New Cycle: Build the Base

Luke Espe • June 16, 2021
A woman is lifting a barbell in a gym with the words build the base below her

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. 

Click HERE to view the 12 Labours Testers.

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!


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May 1, 2025
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Elements

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

Strength, Grit, and Glory

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