal protein: 1 Full Protein Serving ≈ 1 block (3–4 oz) tofu or tempeh 1 cup cooked lentils, chickpeas, or black beans 1 cup edamame 1.5 cups high-protein pasta or quinoa 1 plant-based protein shake (≥20g protein) Mixing sources (beans + grains) absolutely counts. DAILY POINT SYSTEM (MAX 10 POINTS/DAY) MEALS (3 PER DAY) Per meal: 2 points → Meal includes some protein (about ½ serving) 3 points → Meal includes a full protein serving Max from meals = 9 points/day SNACKS (OPTIONAL BONUS) +0.5 points → Protein snack (½ serving) +1 point → Full protein snack Snacks are never required. DAILY CAP Max 10 points per day Prevents overdoing it and keeps things fair CONSISTENCY BONUS (WEEKLY) You’re rewarded for showing up: 5 days logged = +3 points 6 days logged = +5 points 7 days logged = +7 points WEEKLY MAX Daily points: 70 Consistency bonus: +7 Weekly max = 77 points THE TAKEAWAY ✔ Eat protein at meals ✔ Do your best ✔ Be consistent ✔ No perfection required
you can ACHIEVE your goals with us
CrossFit is meant for all levels of fitness, and our universally scalable model is built for you.
