Building Strength in CrossFit

Luke Espe • March 28, 2021
A woman wearing a mask is lifting a barbell in a gym.

A New Cycle Begins

As the Open comes to a close, the 12 Labours Community we will be shifting into a new strength cycle that will start Monday, April 5th. We will focus on strength development and olympic lifting complexes. Take a look at the structure below and let’s look to get stronger together!

Monday

Back Squat & Push Press

We will be completing both movements each day.

Sport will be following a program that is percentage based.

Fitness will be following a program that is based off of feel and previous working weights.

A man is squatting with a barbell over his head in a gym.

Tuesday

Classic CrossFit Workouts

Couplets, triplets, and chippers which are the cornerstone of CrossFit.

Look for a wide variety of elements to be included on these days. 

A man is lifting a dumbbell over his head in a gym while a woman watches.

Wednesday

Clean and Snatch Complexes

These days will be used to build strength and confidence in the olympic lifts. 

Expect to be holding onto the bar for multiple reps for each set.

As always technique will be prioritized but continue to push the boundaries of your capabilities. 

Thursday

Drills, Skills, Structural Strength, Cardio

This will be our low key day of the week which will include structural work such as strict pull-ups, Turkish getups, or ring rows. It will also include cardio on one or more machines.

This will be a great opportunity for a flow day so you can go hard for the rest of the week. 

A man is doing a pull up on a bar in a gym.

Friday

Classic CrossFit Workouts

Couplets, triplets, and chippers which are the cornerstone of CrossFit.

Look for a wide variety of elements to be included on these days.

These workouts will also be on the harder side to end the week with a tough session. 

Saturday 

Partner workouts

A man wearing a mask is squatting on a box in a gym.

Sunday

Get outside and be rad!

9:30AM Yoga at both districts

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Murph - 12 Labours' "Why"

May 1, 2025
As a community that supports a seemingly unending list of causes, we often find ourselves inundated with a myriad of events that require a physical, and oftentimes emotional, offering to illustrate the depth of support found uniquely within our tribe. Hero workouts, which hold the names of men and women who gave their lives as offering to a cause, allow each and every one of us to honor their sacrifice through an admittedly brief period of discomfort. LT Michael Murphy, who ‘Murph’ is aptly named in reverence to, gave his life to protect the men fighting with him on a remote mountain in Afghanistan, far removed from the safety and security of our gyms nestled across the United States. Yet his sacrifice was not just for those men, but for each and every person who stands beneath the same flag proudly worn on his uniform. We may fall short on a daily basis in honoring his sacrifice, but today we are given the opportunity to extend every ounce of ourselves as thanks. We owe a debt that can never be paid; however, we can ensure the memory of these brave men and women never falls into the realm of obscurity within our national conscience. -Written by Joe Manno

Elements

By Chelsea Espe • April 30, 2025
Join us in the Columbia District for our beginner's class: Elements Elements with Coach Emily offers a beginner-based class with low skill and modified movements. This class is a good opportunity for beginners to learn new movements at a slower pace before joining our CrossFit group classes. Elements programming is very similar to our regular CrossFit class programming but slows it down the pace a bit. This gives us more time to spend on learning and understanding the movements, class flow, terminology, etc. “Elements is one of my favorite classes to coach. Everyone is nervous together, but welcoming and so eager to learn. When you enter the gym, it may be overwhelming, but you are not alone. Being able to be a part of someone’s growth in the gym is one of the most rewarding parts of coaching.” - Coach Emily Have you been interested in trying CrossFit but have been hesitant to start? Elements is the perfect was to introduce CrossFit. Try out a week for free by emailing: chelsea@the12labours.com

Strength, Grit, and Glory

By Mel McCamley • April 29, 2025
This past weekend, the energy was electric, and the barbells were flying high at the Cap City Open. We’re incredibly proud to congratulate our lifters—Alex, Carlin, Sally Mimi, and Katie—for their outstanding performances and hard-earned moments on the platform. Each athlete brought their own style and story to the platform, making this event not only a showcase of physical strength but also one of resilience, camaraderie, and competitive spirit. The Cap City Open wasn’t just about totals or podium finishes—it was about lifters pushing limits, supporting one another, and stepping out of their comfort zone. Alex, Carlin, Sally, Mimi, and Katie each left their mark on the meet, reminding everyone why we love weightlifting. Our weightlifters are back on the platform this week with a new training cycle. 12 Labours next meet will be Tough Temple July 12-13. If anyone is interested in joining us, please reach out to info@the12labours.com
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