Programming Outlook - CrossFit Open Prep

Luke Espe • January 26, 2022
A woman is lifting a barbell in a gym.

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. 

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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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