Article Blog - 12 Labours CrossFit

12 Labours Barbell Liftoff is Back!

Sun, 01 Mar 2026 20:55:08 GMT

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.

TRAINING TOOLS: THE PATH TO HEALTH, VITALITY, AND PERFORMANCE

Mon, 23 Feb 2026 18:23:04 GMT

TRAINING TOOLS: THE PATH TO HEALTH, VITALITY, AND PERFORMANCE

If the three core pillars define what we train, these tools define how we train. Each method we use at 12 Labours has been intentionally selected, tested, and refined to support lifelong health while also preparing members for the physical and mental demands of sport, work, and everyday life. Together, they create a balanced system that builds strength, energy, resilience, and confidence — in and out of the gym.

1. CrossFit

Functional strength, conditioning, and skill — aligned with intended stimulus.

Supports Health for Life:

Builds well-rounded fitness in an engaging format

Develops balanced, functional movement patterns

Makes staying active enjoyable and sustainable

Improves confidence in everyday physical tasks

Supports Performance & Demanding Lifestyles:

Full-body readiness for unpredictable physical challenges

Enhances work capacity for athletes and tactical careers

Builds resilience under stress

Sharpens physical and cognitive coordination

2. Strength Cycles

Progressive overload for long-term capability.

Supports Health for Life:

Builds durable joints, bones, and connective tissues

Improves comfort and confidence in everyday movement

Supports metabolic health and vitality

Supports Performance & Demanding Lifestyles:

Enhances power, strength, and resilience

Builds the foundation for complex athletic movement

Helps withstand heavy or repetitive workloads

3. Resiliency Training

Movement quality + injury prevention.

Supports Health for Life:

Improves posture, movement comfort, and stability

Reduces nagging aches and keeps daily movement pain-free

Creates safer, more efficient everyday mechanics

Supports Performance & Demanding Lifestyles:

Enhances durability under load

Improves coordination, balance, and joint readiness

Supports high-force, high-skill movement demands

4. Endurance Training

Energy system development for heart health and sustained effort.

Supports Health for Life:

Improves heart health and vitality

Supports stress management and emotional balance

Enhances energy throughout the day

Supports Performance & Demanding Lifestyles:

Builds stamina for long-duration activities

Improves recovery between intense efforts

Supports capacity for demanding jobs and outdoor pursuits

5. Mobility

Range of motion, joint health, and movement freedom.

Supports Health for Life:

Reduces stiffness and improves daily comfort

Enhances long-term joint health and longevity

Improves functional freedom in everyday movement

Supports Performance & Demanding Lifestyles:

Enhances athletic positions and technical efficiency

Reduces risk of strain or overuse injuries

Supports complex or high-demand movement patterns

SYSTEM SUMMARY – NOW FULLY BALANCED

The 12 Labours training system supports:

✔ Those who want to stay healthy, active, and capable for life

✔ Those who train for demanding careers or tactical professions

✔ Athletes and recreational competitors

✔ Outdoor enthusiasts and adventure seekers

✔ Anyone who values being strong, prepared, and confident

Three Core Tenets of Fitness

Tue, 17 Feb 2026 20:12:10 GMT

The pillars that support lifelong health and real-world capability

Training is an investment in your life and it deserves to be built on solid principles, not passing trends or quick fixes. That belief has guided how we train, coach, and program from day one.

Over more than a decade, we’ve tested, researched, refined, and lived this approach. Through experience on the gym floor, continued education, and real-world results with thousands of members, we’ve identified three core pillars that consistently support long-term health, confidence, and real-world capability.

Our approach is built on developing physical strength, improving cardiovascular fitness, and sharpening cognitive fitness. Together, these pillars create a balanced, sustainable system that helps you move better, feel stronger, and stay mentally sharp through every stage of life.

Whether your goal is lifelong health, staying active as you age, or being prepared for the physical and mental demands of work, sport, or everyday life, these pillars form the foundation of how we train for life.

1. Strength

Strength is the foundation of capability — the ability to live an active, pain-free, confident life.

Why Strength Matters For Health:

Makes daily tasks easier (lifting kids, carrying groceries, yardwork)
Improves posture, reduces aches, and supports joint health
Protects bone density and long-term mobility
Builds confidence and independence at every age
Supports active aging and lifelong physical capability

Why Strength Matters For Performance:

Enhances power, durability, and force production for athletes
Supports physically demanding careers (fire/EMS/police/military/construction)
Improves performance in outdoor sports and recreational activities
Reduces injury risk under high workloads
Builds the ability to perform repeatedly under stress

Strength gives everybody — beginners to elite performers — a foundation they can rely on.

2. Cardiovascular Fitness

Cardiovascular Fitness improves heart health, energy levels, vitality, and resilience.

Why Cardiovascular Fitness Matters For Health:

Boosts daily energy and reduces fatigue
Supports heart health and long-term longevity
Improves mood, sleep, stress management, and emotional balance
Helps you stay active without feeling winded
Supports healthy aging and metabolic function

Why Cardiovascular Fitness Matters For Performance:

Increases stamina for sport and high-demand activities
Enhances recovery between efforts
Supports long shifts and physically intensive jobs
Improves resilience during long-duration or repeated efforts
Builds the aerobic base needed for endurance-based hobbies

At 12 Labours, conditioning is aligned with the intended stimulus — training the right effort for the right purpose.

3. Cognitive Fitness

Cognitive Fitness strengthens the mind through skill development, movement learning, focus, and stress regulation.

Why Cognitive Fitness Matters For Health:

Improves mental clarity and focus
Reduces stress, anxiety, and emotional fatigue
Supports long-term brain health and aging
Creates confidence through mastery and learning
Enhances mood and overall wellbeing

Why Cognitive Fitness Matters For Performance:

Improves reaction time, decision-making, and coordination
Enhances performance for sports and tactical professions
Builds adaptability and learning capacity
Supports staying calm and effective under pressure
Cognitive Fitness benefits every human — active, aging, athletic, or anywhere in between.

These pillars shape everything we do at 12 Labours. In next week’s newsletter, we’ll dive into the training tools we use, and how each one supports long-term health and real-world capability.

The Protein Habit Challenge

Wed, 28 Jan 2026 17:42:43 GMT

The Protein Habit Challenge
Simple Nutrition That Actually Sticks

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

The 2026 CrossFit Open Community Throwdown at 12 Labours

Mon, 26 Jan 2026 15:48:35 GMT

The 2026 CrossFit Open
Community Throwdown at 12 Labours

The 2026 CrossFit Open Community Throwdown at 12 Labours is a three-week, gym-wide experience built around one simple idea: showing up and doing hard things together. Running alongside the CrossFit Open, this event is about participation, effort, strengthening the community that trains side by side every day. Every member is welcome to take part, including RX, Scaled, Foundations, teens, and brand-new athletes. If you show up and try, you belong.

Athletes will be placed into four teams, each led by a volunteer coach captain, with a mix across skill levels, class times, ages, and experience. This will encourage members who may not normally train together to connect, cheer for one another, and share in the challenge. Teams earn points not only for performance, but for attendance, encouragement, judging, and bringing energy into the gym.

While workouts are scored across RX, Scaled, and Foundations divisions, participation and community points carry major weight. Teams are rewarded for having athletes complete workouts, judge for others, bring friends to watch, show team spirit, hype teammates, and create memorable moments. From best team theme and hype crew to grittiest performance and best moment of the week, the scoring system is designed so that effort and presence matter just as much as results.

Teams will be revealed during a kickoff week with names, colors, and a visible gym leaderboard that stays up for all three weeks. Workouts are announced on Thursdays, followed by team hype leading into Saturday’s main event. Weekly recaps, standings updates, and celebrations will be posted throughout the week.

Judging will be available with clear standards, encouragement, and lots of cheering. Leaderboards will be displayed in the gym and shared online so progress is celebrated together.

At its heart, the Open Team Throwdown is about commitment, courage, and connection. It is about choosing to show up when workouts feel intimidating, leaning on teammates for support, and celebrating effort over perfection. This is a chance to push personal limits, build relationships, and experience what makes this gym a community, not just a place to work out.

Annapolis AOTM Lana Keetly

Wed, 21 Jan 2026 18:45:04 GMT

congratulations ANnapolis AOTM Lana Keetly

In 2010, shortly after moving to Annapolis, I read an article in a local paper about a new workout concept called “CrossFit”. I joined the local facility and haven’t looked back since! My initial goal was to improve strength and cardio fitness to support my real interests - running and playing golf. While that is still the case, along the way I discovered that I really like lifting weights. One great satisfaction for me is being able to track progress - both in the amount of weight I can lift correctly but also being able to complete more complex movements like TGUs and squat complexes, which were completely unfamiliar to me pre-CrossFit. Caveat - I have not yet been able to do some CrossFit standards such as a handstand pushup or a decent burpee, that’s on me not the coaching staff. There is still time!

Part of the CrossFit appeal is the structure of the workouts but another equally important part is the community of CrossFit. Both the fabulous people I work out with at the 6:30AM classes - as well as the attentive and patient coaches (who all can come up with a million scaled versions of a movement before letting you quit!) keep me wanting to come to class.

Anyone who thinks they know what CrossFit is like and have not attended a class are missing a tremendous opportunity to become part of an accessible fitness program in a nurturing environment. Come out and see what you are missing - you have nothing to lose and much to gain.

AOTM Brie Binder

Thu, 08 Jan 2026 21:56:21 GMT

Congratulations to Brie Binder

We are excited to celebrate Brie Binder as our Athlete of the Month!

Brie’s CrossFit journey began back in 2007 in California. After moving to the East Coast, she trained at CrossFit DC, just a short distance from 12 Labours. When her family eventually settled in the area, joining 12 Labours was an easy decision after hearing great things through the MACC community.

You will most often find Brie in the 9:30am or 3:30pm classes. She loves Olympic lifting, especially snatching, and is a fan of bar muscle ups. Right now, she is working toward ring muscle ups and continuing her return to training after welcoming her son in June, an inspiring example of consistency and resilience.

When asked what she loves most about 12 Labours, Brie shared:

“The coaches, the programming and the community. I've been at a lot of different CF gyms and this is by far the best one. The level of coaching and in-house programming is rare, and the community is positive and supportive.”

Outside the gym, Brie is a constitutional law attorney. She enjoys spending time with her family and getting outdoors whenever she can.

Brie, your dedication, positivity, and commitment to both your fitness and your family inspire our entire community. Congratulations on being our November Athlete of the Month

New Powerlifting Cycle in Annapolis

Sun, 04 Jan 2026 15:12:43 GMT

New Powerlifting Training Cycle in annapolis

At 12 Labours, strength is for everyone. It is not reserved for advanced athletes or those with years under the bar. Strength is a skill that can be learned, practiced, and built at any stage.

While our facility supports many styles of training, the powerlifting program exists to give members a clear, structured path to getting stronger. You do not need prior experience. You do not need to know the lifts. You only need a willingness to learn and show up consistently.

A new training cycle begins this Tuesday, January 6th, making it an ideal time to start.

Powerlifting is a strength sport built around three barbell movements. Each lift is taught from the ground up, with an emphasis on safe positions, clear standards, and steady progress.

The Big Three lifts are:

The Squat, which develops lower body strength and full-body stability.
The Bench Press, the primary upper body pressing movement.
The Deadlift, a foundational test of total-body strength.

Every lifter begins somewhere. Our coaching approach meets you at your current level and progresses at a pace that makes sense for you. Loads are personalized, technique is prioritized, and progress is measured over time. Whether this is your first time touching a barbell or you are returning after time away, you belong on the platform.

Although the work under the bar is individual, the environment is collective. Training alongside others builds accountability, confidence, and consistency. Members support one another through spots, feedback, and shared effort. No one trains alone here.

Powerlifting rewards consistency and patience. Structured training and clear goals create momentum, whether that goal is learning proper technique, building confidence, or adding weight to the bar. The process is the same for everyone: show up, train with intention, and improve steadily.

Yes, this is for you. Experience is not required.

Competition is never mandatory, but it is available to anyone who wants a tangible goal. This cycle will build toward Maryland States, a local meet open to all, taking place March 21 to 22, 2026. Competing is about participation, preparation, and shared experience, not winning.

Our next training cycle begins Tuesday, January 6th, giving you plenty of time to learn the lifts, build strength, and feel prepared.

Schedule:

Tuesdays and Thursdays

5:30 PM

12 Labours Annapolis

See you in the gym.

Resolution Games Volume 13

Fri, 05 Dec 2025 18:50:16 GMT

Resolution Games 2025 – Registration Now Open!

We’re kicking off the new year with one of our favorite annual traditions: the Resolution Games, taking place on Saturday, January 31 at the Annapolis District. This in-house pairs competition features approachable divisions for every 12 Labours athlete and gives our entire community a chance to come together and test their fitness in a supportive environment.

Event Details

Location: 12 Labours Annapolis District

Date: Saturday, January 31

Format: In-house pairs competition

Divisions:: Sport, Fitness & Wellness

Registration: Live now on Competition Corner

Closes: January 3 at 11:59PM ET

Cost: $120 per pair

NEW THIS YEAR — Allied Teams

Columbia’s Special Olympics group is excited to announce the addition of Allied Teams to this year’s event. These same-sex teams will pair one Special Olympics athlete with one 12 Labours member, completing the “Wellness” workouts side-by-side. We’re proud to bring this inclusive, community-driven addition to the 2025 Games. Email edgilbe@carrollk12.org

The Resolution Games are all about connection, celebration, and testing your fitness in a fun, supportive environment. Whether it’s your first competition or your fifteenth, this event brings the entire community together to start the year with purpose and momentum

Kick off your year with purpose, connection, and a great day of fitness. Grab your partner and secure your spot today!

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

Sun, 02 Nov 2025 19:39:45 GMT

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

Wed, 29 Oct 2025 14:23:15 GMT

After years of a mostly sedentary job and feeling stuck in a fitness rut, John knew it was time to make a change. Looking for a way to get active again, he turned to CrossFit — inspired by his brother’s positive experience — and discovered 12 Labours CrossFit in Annapolis.

Starting in June 2025, the first few workouts were challenging, but Coach Mel guided John through the Foundations program, building confidence and showing that the workouts were achievable. With the coaches’ support and guidance on modifications, John transitioned into group classes and steadily improved both technique and strength.

Now a regular at the 6:30 am class, John has found a routine that works and enjoys the journey. His favorite lift is the bench press, and his main goal is simple but important — to stay healthy, avoid injury, and feel great after every workout.

When asked what makes 12 Labours special, John doesn’t hesitate: “The awesome coaches.”

Pinked Perspective

Mon, 13 Oct 2025 12:46:28 GMT

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

Join us in supporting Pinked Perspective, connecting with your community, and celebrating strength — both in the gym and in life. ��

7th Annual Slapshot Regatta

Mon, 13 Oct 2025 12:33:03 GMT

�� 7th Annual Slapshot Regatta – November 8th | Columbia District

Get ready for one of the most exciting traditions of the year — the Slapshot Regatta is back! On November 8th, the Columbia District will host our 7th annual showdown, where each district will battle it out for the right to claim the Golden Lion.

⚙️ What is the Slapshot Regatta?

This isn’t your average rowing event.

Each district lines up 10 rowers to rack up as many meters as possible in 60 minutes. But every 5 minutes, the action heats up — 5 athletes from each gym step off the rower to take their shot on goal.

The team with the most successful slapshots earns a major advantage — an extra rower for the next 5-minute period to boost their district’s total meters. Strategy, endurance, and teamwork all collide in this fast-paced, high-energy competition.

When the hour ends, the district with the most total meters wins the honor of housing the Golden Lion statue for the next year.

�� Event Details

Date: Saturday, November 8th

Time: 10:00 AM – 1:00 PM

Location: 12 Labours Columbia – 9017 Red Branch Rd, Suite A

How to Join: Reserve your spot in Wodify

�� After-Event Fun: Fall Food Cook-Off

We’re keeping the competition (and the good vibes) rolling after the regatta with a Fall Food Cook-Off! Bring your favorite seasonal dish — from hearty chili to spiced pumpkin pie — and compete for bragging rights.

�� The top 3 dishes, as voted by the districts, will win prizes!

�� Golden Lion Champions

2024: Annapolis District – 149,774 meters

2023: Columbia District – 158,165 meters

2022: Annapolis District – 150,006 meters

2021: Columbia District – 139,522 meters

2020: Annapolis District – 126,476 meters

2019: Annapolis District – 133,661 meters

Who will take home the Golden Lion this year?

We’ll find out November 8th. Bring your grit, your shot, and your best fall recipe — and let’s make this the best Slapshot Regatta yet.

Regionals 2025

Thu, 18 Sep 2025 10:04:18 GMT

With every event we get stronger — physically and mentally. Our experiences and lessons learned shape all facets of our team, training, and coaching. This weekend’s regional event did not disappoint. As a coach, I learned how to be a better advocate for our athletes. As a team, we learned that big meets (500 lifters!) bring a whole new level of energy and challenges we hadn’t quite experienced before.

The team also showed up on the platform and put PRs and strong totals on the board.

Mallory faced a potentially derailing miss on her bench, but she fought back and nailed her third (a fourth attempt), finally hitting the long-chased platform PR — 67.5kg, a 5kg PR!

Squat: 105kg / 232lb
Bench: 67.5kg / 149lb
Deadlift: 125kg / 276lb
Total: 297.5kg

Alanna started her day with a PR squat opener and never looked back, capping it off with a monstrous 140kg deadlift — a 7.5kg PR!

Squat: 110kg / 243lb
Bench: 70kg / 154lb
Deadlift: 140kg / 309lb
Total: 320kg — Qualifying her for 2026 Nationals and taking 1st in her division.

Lulu had a fantastic day on her comeback, building back to pre-op numbers and pulling an impressive 370kg total.

Squat: 132.5kg / 292lb
Bench: 67.5kg / 149lb
Deadlift: 170kg / 375lb
Total: 370kg — Qualifying her for 2026 Nationals and earning 1st in her division.

Way to go team! Now it’s time for some well-earned rest before Women of Power in November and everything 2026 has in store for us.

AOTM - Rishey Macker

Wed, 10 Sep 2025 18:19:58 GMT

Congrats to Rishey Macker for receiving August Athlete of the Month!

Rishey started at 12 Labours in 2023 after turning 40 and deciding to live a healthier life. Close friends inspired Rishey to try something new. Even after being extremely sore and wanting to quit he stuck with it and began to see results and improve as the months passed.

Rishey attends the 6:30pm class and enjoys burpees and shuttle runs. He recently was able to complete a workout with 2 miles of running and his main goal is to be healthy and pain free. In his free time he is a Chief Electrical Engineer, enjoys hiking, sports and spending time with his family and friends

"Give it a shot and stick with it, it doesn't matter what your fitness level is. I always thought you already had to be in great shape to even start CrossFit, but that is not the case."

Congrats Rishey!

AOTM - John Putschi

Thu, 28 Aug 2025 19:51:39 GMT

We’re excited to celebrate John Putshi as 12 Labours’ Athlete of the Month!

When John joined in the fall of 2024, his goal was simple: get back in shape and stay consistent. Like many of us, he struggled with finding a routine that stuck—until his coworker, Len, introduced him to 12 Labours.

At first, it wasn’t easy. John remembers being so sore he could barely get up the stairs. But with consistency, support, and dedication, things started to click. Now, he’s a regular at the 9AM classes Monday–Friday, and he’s tackling movements he never thought possible.

His favorites? Snatches and clean & jerks.

His biggest recent accomplishment? Rope climbs!

John’s journey has been nothing short of inspiring. In just six months, he has already lost 70 pounds, with a larger goal of losing 120 pounds total. Along the way, he’s setting new challenges—like learning handstand walks.

“I love the positive atmosphere. There is support, motivation, and encouragement from both coaches and fellow athletes,” John says.

Outside the gym, John is happiest by the water—whether it’s snorkeling, kayaking, diving, or just relaxing at the beach.

When asked for advice for someone thinking about trying CrossFit, he keeps it simple:

“Try it for a month and see how you feel. The pressure of coming up with a daily workout is lifted, and the coaches will work with you based on where you’re at in your fitness journey.”

John’s success is a reminder of what’s possible with consistency, courage, and community. We are proud to have him as part of the 12 Labours family.

Congratulations, John! Keep climbing, lifting, and inspiring.

Bring a Friend Week + Relaunch of Our Member Referral Program!

Tue, 19 Aug 2025 18:15:38 GMT

We’ve got two great ways for you to share the 12 Labours experience this September!

1. Bring a Friend Week – September 1–6

From September 1–6, bring a friend, family member, or co-worker to any of our classes — totally free**

We all know the benefits of being part of 12 Labours: getting stronger, moving better, learning new skills, and being part of an amazing community. This week, you get to share that with the people you care about.

How it works:

Arrive 10 minutes before class with your guest.
Have them scan the QR code at the gym to fill out the waiver and use promo code ANNAPOLIS or COLUMBIA (depending on location).
Introduce them to the coach.
Work out together and have fun!

2. 12 Labours Referral Program – Relaunch

Bring a Friend Week will kick off our 12L Referral Program, which rewards you when someone you refer signs up for a new Unlimited Membership.

Here ’s the deal:

Invite a friend to join 12 Labours.
When they sign up for a new Unlimited membership, you get 50% off your next month’s membership.
There’s no limit — refer as many friends as you want and keep earning those discounts.

It’s a win-win: your friends get fitter, and you save money while training together.

Mark your calendar for September 1–6 and start inviting your crew. Let’s pack the gym with new faces, high energy, and big PRs!

** Please note: the 6:30 pm class in Columbia is excluded from Bring a Friend Week.

Meet Coach Nicole

Thu, 14 Aug 2025 18:45:29 GMT

Meet Coach Nicole Sarao
A New Addition to the 12 Labours Family

We’re excited to welcome Coach Nicole Sarao to the 12 Labours team in Annapolis! Starting today, she’s officially stepping into the coaching role and bringing her energy, expertise, and passion for fitness to our community.

About Coach Nicole

Originally from Sandyston, NJ, Nicole is a CF L1 Trainer and former D1 Track & Field athlete. She’s also a Nuclear Surface Warfare Officer in the Navy, currently stationed in Annapolis, MD, where she teaches at the Naval Academy.

Nicole joined 12 Labours as a member in January 2025, and after months of dedication, she’s now coaching. Her journey into coaching is driven by a deep passion for helping people unlock their full potential.

Why She Coaches

For Nicole, coaching is all about empowering athletes. “I love helping people reach goals they didn’t think were possible,” she says. Whether it’s a small cue or a big breakthrough, Nicole believes in the power of guidance and encouragement to help people grow.

Favorite Movements & WOD

Nicole’s favorite movements are Front Squats and Double Unders—two powerful moves that challenge both strength and coordination. Her favorite WOD? Annie, a fast-paced workout that never fails to push her limits.

Memorable 12 Labours Moment

Nicole’s most memorable experience at 12 Labours was completing Murph in 2025 for the first time. “The community support made it unforgettable,” she recalls, describing how athletes cheered each other on during the tough workout.

Outside the Gym

Outside of coaching, Nicole loves hiking, photography, and baking. She’s also a huge fan of Mamma Mia, a movie she can watch over and over again.

We’re thrilled to have Coach Nicole on board and can’t wait for all of you to experience her coaching. Join us in giving her a warm welcome as she kicks off this exciting new chapter at 12 Labours! ��

Welcome, Coach Nicole!

12 Labours Annual Golf Outing – Registration Now Open!

Thu, 07 Aug 2025 17:54:20 GMT

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We’re excited to announce the return of our Annual 12 Labours Golf Outing! Whether you’re a seasoned golfer or just in it for the fun and community, this is one of our favorite events of the year — and we want you to be part of it.

�� Date: Thursday, October 10th

⏰ Time: 9:00 AM – 4:00 PM

�� Location: Bay Hills Golf Club

545 Bay Hills Drive, Arnold, MD 21012

�� Cost: $80 per golfer

�� Deadline to Register: End of day, Wednesday, September 24th

Payment Options:

Venmo: @Annapolis12Labours

Check: Payable to Annapolis Strength & Conditioning

Questions? Contact Fred Macaraeg

�� (614) 313-8255

�� fred@the12labours.com

⛳ Ready to play? Register now using the form below:

�� Golf Outing Registration Form

Let’s hit the greens, celebrate our community, and make it a day to remember. Spots are limited, so grab your foursome (or register solo!) and secure your spot today.

AOTM - Treasure Robinson

Wed, 06 Aug 2025 17:04:20 GMT

Columbia's July Athlete of the Month:
Treasure Robinson!

�� July Athlete of the Month: Treasure Robinson!

Please join us in congratulating Treasure Robinson, our July Athlete of the Month!

Treasure first joined 12 Labours not long after her husband, Coach Shawn, came on board in 2022. With his encouragement, she returned to fitness post-pregnancy with the goal of rebuilding her confidence and strength—and she’s been crushing it ever since.

You can usually catch Treasure holding it down at the 5:30pm or 6:30pm classes, though she’ll occasionally surprise us with a 6am drop-in! Her favorite movements include Toes-to-Bar (T2B) and Handstand Push-Ups (HSPU), and she recently celebrated a huge milestone—her first Bar Muscle-Up (BMU)! Currently, she’s focused on continuing to build her aerobic capacity and fine-tuning her gymnastics.

“The supportive atmosphere and knowledgeable coaches make all the difference! I especially love the friendly competitions with my peers—they challenge me to exceed my goals while keeping the experience fun and memorable.”

Treasure brings positivity, consistency, and drive to every class, and we’re lucky to have her in our community.

Way to go, Treasure—keep crushing it! ��

The 13th Labour

Mon, 04 Aug 2025 18:10:44 GMT

Special Olympics Columbia District

The 12 Labours Special Olympics program is more than just a CrossFit class. This program provides unique opportunities for individuals with special needs to maintain, gain, and challenge their mental and physical capabilities. Through our targeted skills and programming, we strive to improve and assist in their lifelong battle for increased and long-lasting independence.

Over the past 3 years, our program has focused on increasing each athlete's strength, endurance, coordination, cardio, and neuromuscular performance. All of our athletes have made great strides in each area. The coaches and members have celebrated new PRs; ranging from independent sit-ups to lifting very impressive barbell numbers.

The Columbia district has recently implemented performance tracking for each athlete's Olympic lifts (Squats, Power Cleans, Snatches, and Deadlifts) and introduced some higher-level skills. The athletes have surpassed our expectations with their abilities in new skills such as wall walks and jumping rope!

The past 2 years, the Columbia class members have completed the CrossFit Open workouts as a group in the beginning of the year and have demonstrated an increase in independence and improvement in their skills. They again stepped up to the challenge of and exceeded expectations in the Community Cup. As the athletes continue to demonstrate overall improvement and capability with new skills; we will continue to introduce additional higher-level skills.

Several of the athletes have turned their sights to officially competing in the Open workouts as individuals next year. Come check them out on Monday and Wednesday nights at the Columbia District.

We look forward to continuing our work with these amazing athletes and are excited for the continued success yet to come!

- Elizabeth Gilbert M.S. CCC-SLP, CF-L1, ATA

Dozer Weightlifting Seminar

mel@the12labours.com (Mel McCamley) — Mon, 28 Jul 2025 18:20:14 GMT

��️‍♂️ Dozer Weightlifting Seminar with Dylan Cooper

�� 12 Labours Annapolis | �� October 4th | ⏰ 9 AM – 4 PM | �� $150

We’re thrilled to welcome Dylan Cooper to 12 Labours Annapolis for our upcoming Dozer Weightlifting Seminar — a full-day clinic dedicated to leveling up your Olympic lifts.

Dylan brings over 14 years of experience in the sport of Olympic weightlifting. As a competitive athlete, he represented Team USA, earning two bronze medals at the Junior Pan American Championships and placing 8th at the Junior World Championships. He’s trained under some of the most reputable coaches in the country and even spent time training alongside Olympians.

Since retiring from competition, Dylan has shifted his focus to coaching — helping everyday athletes build strength, confidence, and a love for the barbell. He’s coached hundreds of lifters and developed one of the most widely used weightlifting programs in the sport today.

What makes Dylan stand out? He has a gift for making Olympic lifting accessible and enjoyable, breaking down complex movements into simple, actionable steps that help lifters of all levels improve.

Whether you are brand new to the snatch and clean & jerk or you're looking to refine your technique and hit new PRs, this seminar is for you.

Spots are limited — secure yours now and spend a day learning from one of the best in the game.

�� Click here to sign up

AOTM - Wade Raynor

mel@the12labours.com (Mel McCamley) — Wed, 23 Jul 2025 13:29:48 GMT

We’re excited to highlight Wade as our Athlete of the Month! Wade joined 12 Labours in early 2025 after some convincing from longtime member Dillon Posten. At first, CrossFit felt a bit intimidating — new movements, a new environment — but the community quickly made him feel at home. He credits the Foundations course with Mel for helping him get up to speed and build confidence early on.

These days, you’ll catch Wade at either the 5:30 AM or 4:30 PM classes, throwing down in Olympic lifts and long workouts — two of his favorites. His current goal is to master double unders, and long-term, he’s eyeing his first CrossFit competition. He recently completed a Hyrox event in May and has another lined up in September, which he says he couldn’t have done without 12 Labours.

What Wade loves most? “Easy — the people.” The support from coaches and members alike keeps him motivated. His advice to anyone on the fence about starting: “Just do it. There’s something for everyone, and the coaches will help you scale anything so you can succeed safely.”

Outside the gym, Wade is a project manager, a proud dad to his son Jett, and spends his free time riding motocross, mountain biking, snowboarding, hunting, or filming with his camera. His personal motto, courtesy of a doctor after a major injury? “Motion is lotion.”

Congrats, Wade — we’re lucky to have you in the 12L crew!

AOTM - Nick Hinnerschitz

Thu, 10 Jul 2025 15:46:53 GMT

COngratulatIONS - Nick!

Congrats to Nick Hinnerschitz for receiving AOTM at the Columbia District! Nick started CrossFit in September 2024 as a guest of Mark Sam Chee during bring a friend week. He was hooked after the week included rope climbs, snatches and split jerks even though he left with a nasty rope burn and the realization that he had no idea how to perform Olympic lifts correctly.

Nick is a regular 6amer and loves strict gymnastics movements, deadlifts and GHD sit ups. When he first started he struggled to kick up to the wall and now can do HSPU!

"What I love most about 12L is the people. It’s a very supportive environment where the coaches provide excellent instruction tailored to the needs of the athletes and the friendly competition during WODs brings out the best in people."

Nick has seen changes in himself that he never expected and now is in the best shape of his life. He is excited to get stronger and continuously improve - especially on Olympic lifts. Congrats Nick!

Un.Common Method at 12 Labours Columbia

Wed, 02 Jul 2025 11:22:59 GMT

Join The Un.Common Method at the 12 Labours Columbia district for a Hormones & Habits workshop, a powerful event built for women who want to feel strong, informed, and in control of their health during midlife. Whether you are navigating perimenopause, are post menopause or just want to learn more about his era of life, this is for you.

This isn’t your average wellness workshop. It’s a real-talk panel + experience designed to help you thrive through this next season.

Expert Panel diving into:

- Hormonal shifts + hormone treatment options

- Nutrition that supports hormones + muscle

- Stress + sleep strategies that actually work

- Movement that matches your phase of life

- Q&A with our experts

When: Saturday July 19th 10AM-12PM

Where: 12 Labours Columbia District

Presented by:

Megan Knauer

Nutrition Coach - PN1, NASM CNC

Personal Trainer - NASM CPT

Menopause Coach - GGS

Colleen Cross

Nutrition Coach - PN1

Menopause Coach - GGS

Jillian Owens

APRN, FNP-C her website is https://infinitewellnessmd.com/

Columbia Is Hiring

Wed, 25 Jun 2025 12:00:58 GMT

12 Labours CrossFit is hiring an assistant manager with potential to be a full-time position. We are looking for a trainer with experience coaching group classes and personal clients in a 1-1 setting. This position will include coaching classes, meeting with potential new members, personal training and operational duties.

Requirements:

- Must hold a CrossFit L-1 Certificate

- A minimum of 1 year experience coaching group classes

- Flexibility during the week and available to work weekends if needed

- Team player with an outgoing personality

Compensation:

- Hourly pay dependent on experience

- Potential to be a full-time position

Location: 12 Labours CrossFit, Columbia District

9017 Red Branch Rd. Suite A

Columbia, MD 21045

To apply please click the link here

More Than a Workout: Coaching CrossFit for Special Olympics

Fri, 20 Jun 2025 12:26:12 GMT

About three years ago, a group of about 8 athletes kicked off the Annapolis Special Olympics small group CrossFit program. Within the first year, the program quickly gained momentum, expanding to include a second class of new athletes eager to join in. Since then, the small group training program has grown into something much more — a bond forged through movement, sweat, and shared triumphs. Thanks to the support of volunteer coaches and a belief in what’s possible, this program continues to inspire, challenge, and uplift everyone involved. It’s a class full of laughter, determination, and milestones that often go far beyond the physical.

These athletes show up with heart and teach all of us — coaches, gym members, and each other — what it means to enjoy exercise and celebrate every small win. It’s impossible to leave without a smile.

As a coach, the rewards are profound. Volunteering for this program isn’t just about teaching movements and foundations. It’s about showing up, being present, and believing in someone else’s potential — sometimes before they believe in it themselves. You get to witness growth not just in athletic ability, but in self-esteem, independence, and social connection. It’s a reminder of why we all fell in love with fitness in the first place: because it empowers.

This program is a space where ability is redefined, where effort is everything, and where community truly shines. If you’re looking for purpose, or just someone who wants to be part of something bigger — this is it. The athletes will change your life, just by being exactly who they are.

Shelby A. Bentley, M.S. CCC-SLP

AOTM - Ariana Evans

mel@the12labours.com (Mel McCamley) — Thu, 19 Jun 2025 11:45:41 GMT

��️‍♀️ Congratulations to Ariana, Annapolis'
Athlete of the Month! ��

We’re excited to spotlight Ariana, a committed and inspiring member of our 12 Labours CrossFit community! From early morning workouts to passion-driven work outside the gym, Ariana brings the same level of dedication and energy to every part of life.

A quick Google search was all it took to discover 12 Labours after moving to Annapolis in June 2021. Already familiar with CrossFit, Ariana quickly felt at home thanks to the welcoming staff and strong community vibe. Getting started was seamless—and the rest is history.

You’ll often catch her crushing it at either the 6:30 AM or 3:30 PM class, proving that discipline and routine make all the difference.

A big fan of power cleans and kipping pull-ups, Ariana thrives on dynamic movements that combine power and technique. And the next goal? Knocking a bar muscle-up (BMU) off the bucket list!

Since joining, she has built up strength and now confidently knocks out strict pull-ups and regular push-ups—major wins that speak to her hard work and perseverance.

“The people, the coaches, and the programming,” Ariana says without hesitation.

“12 Labours constantly reminds me of my limits—and then pushes me to break them.”

It’s that kind of mindset that keeps this community strong and motivated.

“CrossFit isn’t about being perfect. You don’t need to be fit to start—you start to get fit,” Ariana adds.

“Everyone is at their own level, and the community is super supportive. They’ll help you find your pace.”

When Ariana isn’t working out, life stays full and adventurous. A physical therapist at a senior living community by profession, she also enjoys traveling, crabbing and fishing with her husband, running a side business donating eggs, and caring for a small farm of animals.

Congratulations, Ariana!

Your dedication, positive energy, and commitment to growth embody everything we strive for at 12 Labours. Keep crushing your goals—we can’t wait to celebrate that first BMU with you!

AOTM - Jill Stinson

Thu, 12 Jun 2025 17:13:11 GMT

AOTM- JILL STINSON

Congrats to Jill Stinson for receiving AOTM for May! Jill joined 12 Labours after having multiple pregnancy losses and needed something to get back into an exercising routine to feel strong again. Jill had considered joining CrossFit and found 12 Labours closest to her, once she took the first class it helped her realize truly how strong she was!

"It was intimidating initially walking in the doors, but the coaches are so kind, knowledgeable and helpful in finding the right option for you and where YOU are at. This allowed me to focus on myself and my goals, while also supporting others."

Jill is a physical therapist full-time and regularly attends the 5:30pm class. Her biggest goal right now is to do a strict pull-up and is improving on headstands (thanks for Erin and Sunday yoga). Her favorite 12 Labours memory is Resolution Games 2025, and enjoys the friendships built and daily laughs. Jill thrives off of the community at 12 Labours and encouragement from the coaching staff and other athletes. "That’s what makes it so wonderful. Even on your hardest day everyone is cheering you on, and pushing you to be your best self. This place is truly a community I never had before!"

Jills advice to anyone hesitant to start is to do the hard thing, because it will 100% be worth it. Don’t compare yourself to others, you are on your own journey and showing up each day is a win. Congrats Jill!

Silver Lions

Thu, 05 Jun 2025 17:00:54 GMT

Meet the Silver Lions: Redefining Aging Through Strength, Sweat, and Community

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 12 Labours Powerlifting Coach Carrie Dare

mel@the12labours.com (Mel McCamley) — Wed, 04 Jun 2025 17:39:57 GMT

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!

CrossFit Community Cup

info@the12labours.com (Luke Espe) — Sat, 31 May 2025 16:25:06 GMT

New for this year, CrossFit HQ has announced the Community Cup. The Community Cup will run the week of June 9-15, and will consist of 3 workouts. These workouts will be programmed as part of the class programming for the Columbia District, so everyone will have the opportunity to complete them. This post is just meant to give a deeper understanding of what the Community Cup is, how to sign up if you want to compete, and how to see where you stack up against others in your skill bracket.

If you completed the CrossFit Open, you will be placed into a competition level based on those Open scores. Your competition level can be found by logging in to your CrossFit Games Profile. This level will then be associated with a level for the workout, what the standards are, weights, and movements for you. If you want to be on the leaderboard, you will need to sign up, but again this is not necessary to complete these workouts, as they will be within our class programming.

More info can be found here are signing up!

Below are the workouts that will be placed into the week of June 9-15 programming!

Just to reiterate, it is not necessary to sign up, but if you want to be on the leaderboard for CrossFit, then you will need to sign up on your own. If you sign up you will need to get your scores entered by 8:00pm on June 15th.

Post Murph - Why is Murph so important?

info@the12labours.com (Luke Espe) — Thu, 29 May 2025 22:44:46 GMT

Nearly 200 athletes showed up across the 12 Labours locations this past Memorial Day to honor our fallen heroes. Year after year, Murph is an event that takes over fitness locations across the country, and not just CrossFit gyms. People can be seen ripping it in their local commercial gyms, running around the neighborhood doing pullups in the garage, on military bases, and more. I got asked an interesting question the other day by someone who was newer to the fitness space, and they asked why Murph is such a popular workout. My initial answer was that it is in remembrance of those who gave the ultimate sacrifice for our freedom, but later on that day, I thought a little deeper into that question.

When hero workouts were first brought to the fitness space, they were created to remember those who were lost. Whether those were soldiers, first responders, police officers, etc, they were meant as a way to remember, usually through shared suffering of something difficult. Murph was developed specifically for Lt. Michael Murphy, a Navy SEAL who gave his life for his fellow soldiers during Operation Red Wings. Since that time, Murph has transcended the idea of representing a single person, and is now done on Memorial Day across the globe, remembering all those who have lost their lives in service to this great country.

But why is this specific workout so popular, and why Murph? I think the answer goes a little deeper than just the words, Memorial Day Murph sounding good. As humans, we inherently like to be challenged, and we search for that feeling of accomplishment at the end of something difficult. Murph gives every single person, no matter the skill level, the opportunity to go through something extremely difficult, and gives them the sense that they pushed themselves to their limit as a token of appreciation and thanks for those heroes we lost. Can't run? There are rowers, bikes, or you can walk. No pullups? Whether due to strength constraints or injury, there are ways to scale that. Pushups too difficult? Knee pushups or pushing off a box it is. Feeling extremely fit? Let's throw a vest on and see how that goes! No matter the issue, there is a way to alter this workout to meet the needs of every single person of every single skill level.

I know what some of you are thinking: all workouts are scalable, and I would agree with you. But sometimes that takes a little bit of expertise to choose the correct scales in order to get the desired response. For Murph, those scales are very obvious, require very little equipment, and ultimately make it easier for everyone to be able to challenge themselves in a manner that would make those we are doing this for proud. What we have now is a gigantic group of people pushing themselves to the limit, regardless of what that limit is for their level, honoring those who gave their all for our freedom.

In the end, this is what makes the CrossFit community so special, and Murph truly embodies that idea. Whether we are doing to same weights or not, whether we are scaling up or down, we are all showing up and giving our best in an effort to keep moving forward. Constantly moving that needle, and consistently pushing the limits to be better are the values that those heroes were fighting for. Keep that momentum going, treat every day like it is Murph...not by trashing yourself in the gym, but in the idea of striving for excellence, of getting better every single day. And the best part about it all is that we are doing it together, keeping each other accountable and supporting our team.

Thank you to all for showing up and giving it your all. Every single year, I am amped up after Murph to get after it, and this year is no different. I feel inspired by this group and will continue to push on to be better today than I was yesterday. Let's get it!

Murph - Warmup and Recovery

Fri, 23 May 2025 11:55:46 GMT

Murph warm-up and recovery

By: Christy Asonglefac

On the day of Murph, a good warm-up to make sure your body is ready to endure a long workout is key. A suggested warm-up will be provided by our coaches on the day of Murph, so please make sure you arrive at the gym 20-30 minutes early to make sure you can fully participate in a suggested, yet independent warm-up.

Post-Murph recovery is just as important as the warm-up and participation in Murph. Hydration will be key, especially if it is a warm day. Consider adding electrolytes to your post - Murph hydration to assist with muscular recovery. Between the running (possibly with a vest), pull-ups (shoulder/lat intensive), push-ups (chest/pec intensive), and air squats (lower body intensive), mobility of the legs, trunk and shoulders will be key to help reduce post - exercise soreness. The following flow of exercises would be a great way to work on post - Murph recovery and gently mobilize the areas that will be taxed throughout the workout.

Cat/cow

https://www.youtube.com/watch?v=lmKhCTz0y8w

Purpose - mobilize the spine

Perform 10 slow reps.

Child’s pose

https://www.youtube.com/watch?v=RCUdObTyByg

Purpose - mobilize the lower back and lats, which were used heavily for pull-ups.

Perform 3 sets of 10 - 30 seconds

Sidelying open books

https://www.youtube.com/watch?v=EHZJns1bXPM

Purpose - mobilize the chest and pecs, which were used heavily for push-ups.

Perform 10 reps, holding for 5 seconds in the open position, per side.

Seated 90/90 hip stretch

https://youtu.be/ON18y992WDY?si=MZj-a8B10i2EJZaA

Purpose - mobilize the hips after running and air squats.

Perform 10 reps, holding for 5 seconds in the forward leaning position, per side.

The Future is Looking Strong Part 2

Thu, 22 May 2025 14:34:07 GMT

12 Labours Powerlifting
We’re just getting started—and the future is Strong.

The Future of Barbell Club Part 2 - Powerlifting Focus

Written by Carrie Dare

Since launching Barbell Club in Fall 2024 at our Annapolis location, we’ve built something special for our community, and we are proud to say that the powerlifting side is growing stronger every week. As you read in our Future of Barbell Club blog part 1 - our Monday and Wednesday 5:30 PM sessions have become a great learning opportunity for lifters looking to improve their technique, build real strength, and work toward personal goals under the bar.

Wait, this post is about powerlifting, and it occurred to us that you may not know a whole lot about this sp ort or what it is - so let’s start there! Powerlifting is a strength sport focused on the three foundational lifts - back squat, bench press and deadlift. Powerlifting has very specific standards related to each lift, which we will go over later in this post. 12 Labours Barbell is a member of the USAPL federation, a drug-tested powerlifting federation that hosts events at the local, state, regional, national and world level.

Now you know what the sport is, let’s talk a little bit about what is happening in Barbell classes! Currently, much like our Olympic weightlifting program, our powerlifters have spent time on bracing, bar path, depth, setup. During our class sessions we’ve continued to build on the technique and introduced more members to the sport while refining technique under load and building strength in a structured way. The results? Better movement and more consistent training. And now, we're ready to take things further.

What’s Next for Powerlifters in Barbell Club?

As we grow, we’re creating a clearer path for lifters who want to move from recreational training to competitive powerlifting—and we’re building the support structure to help you get there.

Whether your goal is to compete or just get stronger, here’s what you can expect moving forward:

Powerlifting Training Structure

For lifters who are considering training for a local meet and/or simply want to get more focused coaching in the 3 power lifts:

2x/week Barbell Club Classes (Mon & Wed at 5:30 PM)

1 additional Squat/Accessory Day (programmed for independent training)

Focus on technique, strength development, and consistency

Opportunities to compete in 2–3 local USAPL sanctioned meets per year (optional)

For lifters who are considering training for at the national level or want to invest more time and focus to compete at the state and regional levels, we offer the following training plan:

3–4x/week programming, including peaking phases and comp prep

Must be actively working toward a meet and have previously competed in a local event

Coaching support for registering, weighing in, commands, and meet-day strategy

Guidance on entering federations (USAPL) and selecting a weight class

Our Barbell Club is currently very active in the local powerlifting scene with competitors on platforms at 3 upcoming events and many qualifying for regionals in September. Keep an eye on our socials for more information about opportunities to come cheer them on! If you are interested in competing this summer our next open event is July 12th in Gambrills - see Coach Carrie asap for more information.

Do I Have to Compete?

Absolutely not. Competing is an option, but not a requirement. Plenty of our lifters train just to get stronger, feel better, and learn to move with real control. The same attention to detail we give our competitors, we give to anyone walking into Barbell Club.

We coach lifters of all levels, all you need is the willingness to show up, put in the work, and trust the process.

We’re just getting started—and the future is heavy.

Murph - Nutrition

Tue, 20 May 2025 19:55:20 GMT

Day Before Murph Nutrition Prep

Murph is one of the most physically taxing workouts. It is important to properly fuel the day before to avoid cramping, feeling sick or even heat exhaustion. Follow these 5 tips to stay fueled for the entire workout:

1. Drink half of your body weight in ounces of water while adding in 1 packet or can of LMNT electrolytes.

2. Avoid more than 2 alcoholic drinks the day before. If you do plan to drink, consume a glass of water after each drink.

3. Eat a large dinner with a big handful of carbs (rice, potatoes, pasta, beans) along with a handful of protein (chicken, beef, seafood, pork) and a vegetable.

4. Stretch for 15 minutes right before bed and eat a banana.

5. Pack your bag with a few extra snacks such as gummies, fruit squeezers, electrolyte packet/ LMNT or a Gatorade, and bring a large water bottle (24 oz at least).

AOTM - Emily Holian

mel@the12labours.com (Mel McCamley) — Mon, 19 May 2025 18:03:53 GMT

�� Congratulations to Annapolis’ Athlete of the Month: Emily Holian! ��

Emily joined the 12 Labours crew back in 2022, but over the past year, she’s truly hit her stride by consistently showing up to the 4:30 PM class. Her dedication and perseverance have paid off—she CRUSHED her years-long goal of achieving a strict pull-up! �� With the support of our coaches and the amazing 12 Labours community, Emily continues to push herself—and we can’t wait to see her conquer her next goal: 10 strict pull-ups in a row!

When asked what she loves most about 12 Labours, Emily shared:

“Being a part of such a caring and encouraging community of people. Everyone has a shared desire to work hard, to push each other to be better, and to have fun—no matter what the day outside the gym has held.”

Emily’s impact reaches far beyond the gym. Outside of 12 Labours, she’s actively involved in her local church, works closely with Maryland's refugee community, and is on a mission to travel to all seven continents—a goal that’s nearly complete!

Emily, your hard work, heart, and adventurous spirit inspire us all. We’re proud to have you in the 12 Labours family!

Why Our Program Is Different — And Why That Matters

josh@the12labours.com (Josh Arcona) — Fri, 16 May 2025 12:44:12 GMT

Why Our Program Is Different — And Why That Matters

At 12 Labours CrossFit, we deliver more than just workouts—we offer a training experience built on science, education, and real-world results . Our programming isn’t generic or outsourced. It’s created in-house, carefully designed around the needs and goals of our community and refined by years of hands-on experience and elite-level training.

I hold both a Master’s and Bachelor’s degree in Exercise Physiology, along with the Certified Strength and Conditioning Specialist (CSCS) credential—the gold standard in the strength and conditioning industry. This rigorous certification is held by top professionals working with collegiate, tactical, and professional athletes.

But education is only part of the story. I’ve also spent over 10,000 hours coaching individuals and groups, writing performance-based programs for college athletes, military personnel, firefighters, law enforcement officers, parents, and youth. From complete beginners to elite competitors, I’ve seen and supported it all.

My personal athletic background includes competing in college soccer, qualifying for the CrossFit Games, and participating in Olympic weightlifting—giving me firsthand understanding of the demands of sport, the discipline of training, and the importance of injury prevention and recovery.

This unique blend of formal education, practical coaching experience, and athletic achievement gives our programming a rare level of depth and insight.

But the true secret behind our success? Our members .

We regularly gather feedback to shape our training cycles. Whether it's building strength for everyday life, improving endurance for weekend races, or developing power for sports performance, our programming is built around what matters most to our community .

We don’t chase trends or follow one-size-fits-all CrossFit templates. We create a comprehensive approach to fitness—blending strength, conditioning, mobility, injury prevention, and longevity-based principles into a unified, progressive training plan.

We’re not just here to make you sweat. We’re here to help you move better, feel better, and live better—today and for years to come .

Murph - Equipment

fred@the12labours.com (Fred Macaraeg) — Tue, 13 May 2025 13:27:51 GMT

Murph - come prepared

Gearing up for Murph doesn't need to be complicated. More often than not, the one piece of gear that most people will decide on is if they going to wear their vest or not. Once that decision has been made, it really comes down to grips, shoes, and extras.

To Vest or Not To Vest?

We’ll address whether or not you should wear one for the workout in our scaling discussion, but generally speaking, it’ll be a 20 lb. vest for men and 14 lbs. for women.

Grips:

There's a lot of pulling volume in this workout, so we highly recommend using gymnastics grips to protect your hands from rips and tears. Everyone has their own brand preference but making sure you have the right size grip for your hands is more important than anything else. If you're unsure, we have sizing charts at each location to help you make the best decision before you invest in a set of grips. Also, don't forget to shave those hand callouses down 2 days prior to doing the workout!

Shoes:

The mile run at the beginning and at the end of the workout can be daunting. Some athletes prefer to wear a traditional running shoe instead of trainers or metcon's due to the added cushioning and heel to toe drop. Some athletes prefer their metcon's or trainers due to the flatter sole for when it comes time to do the air squats. Neither choice is right or wrong, it really comes down to personal preference and above all: COMFORT. As we continue to do Murph prep, try out doing workouts in both to see which will leave your feet feeling better on Game Day.

Extras:

Some people will want to wear their knee sleeves for the air squats. Sunglasses and/or a ball cap for the mile runs definitely come in handy if it's bright out. Sunscreen if the UV index is going to be high that day. If you're not sure, just have a chat with one of our coaches, we're always happy to share our thoughts

AOTM - Catherine Lindemann

Mon, 12 May 2025 11:40:40 GMT

AOTM Columbia Catherine Lindemann

Congrats to Catherine Lindemann for earning AOTM in April at the Columbia District! Catherine is a regular 3:30pm athlete but in the Summer months you may catch her in a morning class. She is a high school science teacher who thrives off of double unders, snatches and anything grunt work!

Catherine strives to be better every day within the walls of our gym. She is consistently working to build more confidence, break down mental barriers while inspiring those next to her. 12 Labours is her happy place to disconnect for 1 hour each day. Her advice to those hesitant to start is CrossFit is for everyone; the hardest part is walking through the door!

Daily Push-Up Program

Sat, 10 May 2025 21:45:38 GMT

Follow these simple steps to improve your push ups!

1. Establish Your Baseline

Start by testing your maximum number of push-ups in one unbroken set. You can perform this in a regular plank position or from your knees—whichever is most appropriate for your current ability. Go until failure.

2. Calculate 60% of Your Max

Take 60% of your max number of push-ups. This will be your daily target.

Example:

Max push-ups: 20 reps

60% of 20 = 12 reps

3. Perform Your Daily Set

Complete your calculated number of push-ups at least twice per day, unbroken (all in a row). Focus on quality reps once in the morning and once in the evening is an easy way to plan.

4. Progress Gradually

When your daily set begins to feel easy—meaning you can complete the reps with good form and minimal effort—increase your target by 1 rep. Continue this pattern to steadily improve over time.

Form Focus: Master the Basics

Hand Placement: Hands should be directly under your shoulders—think “shoulder-width apart.”

Core Engagement: Brace your core but pulling in your belly button

Glute Activation: Squeeze your glutes throughout to protect your lower back.

Body Line: Keep a straight line from your head to your heels (or knees, if scaling).

Murph - How to Scale

mel@the12labours.com (Mel McCamley) — Wed, 07 May 2025 18:39:00 GMT

The intended stimulus of Murph is to push your aerobic capacity, muscular endurance and mental toughness. That being said, maintaining proper technique and good pacing over the grueling hero workout is vital.

While this workout is meant to push your limits, most athletes will modify this workout to meet their athletic abilities. The options to modify this workout are endless however, I will list a few great options below.

Murph as written is:

1 mile run

100 pullups

200 pushups

300 air squats

1 mile run

*If you have a vest or body armor, wear it

* The pullups, pushups and air squats are partitioned as needed

The first way to modify this workout is to remove the vest or body armor and complete the workout as written.

Below are ways to partition the pullups, pushups and air squats:

5 pullups

10 pushups

15 air squats

For 20 rounds

5 pullups

5 pushups

15 air squats

5 pushups

For 20 rounds

If you are working on building strength for pullups, the best modification would be to substitute ring rows. A great modification for pushups is to elevate your hands. This way you can work on core stability while decreasing the range of motion.

If the volume needs to be scaled, here are a few options to choose from:

1 mile run

50 pullups

100 pushups

150 air squats

1 mile run

800m run

50 pullups

100 pushups

150 air squats

800m row

A fun way to complete Murph would be to have a partner! You can complete the two runs together and break the 3 movements up between the two of you as needed. One partner could complete a round of the 3 movements while the other partner rests until the reps are completed.

If you are working on building your aerobic capacity, a great modification would be to build in rest. After completing the first run, break the 3 movements up into workable sets while working for 2 minutes and resting for 1. Use this format until you complete the number of reps planned or for 10 rounds maximum. Then you can finish your second run.

There are so many ways we can scale Murph we cannot list them all. Some athletes will use a combination of these modifications while others will be able to complete the workout as written. We want everyone to remember the main reason we are all there this Memorial Day. To have a challenging workout while honoring the sacrifice of those in the military who have died in service, particularly, Lt. Michael J. Murphy

Murph - 12 Labours' "Why"

Thu, 01 May 2025 14:12:27 GMT

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

Wed, 30 Apr 2025 12:11:36 GMT

Elements in columbia

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

mel@the12labours.com (Mel McCamley) — Tue, 29 Apr 2025 18:38:49 GMT

Strength, Grit, and Glory:
H ighlights from the Cap City Open

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

How-To: Gymnastics Grips

Mon, 28 Apr 2025 18:04:47 GMT

How-To: Gymnastics Grips

We have gone over this in a newsletter before, but the topic of gymnastics grips is always a hot topic, especially around Murph time. So let us dive into this and explain the different types, the goals, and some tips on how to get better usage out of the gymnastics grip.

Let us start by understanding that there are two different types of grips, hand protection, and grip enhancement. They both have their uses, but in my opinion the grip enhancement is far superior, especially for the type of stuff we are doing.

Hand Protection grips are really more like gloves than anything else. They protect the palm of the hand, but offer nothing in terms of grip enhancement, and in most cases actually make it more difficult to hold onto the bar. The main goal of this post is to understand the difference, and make sure we are sizing/utilizing our grips to offer hand protection AND grip enhancement.

There are a million different styles of grips out there, and we can't go over them all, but these principles will apply to any style of grip you choose. We will break this down into 3 parts, sizing/placement, utilizing the fold and/or friction, and hand position on the bar. Let's go.

Sizing

A proper gymnastics grip should be large, and at least extend to the last knuckle of the fingers.

If the grip is too small, and does not extend to the last knuckle, then it turns into a hand protection tool, and not a grip enhancement tool. We need to have that extra length in order to properly use this thing. Notice how the wrist strap is just below the base of the hand, and even this grip is a little short for my hands (I washed them in the washing machine and they shrunk a bit). So in summary, this isn't a bad size for me, but a little more length here would make these even better.

Utilizing the fold/friction

Now that we have the correct length of grip, we can talk about how we want to use this tool on the pull-up bar. It is simply a test of friction here, we want as much of that grip wrapped circumferentially around the pull-up bar. Science.

Notice how the grip is long enough to wrap around at least half of the circumference of the bar, that gives us more surface area on the bar to allow friction to do its job. If the grip was even longer, like I talked about above, I could wrap even more of that bar up with the grip, delivering even more friction thus better grip enhancement. If the grip is too small, or if we just place the grip onto the pull-up bar incorrectly, it still might deliver some help, but not nearly as much as the above picture. See below for an example of an improper placement of the grip.

Again, the above picture will offer some help, but that small difference in how much grip is around the bar makes all the difference in the world.

Now let's talk about that fold, and why that thing is so important. This is a repeat picture below, but it shows that fold really well. My entire focus when getting on the pull-up bar is making sure I wrap that grip up around the bar, and now that I have this setup, all I am doing is trying to press that fold into the bar with my fingers. When I mix that pressure with the pressure on the rest of the grip from my hand/bodyweight, I am forcing a ton of friction onto that bar. That friction is what makes this grip enhancement, it shifts a lot of that weight down the grip and through the strap at the wrist, rather than relying on my muscles closing my hand on the pull-up bar.

Once this phenomenon is felt, you will know. It feels like you are quite literally stuck on the bar, with pressure tugging at the strap around the wrist.

The second picture is just an example of fingerless grips, which seem to be very popular these days. I still prefer the ones with finger holes, for the simple fact that I believe the fold offers an added amount of pressure on the bar. Regardless of whether you prefer the old school ones or the new fingerless ones, the principles remain the same. Notice in the second picture how we are still focusing on wrapping as much of that grip as possible around the pull-up bar, and yes you guessed the reason. Friction and Science.

Those are the two main issues I see with the use of gymnastics grips, but there is one more thing to talk about anytime we talk about the pull-up bar and that is our hand position. This is not just a gymnastics grips conversation now, but a gymnastics principle discussion, whether you use grips or not.

Knuckle position on the pull-up bar is everything. When talking about grips, this position gives us better leverage into the grip, and when talking about pull-ups/C2B pull-ups it starts me off closer to the bar thus decreasing distance I need to travel. And finally, for muscle-ups and bar muscle-ups it sets me up for my transition into the dip a lot better. This is something I urge everyone in my classes to implement into their gymnastics, as it instantly improves all those movements, as well as making their grips work better. First picture, no good...I want to try and get my knuckles on top of the bar like the second picture.

This is not an easy thing to do, and it takes some time and strength to build it up. That being said, it should absolutely be a focus of your gymnastics training. The bonus here, is if you use this technique while utilizing a proper sized gymnastics grip, they will work even better because you can deliver more pressure to that fold on the underside of the pull-up bar. That is a win/win.

I will leave you with one final piece of advice on the gymnastics grip, and that is my preference of brand. There are a bunch of them out there, and even every brand has a bunch of different material choices. Use what works for you, but I like the Victory Grip, 3 finger, tactical grip. Not sure why it is called a tactical grip as I haven't cleared any buildings or ran any ambushes while wearing them but whatever, it sounds cool I guess.

Reasons that I like the Victory Grips brand. They understand how a grip works and generally size them correctly, even though I still would size up one size to get that extra length. The tactical material doesn't require any chalk, they are sticky and provide a ton of grip on any type of pull-up bar. And finally the wrist wraps are made entirely of a fabric material. Meaning there is no metal clasp that the strap runs through.

Let's face it, when we train, we usually do more than just pull-ups, there may be push-ups, front squats, burpees, etc. Going down into a burpee with a metal clasp on your wrist strap can be very uncomfortable. That fabric hole for the strap has some give and is much more comfortable. See image below for a better idea of what I am talking about.

I hope this article was helpful when trying to understand the gymnastics grip. Try them out, use the principles above, and talk to a coach if you have questions. Get good with these things and you should never tear again, and should be able to hold onto that pull-up bar longer and hit bigger sets of gymnastics.

Get after it and see you at the dojo!

Summer Swag

Tue, 22 Apr 2025 18:52:18 GMT

pre-order summer shirts

2025 summer line will be pre-order only so make sure to get your orders in!

You can check out more details and place your order at 12labours.bigcartel.com

Orders are due by Friday May 9, 2025

The Future is Looking Strong

Tue, 22 Apr 2025 12:03:12 GMT

THe Future of barbell club

As many of our Annapolis members know, in Fall 2024, 12 Labours started an official Barbell Club class on Monday and Wednesday at 5:30 pm in Annapolis. During our first 12 week cycle, the focus was on building awareness and stability in the proper positions necessary for the snatch and clean and jerk (olympic weightlifting), as well as the back squat, bench and deadlift (powerlifting). Our members who have attended have experienced immense success in their lifts, both in improving form, as well as improving strength. The second cycle which started in January 2025 has been focused on first continuing to build technical proficiency, followed by improving strength with technical proficiency, and finally working towards some of our olympic lifting member’s first competition at the Cap City Open on April 27.

As we look to the future with Barbell Club, we are hoping to not only invite more members into our lifting sessions to continue building technical proficiency in the lifts but also enhance the process of working towards competition for members who would like this opportunity. Barbell club programming for the Olympic Weightlifting side will involve two tracks, a locally competitive track, and a nationally competitive track.

For anyone new to the sport of Olympic weightlifting (snatch, clean and jerk), local competitions can be entered by any athlete who fulfills the requirements of that specific meet (USAW sanctioned meets require a USAW membership). Athletes are designated to the weight class of their choosing (we typically guide towards competing at a weight class that your body is naturally comfortable at) and can be Junior (under 18 years old), Senior (over 18 years old), and Masters (35 years old and over) age groups. National and International meets can only be entered by athletes who have posted a qualifying total at a local meet, or more competitive meet depending on what the athlete is hoping to register for. A qualifying total is the total kilograms that the athlete must lift, at a minimum, to be able to register for that meet.

For a 12 Labours member who would like to compete locally, the Barbell programming will include:

2x/week Barbell Programming (M/W 5:30 pm class) + Squat/Accessory Day (to be performed independently)

We strongly suggest attending as many in - person barbell classes as possible if you plan on competing to maximize success and comfort when stepping onto the platforms in competition.

There will be 2-3 opportunities for local competition each competitive year.

For a 12 Labours member who would like to compete nationally, there are a few other requirements to be fulfilled:

Athletes must have competed at a local level and have a qualifying total to register for this next level of competition.

3-4x/week Barbell Programming - This will be an expanded version of the Barbell class programming to work towards the level of commitment necessary to compete at this level.

There will be 2-3 opportunities for national/international competition each year.

We are excited to open up more opportunities for our 12 Labours members to get stronger and perform better both within and outside of the gym. Please do not forget that Barbell classes are open for all 12 Labours members, and you DO NOT have to compete to attend. We are happy to coach anyone who wants to learn more about the lifts, improve technique and get stronger!

We will be starting a new cycle on April 28, which will also help us work towards our next local meet, Tough Temple, held in Rockville, MD on July 12-13, 2025.

Thank You Volunteers!

Mon, 21 Apr 2025 14:18:38 GMT

Thank you!!

As we continue to strive to make an impact on our communities, we were honored to host the Mid Atlantic Collegiate Championship for Navy's CrossFit, Blue and Gold. This is a yearly competition between 5 schools in the Mid-Atlantic region and give the students an opportunity to showcase their fitness.

Producing an event that we can be proud of is no easy task and requires a lot of people.

And so, a massive THANK YOU is owed to the volunteers who made this event possible. Thank you for dedicating your time energy, knowledge and wisdom to supporting our vision of empowering our communities through fitness.

Sport, Fitness, and Wellness

Fri, 21 Mar 2025 14:03:03 GMT

Sport, Fitness, and Wellness

As we move into the next cycle of programming you are going to see some changes. In an effort to create some clarity we are renaming the tracks. Instead of Rx+/Rx/Scaled you will now see Sport/Fitness/Wellness. These words will more accurately represent the goal associated with each track rather than the undefined categories we have previously used.

As always members are not confined to one track; we encourage you to move between tracks as your goals change, your fitness improves, and you explore your strengths and weaknesses.

Hopefully, this allows you all to see better results based on your personal goals.

Below is a short description of each track to provide some clarity.

Sport- You want to compete in regional and local competitions and be competitive. You have a firm grasp on movement patterns and skills and are highly conditioned. Your main goal is to become better at CrossFit as a sport.

Fitness- You want to be as fit as you possibly can at this stage of your life. You want to be able to use your fitness for pursuits outside of our walls such as your career, other sports, or just because you want to be a badass.

Health- You want to live long and prosper. Being healthy enough to enjoy your daily life and hobbies is the number one priority. You are less concerned with the weight on the bar and the gymnastics skills; instead you are focused on how well you feel mentally and physically.

As always, our goal is to create an atmosphere where you are empowered to achieve YOUR best human potential.

The Open at 12 Labours

Wed, 05 Feb 2025 16:29:23 GMT

The open - 3/1, 3/8, 3/15

The CrossFit Open season is right around the corner. Whether it is your first CrossFit Open, or you've been in the game for awhile, we highly encourage you to participate. The CrossFit Open gives athletes of all ages, body types, and ability levels a chance to challenge themselves over a three-week period. Last year, there were over 120 members that took part in the Open and we're excited to get after it again with the 12L community.

For this year, we will be performing the CrossFit Open workout every Saturday morning at each home district. Our coaching staff will kickoff the Opening Ceremony at 8:00AM to run you through a warm up, help you understand the logistics of the workout, discuss strategies, and provide judges. Heats will start promptly afterwards. Don’t forget to reserve your spot on Wodify to accommodate space and equipment needed for each member.

Register via CrossFit Games

Link: Click Here

Annapolis District

Affiliate: 12 Labours CrossFit Annapolis

Columbia District

Affiliate: 12 Labours CrossFit

Schedule

Week 1 I Workout 25.1

When: Saturday, 3/1 at 8:00AM

Where: Home District

Week 2 I Workout 25.2

When: Saturday, 3/8 at 8:00AM

Where: Home District

Week 3 I Workout 25.3

When: Saturday, 3/15 at 8:00AM

Where: Home District

Coach Carolyn Joins the 12L Staff

Tue, 04 Feb 2025 16:36:38 GMT

Coach Carolyn

Certifications: CrossFit Level 1 Trainer, Dynamic Stretch Specialist, NCSF-CPT (in progress)

Member Since: December/2024

Coaching Since: April/2023

Favorite Movement: Strict handstand pushups

Favorite WOD: Annie, fast and fun! (when doubles are doubling)

Favorite Workout Gear (i.e tape, belt, grips, wrist wraps, etc).

Knee sleeves! Game-changer for squatting, walking lunges suck less, and good protection for rope climbs.

Born and Raised: Born - Holland, the Netherlands. Raised - Columbia, Maryland

Favorite Food: Japanese hibachi or sushi

Favorite TV Show/Movie: The Vampire Diaries or Schitts Creek/The Hunger Games series

Hobbies: reading/journaling, exploring new coffee shops, brunch and brewery outings on a nice day out

Hidden Talent: I have been told that I am really good at writing/expressing thoughts with words.

Athletic Background: I tried almost every sport in high school. Field hockey was the only one that clicked, but I didn’t pursue it post high school. I participated in pick-up sports here and there, but nothing consistent before CrossFit.

Long Answer (2-3 sentences)

Favorite 12 Labours Memory: This past Resolution Games, Elena and I were dancing around 4th place leading up to the final event: Tortoise vs. Hair. (let’s just say I am a Tortoise) The pressure to “send it” for the podium spot had me shaking in my boots, but we had ironically landed 3rd in that event and 3rd overall. When the results came in, I screamed, jumped for joy, and immediately located Elena to share the great news with an extra-enthusiastic jumping hug.

Occupation: Marketing Specialist. I worked for a digital marketing agency for almost three years and have been freelancing and contracting since.

Interesting Fact: I told myself I would never move back to Maryland when I left the state to attend Virginia Tech for college. Returning home was the best decision I have ever made and greatest joyful surprise, in-part largely for the ever-evolving close relationships that I keep developing here.

Why do I coach? I coach CrossFit for greater access to the members and an ability to build close connections with athletes. There is nothing more satisfying than seeing a movement “click” for someone. Supporting their growth with front row seats to all the action is a big privilege for me.

Miscellaneous - Add a custom question “What is one language you would choose to have automatically downloaded into your brain”

I am half-Turkish, and would love the opportunity to communicate with some family who live there. However, I have always dreamed of spending a few months in the Netherlands, where I was born. I would have to pick Dutch.

AOTM - Brittany Yannuzzi

Fri, 31 Jan 2025 15:45:29 GMT

January AOTM: Columbia District - Brittany Yannuzzi

Athlete of the Month: January - Columbia

Member Spotlight: Brittany Yannuzzi @byaz6423

Brittany started at 12 Labours in April 2024 and was quickly adopted by the 3:30pm crew. The coaches say that Brittany is a ray of light to have in class because she is always so positive and willing to learn.

Brittany had always loved working out, but was sidelined in 2022/23 when she had to undergo surgeries on her hip and spine. After recovering she was finding it hard to have discipline on her own and wanted to try something new in a group setting. Brittany says it been the greatest decision she’s ever made.

Since starting CrossFit, it has been a great outlet for Brittany to help channel stress from her fast paced and high pressure work days. She’s noticed a big difference in her mood and energy levels since incorporating CF into her routine.

When asked what she likes most about 12 Labours, Brittany said, “Everything! I love the people, the structure of the workouts but most importantly the coaches. They are top notch and so supportive. I began my journey with Coach Stef and she has truly played a vital role in my journey. Her passion for the sport quickly rubbed off on me and she has been such a positive influence in my life.I’ve also had the pleasure of really getting to know Coach Erin through her Sunday yoga classes. She has also been an incredible mentor and friend.”

A standout memory for Brittany was volunteering at her first MAAC Fest where she was able to supply forklifts for the set up and breakdown of the event. It felt good for her to give back to the sport that has already given her so much in a short amount of time.

A fun fact about Brittany is that she is a 2nd degree blue belt in Brazilian Jiu-Jitsu and she loves cars. She currently has 2024 C8 Corvette that she is obsessed with.

AOTM - Alex Barnet

Thu, 30 Jan 2025 12:04:15 GMT

January AOTM: Annapolis District - Alex barnet

Athlete of the Month: January - Annapolis District

Member Spotlight: Alex Barnet @barnet_a

Alex is a high school junior that initially started personal training at 12 Labours with Coach Fred to get fitter for sports and dance. Now she is a regular of the 3:30pm class, jumps into Hyrox, and attends Barbell Club. Her dad, Henry, also works out 12L and her brother is a CrossFit coach. Alex says that her dad and brother always encourage her to do her best.

When Alex was introduced to Olympic Lifting she didn’t realize she would like it so much. The coaches commend Alex for being very driven and coachable. They say she takes in every cue and is able to execute in her lifts.

What Alex likes most about 12 Labours is, “The coaches and athletes that train there are always pushing me to do my best and not give up, even when the workouts are difficult.” Since starting CrossFit Alex has gotten much stronger, hit multiple PR’s, can Rx WODs, and enjoys bragging rights when she beats her dad in a workout.

A fun fact about Alex is s he was a competitive and world qualifying Irish dancer!

AOTM - Michaelina Holmes

Tue, 21 Jan 2025 17:59:18 GMT

December AOTM: Columbia DIstrict - Michaelina Holmes

Athlete of the Month: December - Columbia

Member Spotlight : Michaelina Holmes @michaelinaholmes

Michaelina grew up playing sports and always considered fitness to be a part of her identity. When she started college she put sports aside to focus on her education. She would do random free workouts she found on the internet and soon became frustrated with her very slow progress and a fitness routine that felt meaningless.

Michaelina started at 12 Labours in the spring of 2022 with the encouragement of Sean and Betsy Barnes. She was inspired by their progress and decided to give CrossFit a try. Michaelina started in Elements and immediately felt welcome and supported by Coach Emily. Michaelina felt intimated by the laundry list of skills included in CF, but trusted in the process and has slowly chipped away at them. Before starting at 12L Michaelina did not think she would ever have the strength to do a pull up. “Unlocking my pull ups was euphoric, but so was realizing i can finally squat below parallel without struggle.”

Not only has Michaelina improved her fitness, but CrossFit has helped her her to take better care of herself and increase her self-confidence. “Our gym feels like family to me, and I am really grateful to be surrounded by so many positively influential people. I’ve always struggled with self-confidence, and the 12L family has helped me learn to trust myself. I feel constantly reminded that (within reason) anything is achievable with hard work and consistency.” The strength Michaelina has gained in the gym has given her the confidence to overcome any adversity outside the gym.

Handstand Workshop 2/1/25

Mon, 06 Jan 2025 21:00:37 GMT

Handstand Workshop

We’re having an inversion day at the Columbia District on Saturday, February 1. Coach Stef will be hosting a handstand workshop from 10:00 - 11:00 am and will be working on handstand holds, handstand walking, and handstand push ups. There are only 20 spots available, so grab your reservation if you know you want to attend!

Details

Date: Saturday, February 1

Time: 10:00 - 11:00 am

Location: 12 Labours Columbia District

Cost: $30

Spots Available: 20

Reserve Here: Link

AOTM - Kate & Aaron Burke

Thu, 02 Jan 2025 01:03:27 GMT

DEcember AOTM - Annapolis District

Member Spotlight: Kate Burke @katefineart & Aaron Burke @burkemusic

Kate and Aaron joined 12 Labours together in October 2022. They were often tired, struggling to keep up with work and kids, and just not feeling great. Members of 12L, Steve and Jen Hulse, referred them to join CrossFit. “Kate encouraged us to just push and show up, with kids in tow. I’ll be grateful for that forever,” says Aaron of when they got started.

Since starting CrossFit, both Kate and Aaron say that taking care of their kids, work, travel, and completing the most basic tasks are easier and more enjoyable when they are stronger. They are also better able to manage life stressors and just feel better overall. A standout memory for Kate was when she first climbed the rope to the top - she never thought she would be able to do that. 

Aaron has been helping to coach the Special Olympics program on Thursdays for two years now and he says that seeing those athletes get stronger and more confident is amazing.

Kate and Aaron agree that what they like most about 12L is the programming and the community. Kate says, “The coaches are so knowledgeable and encouraging, the programming is varied and other members make it fun. I like the community events they provide for the whole family.”

The Burkes share their love of fitness with their kids and want to show them that fitness is important and fun. The Burke kids participate in CrossFit kids and have joined group class with their parents.

24 Things I Learned in 2024

Wed, 01 Jan 2025 04:21:29 GMT

As I sat back and reflected on 2024, I started jotting down a list of things I learned throughout the year. As I was making the list, I remembered a post made by one of my biggest mentors/influences over 10 years ago. John Welbourne made a list titled “42 things learned”, and I still reference a lot of the wisdom found in that article. So, I decided to take this small list I had and share it with you in hopes it is helpful for you all as we move into 2025. Let’s get it.

1. Move the dirt.

I felt it was only right since this article was inspired by John, and it starts with one of my favorite quotes from him. “Training, and life, is like moving a large pile of dirt. Somedays you get a shovel, some days you get a spoon, but as long as I am moving dirt each day I am moving towards my goal. Move the dirt.”

2. Learn the “art of the pivot.".

Nothing, and I mean nothing in life goes perfectly according to the plan. There are speed bumps, setbacks, and reroutes. Don’t sit still and sulk, you’re wasting time and energy. Learn to pivot, find a new route, and keep moving forward.

3. "To know 10,000 things, know one well." - Miyamoto Musashi

Commit to becoming an expert in something. Dedicate yourself to absolute mastery in anything that you are passionate about. The effort and struggle you will go through in finding that mastery will teach you so much more than just the task. I could write an entire post about what this quote means to me, but this will do for the purpose of this post. Think about what this quote means to you, and how you could apply it.

4. Invest in your health now.

Stop pushing decisions that deal with your health to the backseat. I’ve experienced too many situations this past year where people had problems that were only dealt with when they became a BIG problem. Don’t wait until its a big problem, make moves now to set yourself up for success later on in life.

5. Kids change everything.

As a new parent, this hit me like a ton of bricks. Suddenly, things I thought I cared about didn’t really matter anymore. My world revolves around that little girl, and every decision made is based around how it helps make her and her mothers life better.

6. Share your passion.

I almost titled this one “be authentic”, but I felt like sharing your passion was better. Be proud of the things that make you happy, and express that passion for the things you do. That authenticity is infectious, and people will respect it no matter how weird you think it is. If people don’t respect that authenticity and passion, then they really don’t care about you anyways. Fuck em. Be proud of what you love, and share that with people that love you for who you are.

7. Be okay with growth and change.

Life comes at you fast, strap in cause it’s a wild ride. Whether you are still in school, just married, have kids, first time with an empty nest, retired or anywhere in between, there is still time for growth. Be ok with that growth, embrace the change, and leave the past in the past. Everyone has trials and tribulations, don’t focus on the past and don't let those experiences alter your ability to move forward into that next stage of life.

8. Be Present.

Everyone is busy, everyone has tough work schedules, stress, bills to pay, etc. Don’t bring all those things home and bleed into other parts of your life. When you are home, be home. I had a tough year of travel and reached out to some friends that have dealt with demanding travel schedules before and asked for advice. The main theme I got in that advice was the difference between just being home, and actually being present while you are home. It makes the biggest difference in the world to focus on that presence, and giving your full attention to your family.

9. Get your protein.

Nutrition is not my wheelhouse, that is my wife's domain. But what I have found over the past year with lots of travel, wacky sleep schedules, and an average at best workout routine is that at the very least I need to get my protein in. And by protein, I mean protein from something with a face, not some ultra processed protein from sea moss or whatever the hell is the hotness these days. No matter where I have been, there was always a way to get some protein in for the day. Whether that was beef jerky from a gas station, or living out of a hotel room on rotisserie chickens. I would get overwhelmed trying to have great overall nutrition when in those situations, but if I just focused on at least getting my protein, I started feeling much better.

10. When its time lead, lead. when it is time to learn, shut up and learn.

You don’t always need to have a reaction/answer for everything that comes your way. Sometimes it is just a “roger that” and get it done. Learn to listen and not instantly react, especially when it’s a situation where you could learn something. On the other side of that coin is if it your time to lead, take the fucking reigns and be the leader. Leaders don’t need validation or confirmation from others before action, they trust themselves and make decisions. Know when its time to listen, and know when its time to lead.

11. Stay teachable.

The second you stop learning is the second you stop getting better. Every single person has something you can learn from, whether that is an experience, a cue, or a different perspective, the options are endless. Constantly be the student and a sponge for information.

12. At the very least, just move and sweat.

Back to the quote above about moving dirt, some days you have that spoon…at the very least, move some blood and get a sweat in. Your body will thank you for it.

13. Do hard shit. Often.

Challenge yourself, and do it often. Nobody accomplished anything great by being comfortable all the time. Learn something new, do something you’ve never done, and scare yourself, you’ll be better off when you get to the other side of that trial.

14. It is better to be a warrior in a garden, than a gardener in a war.

The world continually becomes a scarier place day after day. If there ever comes a time when you are asked to step up and perform, don’t be unprepared. When the zombie hoard is at your door, are you going to be ready to save yourself? No one is coming to save you, be ready.

15. Don't underestimate a good probiotic.

I wrote about this in a nutrition tip one week, but this was an absolute game-changer for me. There are multiple ways to church up that gut health, probiotics, kimchi, kombucha, etc. Whatever is your go-to method, get after it. The research just keeps building and building on how much the gut affects our overall health. Do it.

16. Don’t be upset with the opinion of someone you wouldn’t take advice from.

We live in a world where a tweet or an Instagram comment can ruin a person's entire week. Don’t lose sleep over shitty people that have nothing better to do than sit behind a keyboard and troll.

17. Build an accessory warmup.

One of the best things I have done this past year is build accessory warmups for myself. I have consistently found myself short on time, or something unexpected would happen and cut the workout short. See the earlier bullet point of kids changing everything. The first thing to always get cut was my accessory work, or what I like to call durability work. I decided to pick 3-4 movements I knew my body needed, whether it was rehab related, mobility, midline, etc. I threw those into a quick circuit that was used as my warmup, and I never missed accessory work again.

18. Don’t sleep on the single leg work.

This happened by accident, but I had an injury in late 2022 from a car accident that had my left side all jacked up. As part of rehab, I started doing a lot of Bulgarian split squats, single-leg RDLs, and back rack lunges. This was great for rehab, but I also noticed when I started squatting again that I felt great. I felt more balanced, and things that hurt before felt much better. It is not the only answer, but it definitely has its place and should be used accordingly.

19. Carry a notebook.

Have a small notebook on you at all times. This can be used for to-do lists, or just a way to jot stuff down you don’t want to forget. It has been a game-changer for organization, and is such a simple change that anyone can make.

20. Ditch the influencers, most are full of shit.

The internet is a wild place, on one hand, I fully believe you can learn almost anything on the internet, and on the other, I think it is filled with a lot of people who are clowns saying anything for views. Use the power of the internet, but don’t live your life based on the bullshit some influencer keeps feeding you. I wake up at 4am and journal, then I go into my home gym and workout for two hours, followed by a sauna session, then hop into my 15k cold plunge, I then take 30 supplements, spend 45 minutes preparing a perfect breakfast, then meditate for 30 minutes followed by a game of chess, blah blah blah. Just realize that these people are only showing you staged snippets of their make-believe life. Life isn’t perfect; it’s messy and hard, and that’s ok. Be relentless in getting after it, and stop comparing your life to these clowns online.

21. Stop talking about problems, start presenting solutions.

No one likes a complainer, they are an energy suck for everyone around them and just miserable to be around. If all you have to do is complain and not offer a constructive solution to said complaint, then don’t talk.

22. Chill with all the different programs, intensity and intent trump everything.

This has been said before, and it will be said again. The hot program of the season always changes, but the idea of doing 7 different programs for all types of fitness has not. You don’t need a strength program from here, a muscle-up program from there, aerobic capacity from another place, topped off with some bodybuilding and mobility programming from other places. Having a goal, and getting after that goal with intensity and a well thought out plan will trump trying to do everything all at once.

23. Feel accomplished with the actual accomplishment, not the likes on the social media post.

Stop living for the likes, and just be amped up when you accomplish something. You don’t need likes to validate something important to you.

24. Do your best to workout in a group once a week.

I get it, schedules are tough, you need specific programming for your goals, or you just enjoy smashing some weights by yourself. I am not saying class fitness is meant for everyone all the time. What I will say though, is nothing mimics the intensity and enjoyment of getting after it with other people. Shared suffering is an extremely powerful tool, and should be a strong part of everyone's regimen. Stack on top of that the mental boost you get from that community and you can’t lose. Humans are tribal to their core, find yours and embrace it.

2024 was a wild year, and I hope you all had a great one. As 2025 rolls into view, let's all continue that endless pursuit for excellence, in whatever realm you choose. Time to get after it people!

Hyrox Returns

Wed, 18 Dec 2024 21:58:20 GMT

Hyrox Returns

The next 12 Labours Specialty Class, Hyrox, will begin the Week of January 6 when it will be back on the schedule twice a week at both home districts! We are starting this specialty program 12 weeks out from Hyrox D.C., so it will be the perfect way to train for that race, in addition to improving your engine for any other fitness endeavor.

12 Week Program Dates

Start Date: Week of 1/6

End Date: Week of 3/24

Annapolis District

Tuesdays at 5:30PM - Coach Mel

Thursdays at 5:30PM - Coach Mel

Columbia District

Mondays at 5:30PM - Coach Paul E.

Fridays at 6:30PM - Coach Paul E.

Hyrox is included in your 12 Labours membership and all you need to do is reserve your spot in Wodify like any other class. There will be no Open Gym during Hyrox classes.

Hyrox Methodology

Do you feel like you only have one speed in your workouts? Maybe you feel unsure about how to approach different WOD’s in order to get the most out of them? Endure x Hyrox will help you understand how to meet the demands of different lengths and styles of workouts and how to best sustain your energy throughout your efforts. It will teach you how to tap into and utilize the different “gears” of your engine so that you can endure.

Expect to see running, machines, and technically simple movements with your bodyweight, kettlebells, dumbbells, and sleds- all with the intent of keeping you moving and increasing your aerobic capacity. Check out two sample days of Endure x Hyrox programming below.

Sample Programming

Day 1

For time:

800-400-200m Run

30-20-10

Alt DB Snatch

Goblet Squat

Goblet Lunge

50ft or 12.5m Sled Push after each round

Day 2

5 Rounds:

400m Run

*Movement

400m Run

2 Mins Rest

Round 1: 500m row

Round 2: 30 Burpee Broad Jumps

Round 3: 200m Farmer Carry (53/35 x 2)

Round 4: 50 Sandbag Lunge (20/10kg)

Round 5: 50 Wall Balls (14/10)

Hyrox Race Voucher

As a Hyrox affiliate, 12L members may apply a discount code to sign up for a Hyrox race. There are still sign ups available in limited divisions for Hyrox D.C., so you use the codes below to snag your spot! It is important to sign up soon because this event will sell out. The "voucher" should be redeemed as soon as you add the tickets into your cart otherwise it doesn't work at the end of check out.

Sign up Link : HERE

Annapolis Code: 12LABOURSCFA-15

Columbia Code: 12LABOURSCFC-15

Resolution Games Vol. 12

Wed, 18 Dec 2024 18:01:48 GMT

Registration is Open for Res Games Vol. 12

Resolution Games Vol. 12 - Registration is Open!

Registration is now open for the Resolution Games! This year’s Resolution Games will be at the Columbia District on Saturday, January 18. This is an in-house pairs competition with an approachable division for each member of 12L. The Resolution Games gives the entire 12 Labours community a chance to come together and test their fitness. It is the perfect opportunity to put all of your hard work from class into action with the support of your fellow 12L members.

Event Details

Registration Link: Competition Corner

Registration Dates: December 2 - 27

Date: Saturday, January 18

Location: 12 Labours CrossFit Columbia

Address: 9017 Red Branch Rd. Suite A, Columbia, MD 21045

Athletes will receive a custom Resolution Games shirt and sign with a new and exclusive logo.

Workouts & Division Standards

All three workouts have been released and will help you decide which division to sign up for. Click the links below to view each workout.

Please note that the weights for Workout 3, Tortoise vs Hare, have changed. Rx+ is (50/35) and both Rx and Scaled are (35/20)

Workout 1: Mount Doom

Workout 2: Skills Pay the Bills

Workout 3: Tortoise vs Hare

Divisions

F/F Scaled

F/F Rx

F/F Rx+

M/M Scaled

M/M Rx

M/M Rx+

Volunteer at the Resolution Games

If you would like to volunteer for the Resolution Games, please email stef@the12labours.com. All volunteers will receive a Resolution Games shirt.

Limitless Collection - Wodapalooza Fundraiser

Thu, 12 Dec 2024 18:31:09 GMT

Help send Team limitless to wza in miami

Coach Mel McCamley, Annaliese Blecha, and Erin Ferner are heading to Wodapalooza to compete as Team Limitless in the Female Masters division. They earned the right to compete in Miami on January 23-26 by completing an online qualifier, where they claimed the top spot out of only nine qualifying teams.

The Limitless Collection is a special edition 12 Labours apparel line that will help fund Team Limitless’ trip to Miami. All proceeds from your purchase will go to supporting Coach Mel, Annaliese, and Erin at Wodapalooza.

Fundraiser Details

Deadline: Wednesday, January 1

Short Sleeve Tee: Bella jersey tee - blue & pink

Long Sleeve Tee: Gildan Ultra Cotton long sleeve tee - grey & black

Purchase Here

Link to short sleeve tee

Link to long sleeve tee

Want to support their trip, but don't want a shirt? You can send funds to @Melissa-McCamley on Venmo.

Limitless

From the team, “Limitless” embodies the boundless potential we strive to unlock every day. It symbolizes the endless achievements we can reach through motivation, drive, and determination. With the unwavering support of our friends, families, and communities, there are truly no limits to what we can accomplish. Your support helps fuel our shared mission to inspire and empower others to achieve greatness. Together, there are no boundaries to what we can achieve.”

Holiday Schedule 2024

Mon, 09 Dec 2024 18:34:50 GMT

Modified Schedule for the holidays

We will have a modified class schedule for the Christmas and New Year's holidays.

On Tuesday, December 24 there will be only two classes at each district. Columbia will have a 6 am & 9:30 am class and Annapolis will have an 8 am & 9:30 am class.

The gym will be closed on Wednesday, December 25. Merry Christmas!

On Tuesday, December 31 there will be only two classes at each district. Columbia will have a 6 am & 9:30 am class and Annapolis will have an 8 am & 9:30 am class.

The gym will be closed on Wednesday, January 1. Happy New Year!

All other classes during these weeks will run as normal.

Resolution Games Vol. 10

Sun, 11 Dec 2022 13:18:00 GMT

C ompete

V olunteer

Event Information

Date: Saturday, January 21st

Location: 12 Labours CrossFit Columbia

Address: 9017 Red Branch Road A, Columbia, MD 21045

Registration Deadline: Wednesday, December 28th at 8:00 PM

Join the 12 Labours Community for the 10th annual Resolution Games. This is an inter-gym competition for members only. The fitness event will give any level athlete a taste of competition outside your daily class workouts. Test your fitness within the team division as you and you tackle 3 different workouts in pairs.

The fitness event will give any level athlete a taste of competition outside your daily class workouts. Challenge yourself and start your training for the New Year. This is a LIVE way to see how you stack up outside of the Wodify Whiteboard! Fun prizes, t-shirts, and more perks are all advantages of this community event exclusive to 12 Labours members.

Divisions

*Please note that for the Masters (40+) division, the average age of both athletes must be at least 40 years of age as of 1/21/23.

Volunteer Staff

Join the event team. All volunteers will receive coffee, food, t-shirts, and swag! We are looking to fulfill positions for judges, and equipment crew.

COMPETE

VOLUNTEER

WOD 1 - “Pick Your Poison”

0:00 - 6:00: Partner 1 Performs Lift

6:00 - 12:00: Partner 2 Performs Lift

Partner 1: Snatch Complex: Snatch + Hang Snatch + OHS

Partner 2: Clean Complex: Clean + Hang Clean + FS

Scoring

The score for this workout will be the total weight lifted for Partner 1 and Partner 2.

Flow

At the call of “3,2,1…Go!”, Partner 1 will have 6 minutes to load their barbell and perform a Complex of one Snatch, one Hang Snatch, and one Overhead Squat. The Complex must be completed without dropping the barbell between movements. Partners may assist with loading and unloading the barbell. The Complex must be completed within the required time domain in order for the lift to be considered successful. At the 6 minute mark, Partner 2 will load their barbell and perform a Complex of one Clean, one Hang Clean, and one Front Squat. This Complex must also be completed without dropping the barbell between movements. Once again, partners may assist with loading and unloading the barbell, and the Complex must be completed within the required time domain to be considered successful. At the 12 minute mark when the workout is completed, Athletes will unload the barbells and return the weights to their designated area.

Movement Standards

Snatch: For the Snatch, the Athlete must bring the bar from the ground to the overhead position in one smooth motion. At the top, the arms, hips and knees must be fully locked out with the bar directly over the middle of the Athlete’s body and the feet in line under the body. No part of the body other than the feet may touch the ground during the execution of the lift. A muscle Snatch,

power Snatch, squat Snatch or split Snatch may be used. This is NOT a ground-to-overhead. A Clean and jerk is not allowed.

Hang Snatch: The Athlete must begin this movement from the hang position, which is defined as the barbell positioned anywhere between the hip crease and the top of the knee. The barbell must be received in the overhead position. Only the feet may touch the ground during the lift. A Muscle Snatch, Power Snatch, Squat Snatch or Split Snatch may be used. The barbell must come to full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over the middle of the body.

Overhead Squat: In the Overhead Squat, the hip crease must clearly be below the top of the knee at the bottom.The rep is credited when the barbell is at full lockout, with knees, hips, and arms fully extended and the barbell directly over the middle of the body.

Clean: The barbell begins on the floor. The Athlete may perform a Power Clean, Squat Clean, or Split Clean. The Clean is successful when the Athlete is at a full stand with knees locked out, hips at full extension, feet directly under the hips, and the barbell in the front rack position with elbows in front of the barbell.

Hang Clean: The Athlete must begin this movement from the hang position, which is defined as the barbell positioned anywhere between the hip crease and the top of the knee. The barbell must be received in the front rack position. Only the feet may touch the ground during the lift. A Muscle Clean, Power Clean, Squat Clean or Split Clean may be used. The rep is credited when the Athlete is standing tall, with the hips, knees and arms fully extended, and the barbell in the front rack position with elbows in front of the barbell.

WOD 2 - “Sleeper Hold”

For time:

21-15-9

Synchro Front Squats

Toes to Bar/Hanging Knee Raises

Synchro Burpees over the Bar

Time Cap: 12 minutes

Scoring

The score for this workout will be the time it takes to complete the chipper. Teams that fail to complete the workout in the required time will have 1 second for each rep not completed added to their final time.

Flow

This is a partner style chipper where the required synchronized movements will be done at the barbell. At the call of “3,2,1…Go!”, Partner 1 and Partner 2 will enter the workout floor and perform 21 Synchro Front Squats. Upon completion of the Synchro Front Squats, one Partner will transition to the pull-up bar and begin accumulating 21 reps of Toes to Bar or Hanging Knee Raises while the other partner stands in the waiting area. Partners may split the Toes to Bar or Hanging Knee Raises as they choose as there is no minimum work requirement for this movement. Partners must complete a successful tag at the waiting area before passing off the work on the pull-up bar. Once the 21 Toes to Bar/Hanging Knee raises are completed, both Athletes will complete 21 Synchro Burpees over Bar. Both Athletes will follow this format for the rounds of 15 Synchro Front Squats, 15 Toes to Bar/Hanging Knee Raises, 15 Synchro Burpees over Barbell, and finally 9 Synchro Front Squats, 9 Toes to Bar/Hanging Knee Raises, 9 Synchro Burpees over Barbell. The workout is completed at the time when all movements are completed or when the time cap has been reached.

Movement Standards

Front Squat: In the Front Squat, the hip crease must clearly be below the top of the knee at the bottom.The rep is credited when the Athlete is standing tall, with knees and hips fully extended and elbows in front of the barbell. A Squat Clean may be used to perform the first rep, provided that the Athlete’s hip crease passes below the top of the knee prior to standing.

Toes To Bar: In the toes to bar, the Athlete must go from a full hang to having the toes touch the pull up bar. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. An overhand or split grip are all permitted. Both feet must come into contact with the bar at the same time, inside the hands.

Hanging Knee Raise (Scaled): In the Hanging Knee Raise, the Athlete must go from a full hang to having the top of the knee above the hip crease. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. An overhand or split grip are all permitted. Both knees must reach above the hip crease at the same time.

Synchronized Burpee over Barbell: The burpee must be performed parallel to the barbell. The Athlete will jump the feet back so that he or she is lying on the ground. The chest and thighs touch the ground at the bottom. The rep is credited when the Athlete lands on both feet on the opposite side of the barbell. Synchronization is achieved when both Athletes are on the other side of the barbell with their chest and thighs touching the ground at the same time. Before starting the next rep, the Athlete must again be parallel to the barbell. The Athlete must jump over the barbell from both feet and land on both feet. Single-legged jumping or stepping over is not permitted. The Athlete may step backward one foot at a time when lowering to the ground. On the way up, the Athlete may step forward one foot at a time when rising from the ground. ONLY THE SCALED DIVISION MAY STEP OVER THE BAR.

Rx Division

Front Squat: 135/95

Toes to Bar

Masters 40+ Division

Front Squat: 115/75

Toes to Bar

Scaled Division

Front Squats: 95/65

Hanging Knee Raises

WOD 3 - “I Walk the Line”

AMRAP - 12

20 Synchronized DB Snatches

15 Calorie Row

10 Synchronized Box Jump Overs

5 Wall Walks

Scoring

Score for this workout will be total reps completed during the 12 minute window.

Flow

At the call of “3,2,1…Go!”, both Partners will enter the workout floor and complete 20 Synchronized DB Snatches. After completing 20 Synchro DB Snatches, one Partner will transition to the rower and begin accumulating 15 calories on the rower while the other partner remains in the waiting area. There is no minimum work requirement on the rower and partners may break up the work as needed, with only one partner working on the rower at a time. Athletes choosing to break up the work must complete a successful tag at the waiting area before passing off the work on the rower. Once the monitor displays the required 15 Cals, both Athletes will then perform 10 Synchronized Box Jump Overs before transitioning to the wall. Wall Walks will be performed with one Athlete working at a time. There is no minimum work requirement for the Wall Walks and partners may split up the work as they choose. The non-working Athlete will remain in the designated waiting area, and a successful tag in the waiting area must be completed before passing off the work on the Wall Walks. Once 5 Wall Walks have been completed, both Athletes will return to their DB’s to continue on in this format for the duration of the 12 minute workout. The workout is complete when time is called at the 12 minute mark.

Movement Standards

DB Snatch: The Dumbbell Snatch starts with one head of the dumbbell on the ground. The Athlete must lift the dumbbell overhead in one motion. A Clean and jerk is not allowed. Touch-and-go is permitted, however, bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved. The Athlete may not use the non-lifting hand or arm to assist by making contact with the legs or other parts of the body during the repetition. At the top, the Athlete’s arms, hips, and knees must be fully locked out, with the dumbbell clearly over the middle of the Athlete’s body (“lockout position”). Synchronization occurs and the rep is credited once both Athletes have reached the lockout position. Athletes may not receive any assistance in resetting the dumbbell.

Row Erg: The monitor on the rower must be set to zero at the beginning of each row. The Athlete may adjust the foot cradle and damper as needed, but the Athlete may not touch the monitor. The Athlete must stay seated on the rower until the rower reads the required number of calories. In the event of a switch, the working Athlete must remain seated until their partner tags them out. Upon switching, Athletes must have both feet in the foot cradles before beginning to accumulate calories, with only one Athlete working at a time.

Synchronized Box Jump Over: The movement begins with the Athlete’s feet on the same side of the box. Each rep is counted when the Athlete lands on the ground on the opposite side of the box. Synchronization occurs when both Athletes are on the opposite side of the box having landed on both feet. From there, they may begin their next rep. A two-foot takeoff is always required, and only the Athlete’s feet may touch the box. After landing on the box, the Athlete may jump or step off to the other side. Alternatively, the Athlete may jump completely over the box. If jumping over the box, the feet must pass over the box, not around it, and the Athlete must use a two-foot landing. There is no requirement to stand tall while on top of the box. ONLY THE SCALED DIVISION MAY STEP ONTO AND DOWN FROM THE BOX.

Wall Walk: Every rep begins and ends with the Athlete lying down, with their chest, feet, and thighs touching the ground. At the start and finish of each rep, both hands must touch the first tape line (fingers touching is OK). Both hands must remain on the tape until both feet are on the wall. At the top of the movement, both hands must touch the tape line for the 10-inch mark before the Athlete can descend. Any part of the hand may touch the tape line. On the descent, the feet must remain on the wall until both hands are touching the first line. The rep is credited when the Athlete returns to the starting position, with both hands touching the first line and their chest, thighs, and feet touching the ground. Any part of the hand may make contact with the tape line.

Rx Division

Dumbbell: 50/35

Box: 30/24

Wall Walks: 65/55 inches. Taped line is 10 inches from the wall.

Masters 40+ Division

Dumbbell: 50/35

Box: 24/20

Wall Walks: 65/55 inches. Taped line is 10 inches from the wall.

Scaled Division

Dumbbell: 35/20

Box: 24/20

Wall Walks: Wall Walks: 65/55 inches. Taped line is at the top of the athlete’s shoulder.

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The Roots of CrossFit

Thu, 20 Oct 2022 19:10:00 GMT

CrossFit is defined as "constantly varied functional movements performed at high intensity". This simple yet effective training method is where 12 Labours CrossFit was born from and why we have this incredible family today. That is why we are excited to refocus the 12 Labours Community to reflect this methodology once again.

We all remember our first CrossFit workout and how that feeling drew us in closer into the box. Common words like benchmark, couplet, chipper, thruster, hero WOD, and Grace captured our attention into CrossFit even more. Your first experience at 12 Labours CrossFit probably resonated with this similar sentiment. We may all have different reasons for doing CrossFit, but the shared suffering and support among those that surround us has allowed us to keep pushing forward.

The biggest change will be moving away from our "Cycle" format that we've followed over the past few years. We’ve completed structured programs around squat cycles, gymnastics progressions, weightlifting complexes and more. There was a lot of specialization in those elements that proved to be super beneficial in the previous months and most recently with a ton of squat clean PR’s!

Going forward, expect less patterned programming and more variation on a weekly basis. Any day you show up you'll get a great workout that will keep you engaged and allow you to continue your fitness growth over the months and years.

For those that are interested in getting some more volume in your training, we will also include accessory work as part of your weekly programming. This may include weightlifting, aerobic sessions, gymnastics skills, functional bodybuilding and more. More details to come.

In fitness,

-The 12 Labours Team

Olympic Weightlifting - Part 1

Wed, 07 Sep 2022 14:21:00 GMT

Olympic Weightlifting - Part 1

We are moving into a 6-week cycle to close out the summer that will include a focus of olympic lifting twice per week. Olympic lifts are a valuable skill to have in CrossFit and just by refining our technique we can become more efficient in metcons and lift heavier overall. Additionally, we will take advantage of the last days of summer by getting outside weekly to enjoy the weather as the temperatures start to drop.

CLEAN STRENGTH

Focus will be on building to a heavy load on a barbell complex that will include variations of cleans (power, squat, hang, etc). The goal is going heavy while maintaining proper form. This will be followed by a power-based piece that will feature explosive movements and/or near max effort machine work.

SNATCH SKILL

Contrary to the clean strength day, the main focus here will be on perfecting technique in the low to moderate weight range. Workouts will include specific sets and reps of snatch movement patterns at suggested percentage loads based on a 1RM snatch. This will be followed by a metcon that will include variations of snatch so athletes can practice their technique work in action.

MAIN GOALS

1) Dial in olympic lifting techniques.

2) Maintain conditioning and enjoy the last days of summer.

*We'll follow this up with another 6-week Olympic cycle where it will reverse to be Snatch Strength and Clean Skills. Probably slight variations to other days as well. That should take us through the end of November.

Here's what a typical week will look like (days will vary):

Day 1 – Clean Strength (building complexes) + Power Output

Day 2 – Snatch Skill (percentage work) + Metcon

Day 3 – Long (Low Skill)

Day 4 – CrossFit Intervals

Day 5 – Lift/Skill + Metcon

Day 6 – Partner WOD

Day 7 – Rest

Cardio & Conditioning Focus

Wed, 27 Jul 2022 13:01:00 GMT

Cardio & Conditioning Focus

We're wrapping up our second 12 Labours' summer strength cycle and we hope those clothes are fitting a bit more snug in all the right places! However, CrossFit isn't just about big biceps and hammies. Many CrossFitters focus on getting stronger but forget to add in a consistent mix of conditioning. After testing week, we will take one full week off to deload. Then we will head into a mini 4-week cardio and conditioning cycle that will take us into Labor Day.

We’ve all been there - gasping for air in the middle of a WOD. Muscles are aching and your heart is pumping so fast that you end up resting than working in your workouts. If you want to push harder and go longer, you need a strong base that comes from proper conditioning work. This will be the perfect time of year to switch up the focus and give your body a rest from all the loading these past several months.

Understanding and training the different energy systems will help you more effectively move towards your performance goals. For our anaerobic conditioning sessions, we will need to boost the system with training in the 1 to 2-minute range, at a high level of intensity. For our aerobic conditioning sessions, we will incorporate longer sessions of lower intensity work.

What are the main goals of this cycle?

Here’s what a typical week will look like through Labor Day weekend.

Day 1 – Long mixed cardio intervals

Day 2 – Lift or Skill + Classic CF WOD

Day 3 – Short mixed conditioning intervals w/rest

Day 4 – Long CF and/or flow option

Day 5 – Lift or Skill + Classic CF WOD

Day 6 – Partner WOD

Day 7 – Rest

Summer Strength Focus

Fri, 03 Jun 2022 13:38:00 GMT

Summer Strength Focus

We're going to keep the momentum going and run through another eight-week strength cycle. This time we'll change things up and shift focus from horizontal to vertical push/pulling and then from squatting to hinging. We're also going to add an additional longer style WOD each week to make sure conditioning and skills continue to improve with strength. As always, each week will still include a wide variety of complimentary exercises, metcons, and intensity levels to produce a well-rounded fitness program for 12 Labours members.

Summer Cycle 1 Strength Focuses (June-July 2022):

Vertical push/pull (strict press + strict pullup)

4 weeks of high-rep paused strict press and tempo strict pullup + 4 weeks of heavy/weighted strict press/pullup progressions. Each session will focus on technique and full range of motion. Pushing and pulling will be done in supersets.

Hinging (Deadlift)

4 weeks of high-rep paused romanian deadlift + 4 weeks of heavy deadlift progression. Each session will focus on technique and full range of motion.

What are the main goals of this cycle?

Here’s what a typical week will look like through July:

Day 1 – Strength 1 + WOD

Day 2 – Strength 2 + WOD

Day 3 – Long CF intervals

Day 4 – Long CF and/or flow option

Day 5 – Lift or Skill + Classic CF WOD

Day 6 – Partner WOD

Day 7 – Rest

Summer Strength & Skills

Thu, 31 Mar 2022 18:51:00 GMT

Programming Outlook: Summer Strength & Skills

Now that we’ve moved past the CrossFit Open and are in “off season”, we have a great opportunity to focus on some areas of fitness that are sometimes overlooked (strict strength and gymnastics). This is our favorite time of the year and by focusing on just a few movements each cycle we will be able to train with intention. Each week will include a wide variety of complimentary exercises, metcons, and intensity levels to produce a well-rounded fitness program for everyone. We will run back-to-back 8-week cycles with a short deload week in-between to take us through summer.

Our main goal is to get strong, stay fit, and move well. More importantly, we want to have fun and feel good.

Here’s what a typical week will look like for each cycle:

Day 1 – Strength 1 + WOD

Day 2 – Strength 2 + WOD

Day 3 – Gymnastic Skill + WOD

Day 4 – Long CF and/or flow option

Day 5 – Lift or Skill + Classic CF WOD

Day 6 – Partner WOD

Day 7 – Rest

Cycle 1 Focuses (April-May 2022)

Horizontal push/pull (bench press + varied pulling methods)

4 weeks of high rep paused bench press + 4 weeks of bench press heavy progression.

Each session will focus on technique and full range of motion. Pushing and pulling will be done in supersets.

Squatting (Back Squat)

4 weeks of high rep paused back squat + 4 weeks of squat heavy progression.

Each session will focus on technique and full range of motion.

Gymnastics skill (Handstand progressions)

8 weeks of pre-programmed handstand progressions (Scaled and Rx options).

The goal is to get further each week for the progression you choose.

Programming Outlook - CrossFit Open Prep

Wed, 26 Jan 2022 17:08:00 GMT

Where are we headed next coach?

A key focus for the next 6-8 weeks will be focused around preparing for the CrossFit Open. It is a three week competition that brings the entire CrossFit Community together from all over the world. As the largest participatory sporting event, we embark on this movement together at 12 Labours CrossFit. More information to come regarding the CrossFit Open .

There will be more emphasis placed on refining skills and building confidence in workouts that test your work capacity. The following themes will be incorporated in your programming outlook at 12 Labours CrossFit. Let the training begin!

Open Prep

These workouts will be the cornerstone of our weeks. Each workout will be some combination of movements that will be likely to show up in the Open. We will even retest old workouts that have come up in the past. This will provide you with an opportunity to test out strategies and game plans for the upcoming Open workouts.

Strength & Metcon

Strength piece with a structured time frame followed by a short metcon; 6-10 minutes based on the strength movement. This will be a great day to include shorter classic CrossFit benchmark workouts after some strength work.

EMOM - Flow Work

Longer EMOM's or AMRAP's that focus on joint health and stability (shoulder, hips, knees). This is the opportunity for athletes to slow down and flow during the week so they have the ability to attend class all week. There will still be opportunities for athletes to still push the intensity in this format if desired. It will be important to watch the coaching instruction video to understand the focus of each day as it will change based on the rest of the week.

Engine & Bodyweight

Longer (20+ minute) workouts to start building engine capacity. These days will be low skill and include machines, bodyweight movement, kettlebells, and dumbbells.

Skill Progression

Higher skill days where the focus is on accumulating repetition of new skills or improving skills they already have. These skills can include gymnastics, double unders, barbell work, etc. This is another day where it will be important to watch the coaching instruction video in order to explain the emphasis of the workout.

The Resolution Games Vol. 9

Mon, 22 Nov 2021 12:32:00 GMT

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Event Information

Join the 12 Labours Community for the 9th annual Resolution Games. This is an inter-gym competition for members only. The fitness event will give any level athlete a taste of competition outside your daily class workouts. Test your fitness within the team division as you and you tackle 3 different workouts.

Challenge yourself and start your training for the New Year. This is a LIVE way to see how you stack up outside of the Wodify Whiteboard! Fun prizes, t-shirts, and more perks are all advantages of this community event exclusive to 12 Labours members.

When: Saturday, January 22nd

Where: 12 Labours CrossFit Columbia

Registration Details

Link: https://competitioncorner.net/events/6266

Registration Opens Wednesday, November 24th at 12:00PM

Registration Closes Wednesday, January 5th at 10:00PM

Team Cost: $70/team

Teenagers: $35/team

*Each team member will receive a Limited Edition Resolution Games T-Shirt.

No Refunds. Substitutions Only.

Divisions

Divisions Standards

Female/Female Rx Division

Wall Ball: 20 lbs

Single Dumbbell: 35 lbs

Box: 24 inches

Pullups

Toes to Bar

Dball: 70 lbs

Female/Female Masters 40+ Division

Wall Ball: 14 lbs

Single Dumbbell: 35 lbs

Box: 20 inches

Pullups

Toes to Bar

Dball: 70 lbs

Female/Female Scaled Division

Wall Ball: 10 lbs

Single Dumbbell: 20 lbs

Box: 20 inches

Ring Rows

Hanging Knee Raises

Dball: 50 lbs

Female/Female Teenager Division

Wall Ball: 6 lbs

Single Dumbbell: 15 lbs

Box: 20 inches

Ring Rows

Hanging Knee Raises

Dball: 30 lbs

Male/Male Rx Division

Wall Ball: 30 lbs

Single Dumbbell: 50 lbs

Box: 30 inches

Pullups

Toes to Bar

Dball: 100 lbs

Male/Male Masters 40+ Division

Wall Ball: 20 lbs

Single Dumbbell: 50 lbs

Box: 24 inches

Pullups

Toes to Bar

Dball: 100 lbs

Male/Male Scaled Division

Wall Ball: 14 lbs

Single Dumbbell: 35 lbs

Box: 20 inches

Ring Rows

Hanging Knee Raises

Dball: 70 lbs

Male/Male Teenager Division

Wall Ball: 10 lbs

Single Dumbbell: 25 lbs

Box: 20 inches

Ring Rows

Hanging Knee Raises

Dball: 50 lbs

Workouts

WOD 1 - “Bella Complex”

In 12 minutes

For Max Load:

Clean

Shoulder to Overhead

Front Squat

Shoulder to Overhead

The score for this workout is the total weight of both partners successfully lifted for the complex.

Flow:

At the call of “3,2,1...Go!”, both Athletes will enter the workout floor and have 12 minutes to find their heaviest load of the following Complex: 1 Clean, 1 Shoulder to Overhead, 1 Front Squat, 1 Shoulder to Overhead. Only one Athlete may attempt the Complex at a time. The non-working athlete may assist with the addition and removal of weight. Each Athlete must complete the Complex without setting the barbell down prior to the completion of the second Shoulder to Overhead. Athletes may swap between Complex attempts as desired and there is no maximum number of Complex attempts. The minimum work requirement is one Complex attempt per Athlete. The barbells will be unloaded at the beginning of the workout and will be responsible for unloading the barbell upon completion of the workout. In order for the Complex to be considered successful under the time constraint, the barbell must be lifted prior to the time cap expiring.

Movement Standards:

Shoulder-to-Overhead: Athletes may perform a Strict Press, Push Press, Push Jerk, or Split Jerk. If performing a Push Jerk or Split Jerk, the Athlete must clearly show full extension of the knees and hips with the feet directly under the hips. In the overhead position, the Athlete must display control of the bar with arms fully extended and the barbell directly over top of the body. Athletes may also perform a Thruster movement here and move directly into their first Shoulder-to-Overhead.

Front Squat: The Athlete starts by bringing the barbell back down to the front rack position, where the bar is resting on the shoulders. Once the barbell is in the front rack position, the Athlete will squat, clearly showing a depth where the hip crease is below the knee. Upon achieving proper squat depth, the movement is completed when the Athlete returns to a full stand, with knees locked out, hips at full extension, feet directly under the hips, and the barbell in the front rack position.

WOD 2 - “Toretto”

13 min AMRAP

30/20 Bike Cals

30 DB Snatch synchro

30 BBJO/Burpee Step Over

30 T2B/HKR

The score for this workout is total reps completed during the 13 minute time domain.

Division Standards:

Male/Male Rx: 50# DB, Toes to Bar, 30” Box

Male/Male Scaled: 35# DB, Hanging Knee Raises, 24” Box

Male/Male Masters (40+): 50# DB, Toes to Bar, 24” Box

Male/Male Teenagers: 25# DB, Hanging Knee Raises, 24” Box

Female/Female Rx: 35# DB, Toes to Bar, 24” Box

Female/Female Scaled: 20# DB, Hanging Knee Raises, 20” Box

Female/Female Masters (40+): 35# DB, Toes to Bar, 20” Box

Female/Female Teenagers: 15# DB, Hanging Knee Raises, 20” Box

Flow:

At the call of “3,2,1...Go!” one Athlete will begin to accumulate 30/20 cals on the Echo Bike. Partners may switch as needed to complete the required bike cals. Upon completion of the bike cals, both Athletes will perform 30 Synchronized DB Snatches. Once the DB snatches are complete, the Athletes will work to complete 30 Burpee Box Jump Overs, again with one Athlete working at a time. The Athletes will then do 30 Toes to Bar or Hanging Knee raises, once again with only one Athlete working at a time. After completing 30 Toes to Bar or Hanging Knee Raises, they will work back to the 30 Burpee Box Jump Overs, then to the dumbbells to complete 30 more Synchronized DB Snatches, then back to the Echo Bike to complete another 30/20 cals. The Athletes will perform these movements in sequence as many times as possible for the duration of the workout. Athletes in the Scaled and Teenager Divisions will be permitted to step over the box.

Movement Standards:

Echo Bike: Only one Athlete may work on the bike at a time. Athletes can switch as needed to complete the required cals. Athletes may adjust the bike seat during the switch but may not touch the monitor. Judges will be responsible for resetting the monitor each round. Athletes must remain on the bike until the judge signals that the accumulated cals have been completed.

Synchronized DB Snatch: The dumbbell snatch starts with one head of the dumbbell on the ground.The Athlete must lift the dumbbell overhead in one motion. A clean and jerk is not allowed. Touch-and-go is permitted, however, bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved. The Athlete may not use the non-lifting hand or arm to assist by making contact with the legs or other parts of the body during the repetition. At the top, the Athlete’s arms, hips, and knees must be fully locked out, with the dumbbell clearly over the middle of the Athlete’s body (“lockout position”). Synchronization occurs and the rep is credited once both Athletes have reached the lockout position. Athletes may not receive any assistance in resetting the dumbbell.

Toes To Bar: Only one Athlete may work at a time. Athletes may switch as needed to complete the required reps. In the toes-to-bar, the Athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must touch the bar together, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front.

Hanging Knee Raises: Only one Athlete may work at a time. Athletes may switch as needed to complete the required reps. In the Hanging Knee Raise, the Athlete must go from a full hang to having the knees above the hip crease. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front.

Burpee Box Jump Over: Only one Athlete may work at a time. Athletes may switch as needed to complete the required reps. The burpee box jump-over starts with the Athlete facing the box while touching their chest and thighs to the ground and finishes with the Athlete jumping over the box. Athletes may step or jump in and out of the push-up position. Each rep is counted when the Athlete lands on the ground on the opposite side of the box. From there, they may begin their next rep. A two-foot takeoff is always required, and only the Athlete’s feet may touch the box. After landing on the box, the Athlete may jump or step off to the other side. Alternatively, the Athlete may jump completely over the box. If jumping over the box, the feet must pass over the box, not around it, and the Athlete must use a two-foot landing. There is no requirement to stand tall while on top of the box.

Burpee Box Step Over: Only one Athlete may work at a time. Athletes may switch as needed to complete the required reps. The burpee box step-over starts with the Athlete facing the box while touching their chest and thighs to the ground and finishes with the Athlete stepping over the box. Athletes may step or jump in and out of the push-up position. Each rep is counted when the Athlete lands on the ground on the opposite side of the box. From there, they may begin their next rep. Only the Athlete’s feet may touch the box. When stepping over the box, the feet must pass over the box, not around it. There is no requirement to stand tall while on top of the box.

WOD 3 - “Atlas Shrugged”

12 min AMRAP

30/20 Cal Row

10 DBall Squat

10 Pull-up/Ring Row

*couplet increases by 5 reps every round

The score for this workout is total reps accumulated during the 12 minute workout.

Division Standards:

Male/Male Rx: 30 Cal Row, 100# DBall, Pull-ups

Male/Male Scaled: 30 Cal Row, 70# DBall, Ring Rows

Male/Male Masters (40+): 30 Cal Row, 100# DBall, Pull-ups

Male/Male Teenagers: 30 Cal Row, 50# DBall, Ring Rows

Female/Female Rx: 20 Cal Row, 70# DBall, Pull-ups

Female/Female Scaled: 20 Cal Row, 50# DBall, Ring Rows

Female/Female Masters (40+): 20 Cal Row, 70# DBall, Pull-ups

Female/Female Teenagers: 20 Cal Row, 30# DBall, Ring Rows

Flow:

At the call of “3,2,1...Go!”, Athletes will begin to accumulate the required amount of row cals. Athletes may switch as needed to complete the required cals. Once the row cals have been completed, the Athletes will work to complete 10 DBall Squats and 10 Pull-ups/Ring Rows, with one Athlete working at a time. Upon completion of the 10 DBall Squats and 10 Pull-ups/Ring Rows, the Athletes will return to the rower to perform the same number of required row cals, then return to perform 15 DBall Squats and 15 Pull-ups, then return to the rower to accumulate the same number of cals as before. This sequence will repeat each round for the duration of the 12 minute workout timeframe, with the required row cals remaining static and the DBall squats and Pull-Up reps increasing by 5 per movement each round.

Movement Standards:

Row cals: The movement begins with the athlete seated on the rower with both feet in the foot cradles. Athletes may adjust the damper but are not allowed to touch the monitor. The judge will be responsible for resetting the monitor each round. Athletes must remain seated on the rower until the judge signals that the required cals have been met. Only one Athlete may work on the rower at a time, Athletes may switch as needed to complete the required cals.

DBall Squat: The movement begins with the DBall on the ground. The Athlete will lift the ball from the ground and perform a squat, clearly showing a depth where the hip crease is below the knee. Upon achieving proper squat depth, the movement is completed when the Athlete returns to a full stand, with knees locked out and hips at full extension. Athletes may choose to secure the DBall on their shoulder, behind their head, or in the bear hug position, as long as the ball does not touch the ground during the course of the squat. Athletes may choose to squat clean their initial rep provided that proper squat depth has been achieved prior to standing. Only one Athlete may work at a time and Athletes are permitted to switch as needed to complete the required reps.

Pull-Up: This is a standard pull-up. Dead-hang, kipping or butterfly pull-ups are all allowed, as long as all the requirements are met. At the bottom, the arms must be fully extended. At the top, the chin must break the horizontal plane of the bar. Only one Athlete may work at a time. Athletes are permitted to switch as needed to complete the required reps.

Ring Row: The movement starts with the Athlete’s arms in a locked out position and their feet visibly in front of the tape line. The repetition is credited when the rings make clear contact with the body. Both feet must remain in front of the tape line while performing the movement. Only one athlete may work at a time. Athletes are permitted to switch as needed to complete the required reps.

Schedule

Heat Schedule: https://competitioncorner.net/events/6266/tab/schedule

Leaderboard

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Questions or Concerns

Please contact wilson@the12labours.com

Programming Outlook

Wed, 27 Oct 2021 13:47:00 GMT

Programming Outlook

A key focus from returning back into the gym during the pandemic was to build on the foundation of strength. It was important to gain back the confidence in a variety of movements that may have been lost during the pandemic with many of the home workouts. Whether it was moving a barbell or orientating your body in open space with gymnastics, we wanted our members to gain confidence with their exposure to different modalities of CrossFit.

From a programming perspective, it is important to reflect back on the last 7 months of where we started and where we are headed for the remainder of the year. Take a look below at all we’ve accomplished as part of the 12 Labours Community.

Timeline

March 2021 - Back Squats/Push Press + Concept2 Intervals & Gymnastics (3 months)

June 2021 - Tempo Front Squats & Grunt Work (2 months)

August 2021 - Powerlifting & Olympic Weightlifting (2 months)

Starting this upcoming November, our programming will shift to provide our CrossFit classes the ability to continually improve and test all these elements in training. We will continue to explore the very definition of CrossFit...constantly varied functional movements executed at high intensity. The coaching staff at 12 Labours CrossFit is excited to get you through our next phase of programming!

Programming Cycle: Classic CrossFit

Tue, 17 Aug 2021 15:28:00 GMT

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.

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!

2021 Syndicate Battlegrounds

Thu, 12 Aug 2021 18:28:00 GMT

EVENT GUIDE

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HEAT SCHEDULE

Leaderboard

Saturday, September 18th

The Syndicate Battlegrounds, a two two person team competition will be held on Saturday, September 18th at 12 Labours CrossFit Columbia. The workout stages will be comprised of indoor and outdoor events.

There will be no olympic lifts or high skill gymnastics movements, instead grunt work style workouts will take place. The only prerequisite is hard work.

It will be a premier fitness competition for the community. Athletes from affiliates in the greater Baltimore/Columbia area will have a chance to compete in a partner format. We will have multiple divisions and make sure that all athletes have the ability to compete.

For future announcements, please follow @thesyndicateseries on Instagram.

Venue

12 Labours CrossFit Columbia, 9017 Red Branch Road Suite A, Columbia, MD 21045

⁣⁣ Divisions (Teams of 2):⁣⁣
Male/Male Pair⁣⁣
Female/Female Pair⁣⁣
Male/Female Pair ⁣

No Refunds. Substitutions Only.

Questions or Concerns

For any questions, please email wilson@the12labours.com

WOD 1 - “Helton 2.0”

3 rounds for time:

400m Synchro Run

30 Dball to Shoulder

20 Synchro Burpees to Plate

* Dball - 1 person working at a time*

Time Cap: 20 minutes

Male: 100lbs Dball

Female: 70lbs Dball

Score

The score is time.

Flow

At the call of “3,2,1...Go!”, both athletes will begin a 400 meter run together on the designated route. Once BOTH athletes have returned from the 400m run, they may begin working on accumulating 30 Dball to Shoulder reps, with only 1 partner touching the DBall at a time. Upon completion of 30 repetitions of Dball to Shoulder, both athletes will complete 20 Synchronized Burpees to Plate. Once both athletes have completed 20 Synchronized Burpees to Plate, this signals the completion of 1 round. Athletes will complete 2 more rounds of this triplet in the same order for 3 total rounds. This workout is for time and scoring for this workout is the time it takes the pairing to complete all three rounds.

Movement Standards

400m Synchro Run

This is a partner 400m run on the designated route. Partners may run at their own pace or speed, but what makes this a “synchro” run is that the both athletes MUST begin and finish the run together.

DBall to Shoulder

The repetition begins with the Dball on the ground and is completed on the top of the athlete’s shoulder with the athlete’s knees and hips at full extension. Only one athlete may work at a time accumulating repetitions and cannot receive physical assistance from their partner to complete the repetitions. For mixed gender teams, male athletes must accumulate reps at their prescribed DBall weight (100#) and vice versa for the female athlete (70#). The athlete not completing work must wait for the Dball to rest on the ground by their partner before starting their movement. Any reps performed with the incorrect DBall weight will be considered no-reps and will not count towards the work requirement.

Synchro Burpees to Plate

This is a burpee to a 45# plate. Burpee standards begin with the athlete’s chest and thighs touching the ground (“prone position”). Either a step back or a jump back to achieve the prone position is acceptable. Either a step up or a jump up from the prone position is acceptable. Both feet must leave the ground at the same time (“two-foot take-off”) to jump to the plate. Once both feet have landed on the plate, a jump down or step down from the plate is acceptable. Synchro for this movement occurs when both athletes are clearly in the prone position. The repetition is completed when both athletes have completed the two-foot take-off and both feet have touched the top of the plate. The next rep cannot begin until both athletes have synchronized in the prone position. Lack of synchro, one-foot take-off, and jumping to the edge of the plate will all be considered no-reps and will not count towards the work requirement.

WOD 2 - “Prowler Flu”

For time:

30 meters down (high bar)⁣⁣⁣⁣

30 meters back (low bar)⁣⁣⁣⁣

20 meters down (high bar)⁣⁣⁣⁣

20 meters back (low bar)⁣⁣⁣⁣

10 meters down (high bar)⁣⁣⁣⁣

10 meters back (low bar)⁣⁣⁣⁣

20 meters down (high bar)⁣⁣⁣⁣

20 meters back (low bar)⁣⁣⁣⁣

30 meters down (high bar)⁣⁣⁣⁣

30 meters back (low bar)⁣⁣⁣⁣

High Bar - 1 athlete working at a time

Low Bar - 2 athletes working at a time

Male/Male: (90lbs + sled)

Male/Female (70lbs + sled)

Female/Female (50lbs + sled)

Score

Time

Flow

At the call of 3,2,1...Go! 1 athlete will begin working by pushing the sled on the high bar to the 30 meter mark. Once the sled has achieved the 30 meter mark, both athletes will push the sled on the low bar back down to their starting line. Once both athletes complete the 30 meter low bar push, 1 athlete will return to the high bar to push the sled to the 20 meter mark. Once the 20 meter mark has been crossed, both athletes push the sled on the low bar back to their starting line. After both athletes complete the 20 meter low bar sled push, 1 athlete will push the sled on the high bar 10 meters. When the 10 meter mark has been crossed, both athletes will push the sled on the low bars back to their starting line. This sequence will then repeat itself for 20 meters and finally once again for 30 meters. This workout is for time.

Movement Standards

High Bar: Only ONE athlete may be working at a time on the high bar sled push. The non-working teammate MUST walk behind the working athlete on the high bar sled push. Athletes may switch out at any time on the high bar, but the sled must be at a complete stop before passing the work off to the other athlete.

Low Bar: For the low bar sled push, both athletes must be working on the sled at the same time. Athletes may switch sides on the sled at any time, but athletes must keep all hands on the low bar while pushing the sled.

WOD 3 - “Echo Trail”

12 min AMRAP

10-20-30-40…

Synchro DB Front Rack Lunges

Synchro Single Arm DB Push Press

*Echo Bike cals after each round

Male: 35lbs Dumbbell

Female: 20lbs Dumbbell

Male/Male: 20 Echo Bike calories

Male/Female: 15 Echo Bike calories

Female/Female: 12 Echo Bike calories

Score

The score is rounds and reps.

Flow

At the call of “3,2,1...Go!”, both athletes will perform 10 synchronized DB Front Rack Lunges. This means each athlete will have a pair of dumbbells. Upon completion of 10 synchronized DB Front Rack Lunges, both athletes will then perform 10 synchronized single arm DB Push Presses. Once 10 synchronized single arm DB Push Presses have been completed, the athletes will transition to the Rogue Echo Bike to complete the prescribed cals on the bike, breaking up the work however they choose with only one athlete working on the bike at a time. Upon completion of the calories on the bike, both athletes will transition back to their dumbbells to perform 20 synchronized DB Front Rack Lunges and 20 synchronized single arm DB Push Presses. Once 20 reps of each synchronized movement have been completed, they will then return to the Echo Bike to complete their prescribed cals. This sequence will repeat itself with the synchronized Double DB Front Rack Lunges and synchronized DB Push Press increasing by 10 reps each per round. The required cals on the Bike will remain static. This workout is for time, and the score is rounds and reps.

Movement Standards

Synchronized DB Front Rack Lunges: Each lunge begins with the dumbbell at the shoulder, feet together, and hips and legs extended. The dumbbell must remain at the shoulder. Athletes must keep both hands on the dumbbells at all times with both dumbbells in the front rack position. The trailing knee must make contact with the ground at the bottom of each lunge before returning to full hip and leg extension. The synchronized portion of this movement occurs at the top of the movement with the knees locked out and the hips open. Once synchronization has been achieved, athletes may begin their next rep.

Synchronized DB Push Press: Each rep begins with one dumbbell in the front rack position and finishes with the weight fully locked out overhead. Only a dumbbell push press is allowed. Push jerks and split jerks will not be permitted. Athletes will return the dumbbell to the front rack position before releasing the dumbbell to the ground. Weights dropped from overhead will be considered no reps. The synchronized portion occurs at the top of the movement with the weight fully locked out overhead. Once synchronization has been achieved, athletes may begin their next rep.

Fueling Your Competitive Drive

Fri, 23 Jul 2021 14:08:00 GMT

Operating at the highest level of your potential always requires re-shifting your focus. Whether you are competing against or against yourself, fueling your competitive drive takes tons of self awareness and training. The constant mindset of getting better day in and day out comes from providing yourself with challenges. When you are just shy of attaining your goal, it is time to analyze, make adjustments then try again.

Heather Smith has always been a competitor and her spirit is alive more than ever to help the 12 Labours Lions at the NOBULL CrossFit Games. Take a moment to see a snapshot of her journey and how she became part of the 12 Labours Community.

My entire life I've loved to compete. I started gymnastics at age 2, started competing at age 5 and continued until I was a Division 1 gymnast at James Madison University. There is something about being on that competition floor that I can't get that feeling doing anything else.

After college I got into running and completed several half marathons, but it was never the same feeling. The final workout of the Open in 2016 was my first CrossFit workout and immediately fell in love. I knew this was what I was missing and finally found something to fill my competitive void. I immediately knew I wanted to train so I could compete again.

I did the CrossFit Open every year and did a few local competitions, and competed at Wodapalooza.

In 2018, I qualified for Regionals on a team. All of the training, all of the sacrifices was so worth it to be on that competition floor.

In 2019, I qualified on a team to compete at Granite Games. I actually competed against Erika, Robbie, & Jeff.

Shortly after the Granite Games, I got injured and it felt like my entire world flipped upside down. I was snatching at the gym and when I caught the bar in the bottom of my snatch I felt my hip go. I ended up completely tearing my hip labrum, I tore my hip flexor, and once I saw the surgeon found out I needed to shave down part of my hip bone. Needless to say it was a long recovery, but I focused on what I could and worked on my mental game. Laying on the hospital bed right before going into surgery the last thing I told my husband Andy was "I'm going to be back & better than I was before" & he responded "I know you will." That was my goal and my motivation throughout my recovery period. I knew doing the not so fun rehab and PT would enable me to eventually get back to doing what I love to do.

Towards the end of my hip recovery the pandemic hit and it led me to training in my garage by myself majority of the days (with my three dogs). I am very fortunate to have a garage setup and loved that I could continue to train, but it was certainly lonely some days! The motivation that came from my injury and wanting to be back on that competition floor fueled me every day to keep chasing my dreams. Every training session I finished I knew I was one step closer.

Fast forward to January 2021 I started training with Erika, Robbie, & Jeff with the 12 Labours crew with the goal of the CrossFit Games on our mind. Next week is a dream come true competing on the CrossFit Games competition floor. All the blood, sweat, tears, injuries, counting my macros, tracking my sleep, taking recovery seriously, every single minute was worth it.

Heather Smith, 12 Labours Lions

Dynamic Duo - The Copelands

Tue, 20 Jul 2021 19:33:00 GMT

Erika and Robbie are no strangers to trusting the process and learning to improve year after year. They were both collegiate soccer players and have just loved aspects of training and methodology of CrossFit. It doesn’t hurt that they can share these experiences with one another in competitive CrossFit! The highs and lows of training have kept them grounded through it all and allowed them to become great training partners for the 12 Labours Lions.

Take a moment to see a snapshot of their journey from 2013 to 2021! Looking forwarding to your success at the NOBULL CrossFit Games.

April 2013

Robbie and Erika’s 4th month into CrossFit and first ever competition at the Mid-Atlantic Affiliate Challenge (MAAC). Robbie’s face says it all, “what did we sign ourselves up for?”

April 2014

Robbie and Erika recording their open workouts in hopes to make a Regionals team. They were quite humbled that year. We still have a lot of work to do!

May 2016

Took a couple more years, but Team KTB made their Mid-Atlantic Regionals debut in Atlanta, GA finishing in 10th place overall.

July 2016

A couple months later Robbie beat Erika in a burpee workout and they knew something was wrong. Turns out Erika had a bilateral pulmonary embolism, which was quite the scare.

June 2018

Made it back to Regionals with Team Iron Force! This time it was the Atlantic Regionals in West Palm Beach, FL. Unfortunately, Erika injured a muscle in her rotator cuff warming up for the second event. The team met minimum work requirements for the remaining workouts to avoid dropping out of competition.

April 2019

The year of Sanctionals for the 12 Labour Lions! Our best place finish was 3rd at the Mid-Atlantic CrossFit Challenge (MACC) in Washington, DC. During the Sancitonal season, the Lions traveled to Iceland and Minnesota to wrap up their season.

February 2020

Squeezed in competing at the Wodapoolooza in Miami, FL as an Elite Team, just before the pandemic cancelled events for the remainder of the year.

October 2020

Fun fact, Robbie and Erika went to high school together but were reunited when they both showed up at CrossFit ReVamped on a living social deal. 8 years later and they finally got married!

June 2021

The 12 Labours Lions qualified for Semi-Finals at the Granite Games placing 6th overall, until two teams ranked above them were disqualified. The 12 Labours Lions team was notified that they punched their ticket to the 2021 NOBULL CrossFit Games!!!

New Cycle: Build the Base

Wed, 16 Jun 2021 11:32:00 GMT

Now that our strength cycle has finished the 12 Labours Community will be moving towards building our aerobic base and applying it to CrossFit workouts. There will still be some strength work integrated so we don’t lose our gainz. This should be a fun and challenging cycle for everyone!

Take a look below at our 5 categories of Fitness that will be incorporated during the week. We will incorporate alternating every other week to accommodate the 12 Labours Community.

5 Categories of Fitness

Tempo Front Squats or Overhead Squats

We will be introducing a new strength training principle in the form of tempo. Tempo work is a great way to get stronger, break through plateaus, and focus on mechanics.

Concept 2 Machine Intervals: We will also be doing interval work on your choice of rower or ski erg. Our focus will be on improving our aerobic power and learning how to pace effectively for CrossFit workouts

Classic CrossFit Workout

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

Grunt Work:

These days will be used to build full body strength with odd objects. We will be utilizing DBalls, kettlebells, prowlers and other equipment. You can expect these workouts to be longer and very challenging.

Gymnastics Progressions & Accessories

We will continue to work on strength and skills in our gymnastics movements. These will be combined with other accessory work to keep joints healthy and support our other high skill movements.

12 Labours Testers

Its summer which means it’s time to bring back the 12 Labours Testers for the 3rd year. You will be able to compare your scores to the previous years as well as see how you stack up on the leaderboard across both districts.

A Weeks

Monday

Tempo Front Squats or Overhead Squats

Concept 2 Machine Intervals

Tuesday

Classic CrossFit workout

Wednesday

Grunt work

Thursday

Gymnastics Progressions & Accessories

Friday

12 Labours Testers

Saturday

Partner workouts

Sunday

Get outside and be rad!

B Weeks

Monday

Classic CrossFit workout

Tuesday

Tempo Front Squats or Overhead Squats

Concept 2 Machine Intervals

Wednesday

Gymnastics Progressions & Accessories

Thursday

Grunt work

Friday

12 Labours Testers

Saturday

Partner workouts

Sunday

Get outside and be rad!

A Letter From Coach Will

Wed, 07 Apr 2021 12:48:00 GMT

To the 12 Labours Community,

I want to start this off by saying Thank You. To each and every member, past and present, I cannot even begin to put into words exactly how grateful I am to have met you all. It’s hard to move to a new place and find new friends. Even more difficult is to find a job that surrounds you with people who are unwavering in their support and genuinely wonderful to be around. I am lucky enough to have found that with you all.

You, the members, made it possible for me to feel immediately at home within the walls of 12 Labours. Getting to know each of you has been a wonderful experience. Some of you I met the day I walked in the doors for the first time, others I have only met recently. With that being said, you each have made a permanent impression on me. You have pushed me day in and day out to be the best coach and human I can be, while simultaneously showing me exactly what community can be. I can only hope that in some way, shape or form I have repaid that favor.

I truly wish I had the time and space to name and thank each of you individually. I mean, that list would be bordering on nauseatingly long and still wouldn’t capture what I need to say. I hope that this short letter can suffice, though I know it doesn’t.

With that out of the way, it is with great difficulty that I let you all know Angela and I will be moving back down south. We will be making our way to Huntsville, Alabama towards the end of June. Though this move is certainly difficult the decision was not made hastily. We are truly excited about Angela’s new career, the new opportunities, and the chance to live closer to both of our families. We are stoked for the next chapter, though sad to be parting ways with you all in a physical sense.

I know it will be difficult, if not impossible, to ever find a situation as welcoming and fulfilling as this one. For that I am eternally thankful to all of you.

See you all in the Heart of Dixie,

Coach Will

Building Strength in CrossFit

Sun, 28 Mar 2021 15:50:00 GMT

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.

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.

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.

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

Sunday

Get outside and be rad!

9:30AM Yoga at both districts

Who are the Grobstoppers?

Fri, 29 Jan 2021 13:27:00 GMT

Meet Lisa and Corinne. They are a mother and daughter duo that teamed up for the Resolution Games. This was a unique opportunity to use the event as a benchmark from the previous year and keep each other accountable. A little competition doesn’t hurt either! Take a moment to read about their CrossFit journey below.

Their fitness journey started like many of us. Corinne (pictured above on the left) heard about CrossFit through a mutual friend and decided fitness had to be more than jogging on a treadmill and doing sit ups. Corinne grew up playing sports and missed the team atmosphere. She started to make progress in her abilities and started to see the physical changes to her body within a couple months after joining 12 Labours CrossFit. It didn’t take long for her mother, Lisa and fiancé, Kevin to become part of the 12 Labours community.

Q&A with Corinne

What was it like to participate as a mother/daughter duo?

It was so much fun! We made it special and even made matching team shirts. I always enjoy working out with my mom during classes. And, regardless of the difference in age or the usual weights we use, we were able to work out together and push each other during the workouts.

How did you get your mother and ultimately your fiance to join you?

When I first started CrossFit, that's all I would talk about at home. Once I started to make progress in my abilities and also started to change physically, my mom was able to see the potential success that she could also have at the gym.

With my fiance, it was the competitive aspect that got him to start. We had usually gone to the local gym together before, so once I joined 12 Labours he lost his gym buddy. And once I talked about everything that we were doing, from the olympic movements to gymnastics, I was able to convince him to give 12 Labours a shot and he's been regularly attending classes ever since.

What is it like to share this common experience with your family?

It's been one of the biggest reasons that I show up almost every day and push myself. They hold me accountable, especially since I drive with my fiance to the gym every day. It's also an excuse that I get to see my mom so often, more so than if I didn't go to the gym with her. It's also nice to have my mom attend because she had been dealing with injury and, therefore, limitations in how she could exercise. I know that this was such a frustration for her for the past few years. Ever since joining, however, it's been amazing to see how far she has been able to improve her movements with the help and knowledge of the coaches and the functional benefits of the workouts.

12 Labours is already such a community feel, but having them there makes it a family feel as well.

What keeps your family coming back?

The entire community feels like that team, where when you sweat and suffer together, you are closer with each other. Not only the other athletes, but also the coaches. The fact that each workout can be different and interesting has shown me that fitness can actually be fun.

Penny Rides

Wed, 27 Jan 2021 17:05:00 GMT

Who doesn’t like a friendly competition?

12 Labours CrossFit is excited to present Penny Rides, a fundraising initiative where both districts will raise money for a local non-profit organization during a 3 week period. We will announce our non-profit organization soon! Each district will have a bucket for collecting loose coins, but dollar bills and checks may also be accepted.

At the end of the 3 week collection period, the donations will be tallied the week after and the total amount of money raised will become the penalty for the opposing district. For every 5 cents raised, one calorie will need to be performed on the Assault Bike (i.e. $500 = 10,000 calories).

Members will come together on Saturday, March 13th during normal class times to accumulate max calories in 30 minute slots to contribute to their team’s total calories. Coaches from the home district will be responsible for completing any Assault Bike calories not completed on the designated event date.

But wait…there’s more!

The district that holds the the highest average cals within 30 minutes will be deemed the winner. Athletes from the winning district will have a chance to win a FREE Assault Air Bike through a random raffle drawing. Members must participate on the event date to be eligible for the raffle drawing.

12 Labours CrossFit will be partnering up with Back on My Feet (@backonmyfeet) Baltimore for our upcoming fundraising initiative. Donations raised for Penny Rides will support a national organization in 13 major cities across the US working to combat homelessness through running, community support and essential employment and housing resources. To date, over 5,500 individuals in the program have been supported from homelessness to independence.

12 Labours CrossFit will positively impact a group of individuals to help with educational/professional certificate costs in addition to security deposits for future housing. Members in the BoMF program commit to running at least 3x/week at 5:45am for an entire month prior to gaining access for the Next Steps program.

The Workforce Development training begins: each member attends financial literacy classes and job skills training provided through partnerships with corporate partners, better preparing them for the jobs and lives ahead of them.

To read more about BoMF and our non-profit involvement, click here .

Video Credit: @backonmyfeet x @pitmixproductions

Donation Impact

$25- Can provide an individual interview material

$50- Can provide an individual fitness gear

$75- Can provide an individual transportation (i.e. bus pass)

$100- Can provide an individual work clothes and supplies

$250- Can supply individuals with basic furnishings ie a bed

$500- Can supply an individual with enrollment fees & suppliers for school

$1,000- Can cover the cost of most professional certifications

$2,500- Can help provide a security deposit and first months of rent

$5,000 Can help members go through computer and financial literacy courses

donation period

Monday, February 1st - Friday, February 19th

Event Details

When: Saturday, March 13th

Location: 12L Annapolis or 12L Columbia

*Each district will provide 10-12 Assault Bikes in 30 minute blocks, depending on participation. Members will accumulate max calories within the designated time period.

Frequently Asked Questions

Q: How do I reserve my 30 minute spot?

A: Members can reserve their spot via Wodify Class Schedule during normal class hours.

Q: Are checks acceptable?

A: Yes, please email wilson@the12labours.com

Q: Can I reserve more than 1 - 30 minute spot?

A: Yes, athletes may choose to take another spot if there are remaining bikes that need to be filled.

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