Daily Push-Up Program

On October 1, 2024, we launched something truly special at 12 Labours Annapolis: the Silver Lions—a fitness program designed specifically for adults aged 55 and up. We kicked things off with a small but mighty crew of six athletes, all in their 60s and 70s. With a rich mix of life experience, personalities, and fitness backgrounds, this group is both inspiring and interesting and brings something special to our gym community. The Silver Lions program is grounded in CrossFit’s proven methodology and supported by the latest research on aging and physical fitness. Here's what we know: Staying active later in life isn't just about fitness - it's about living well. Older adults who train regularly report a higher quality of life, fewer falls, and lower rates of diabetes, heart disease, stroke, hypertension and cancer. Many effects of aging can actually be reversed with consistent training. That's why we prioritize weightlifting, strength and mobility. Research shows elite older athletes outlive their non-athletic peers. Injury prevention matters: rotator cuff tears are the most common issues among older athletes, so we're smart and cautious with overhead movements. Perhaps most importantly, the social connection is a huge motivator for the community. The friendships built here are just as powerful as the workouts We started slow and steady. Then week by week, they surprised us. They got stronger, moved faster, and pushed harder. So, we put more weight on the bars, increased the wall ball weight, and added height to the step-ups. They’ve done it all—deadlifts, push-ups, front squats, thrusters, burpees. They even crushed “Silver” Fran (21-15-9 DB thrusters to a box + ring rows), and everyone came in under 7 minutes! Eight months in, the impact is undeniable: “We thought we’d have to sell the house because stairs were getting too hard. But now? I can take the steps with ease—we’re staying put.” “We emptied our parents' house—moved furniture, lifted boxes—and kept saying, ‘Thank God for CrossFit. We’d be dying if we hadn’t started.’” This crew never backs down from a challenge—and let’s just say, bench press day, things get a little spicy with friendly competition. They inspire us every single day. They’ve taught us that aging is just another chapter—and with the right mindset and support, you can meet it head-on and come out stronger. The truth is: we never stop becoming a better version of ourselves. Join us. Be bold. Be strong. Be a Silver Lion.

Meet Coach Carrie Dare –12 Labours USAPL Coach A 12 Labours member since 2023 and USAPL lifter since 2019, Coach Carrie brings a lifelong love of sport and a deep passion for strength training to the platform. With a background in swimming, track, boot camps, and triathlons, she eventually found her home in CrossFit and powerlifting. Coaching since 2024, she’s especially drawn to the deadlift for its raw power—but lately, the bench press is gaining ground as her technique and confidence grow. Her favorite piece of gear? A classic Texas leather belt that’s been by her side since day one of heavy lifting. Born in Cleveland, OH and raised across six states and Germany as a military dependent, Carrie thrives on adaptability and connection. Outside the gym, she works as a National Account Executive in corporate relocation, enjoys reading, painting, and traveling to her family’s lake cabin in Minnesota. Her most memorable coaching moment? Watching a young lifter transform from shy and reserved to bold and confident through her first meet—proof that the barbell builds more than strength. Coach Carrie is here to help others grow stronger, more confident, and discover their potential—on and off the platform. The future is looking strong!