Meet Coach Nicole
Mel McCamley • August 14, 2025
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!
MORE RECENT POSTS
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
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.”
Move, Sweat, and Give Back: Pinked Perspective Workout at 12 Labours Annapolis On Saturday, October 18, 12 Labours Annapolis District is proud to host a special Pinked Perspective workout to support women facing breast cancer. We’re opening our doors to the community with free classes at 7:00 AM and 8:00 AM — everyone is welcome! This event is more than just a workout. It’s a chance to move, sweat, and give back to a cause that touches so many lives. Participants are encouraged to join us in collecting monetary donations and Breast Cancer Kit supplies via our Amazon Wish List (click here) , helping Pinked Perspective, Inc. provide care and comfort to those who need it most. About Pinked Perspective, Inc. Pinked Perspective, Inc. is an Anne Arundel County-based non-profit, founded in 2011 by a young mom and breast cancer survivor. The organization supports those facing breast cancer through cancer care kits, workshops, and mentoring, offering practical help and emotional encouragement during a challenging time. At 12 Labours, we believe in the power of community — and this event is a perfect example. Whether you’re an experienced athlete or just looking for a fun, meaningful way to start your day, this workout gives you the chance to make a difference while moving your body. Event Details: When: Friday, October 18 Times: 7:00 AM & 8:00 AM Where: 12 Labours Annapolis District Cost: Free for all participants Sign Up: Click HERE Join us in supporting Pinked Perspective, connecting with your community, and celebrating strength — both in the gym and in life. 💖
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