Programming Cycle: Classic CrossFit

Our next programming cycle will be focused on Classic CrossFit workouts with strength training mixed in, specifically powerlifting movements and olympic weightlifting.

The powerlifting movements will primarily include the deadlift and bench press. A Push/Pull cycle using the these two movements will help us achieve strength in our overall pressing and pulling movements.
We will also incorporating Olympic weightlifting with a focus on efficiency in both the snatch and clean in the form of barbell complexes.
Finally, we will be taking 3 days a week for CrossFit workouts including a mix of AMRAP’s, intervals, and for time workouts.

Push/Pull: Deadlift and Bench Press. This will be a strength and technique focused for two of the major lifts. Our goal will be to get stronger in order to support our CrossFit workouts later in the week.

Olympic Lifting Complex: Bringing back the Olympic lifts in the form of barbell complexes. These will be challenging complexes in order to encourage efficiency and proper technique in each of the lifts. Expect to be using slightly less weight than usual as your grip and muscular endurance will be challenged!

Classic CrossFit: Couplets, triplets, and chippers which are the cornerstone of CrossFit. Look for a wide variety of elements to be included on these days.

A Weeks

Monday

Push/Pull

Tuesday

Classic CrossFit

Wednesday

Olympic Lifting Complex

Thursday

Classic CrossFit

Friday

Classic CrossFit

Saturday

Partner workouts

Sunday

Get outside and be rad!

B Weeks

Monday

Classic CrossFit

Tuesday

Push/Pull

Wednesday

Classic CrossFit

Thursday

Olympic Lifting Complex

Friday

Classic CrossFit

Saturday

Partner workouts

Sunday

Get outside and be rad!

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MORE RECENT POSTS

Welcome Chris Woods — Our New Coach and Columbia District Manager!

By Chelsea Espe • November 2, 2025

We are proud to welcome Chris Woods as our new Coach and Columbia District Manager. Many members may already recognize Chris through his wife, Maili Woods, who has long been a part of 12 Labours media and event coverage. Chris and Luke both began their journeys at CrossFit BWI, and since 2012 Chris has played a major role in the Mid-Atlantic CrossFit community—competing as an athlete, judging at every MACC event, and supporting our community alongside Maili, who has photographed nearly every major 12 Labours event, including our grand opening in 2012. Chris brings nearly 20 years of professional fitness experience, including competing at the 2008 CrossFit Games. Known for his love of heavy lifts and fast workouts, he has a particular passion for coaching the snatch. His expertise, energy, and leadership will continue to strengthen the world-class environment we strive to build at 12 Labours. The Woods family has deep roots in this community, and we are excited to see their daughter, Margo, grow up in the same gym that has been part of their story for over a decade. Please join us in giving Chris a warm welcome to his new role. We’re excited for the next chapter of growth, community, and performance that he will help lead. Instagram: @thestrengthdude

AOTM - John Eckert

By Mel McCamley • October 29, 2025

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Pinked Perspective

By Mel McCamley • October 13, 2025

Move, Sweat, and Give Back: Pinked Perspective Workout at 12 Labours Annapolis On Saturday, October 18, 12 Labours Annapolis District is proud to host a special Pinked Perspective workout to support women facing breast cancer. We’re opening our doors to the community with free classes at 7:00 AM and 8:00 AM — everyone is welcome! This event is more than just a workout. It’s a chance to move, sweat, and give back to a cause that touches so many lives. Participants are encouraged to join us in collecting monetary donations and Breast Cancer Kit supplies via our Amazon Wish List (click here) , helping Pinked Perspective, Inc. provide care and comfort to those who need it most. About Pinked Perspective, Inc. Pinked Perspective, Inc. is an Anne Arundel County-based non-profit, founded in 2011 by a young mom and breast cancer survivor. The organization supports those facing breast cancer through cancer care kits, workshops, and mentoring, offering practical help and emotional encouragement during a challenging time. At 12 Labours, we believe in the power of community — and this event is a perfect example. Whether you’re an experienced athlete or just looking for a fun, meaningful way to start your day, this workout gives you the chance to make a difference while moving your body. Event Details: When: Friday, October 18 Times: 7:00 AM & 8:00 AM Where: 12 Labours Annapolis District Cost: Free for all participants Sign Up: Click HERE Join us in supporting Pinked Perspective, connecting with your community, and celebrating strength — both in the gym and in life. 💖

Programming Cycle: Classic CrossFit