Hyrox Returns
December 18, 2024
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
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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
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